Anxiety can be a disabling condition that’s accompanied by long-term stress and a decline in overall health. We need to use natural remedies for anxiety and other mood disorders that will address the root of the problem instead of putting a Band-Aid on your symptoms. Several studies show that there is a connection between the diet choices and psychology, physiology and behavior.

Eating anti-inflammatory foods

Eating anti-inflammatory foods can be a natural remedy for anxiety because they are important for neurotransmitters synthesizing and balancing your mood and stress response. In addition, it’s also important to eat healthy fats, unrefined carbohydrates and lean protein. To improve anxiety symptoms, make sure to add vitamin B foods, magnesium rich foods, foods high in plant based calcium and omega-3 foods to your diet too.

Good choices are: wild-caught Fish, grass-fed beef, organic chicken, nutritional yeast, eggs, leafy greens, fresh vegetables, fresh fruits, sea vegetables, healthy fats (like avocado, coconut oil and olive oil), beans legumes, nuts, seeds, unrefined grains.

Avoid Sugary and Processed Foods

Research shows that consuming foods that have a high glycemic index can contribute to anxiety and depression. Sugar and refined carbohydrates can give you blood sugar highs and lows throughout the day, increasing anxiety, nervousness and fatigue. These foods can cause mood swings and alter your energy levels, making it more difficult to get your anxiety symptoms under control. They also contribute to inflammation and alter your brain structure and neurotransmitter function.

To maintain normal blood sugar levels and improve your anxiety symptoms, stay away from refined foods, including baked goods (like pastries and cookies), sweetened beverages, fast foods, fried foods, processed meat and refined grains (flours, cerials).

Limit Caffeine and Alcohol

Too much caffeine or alcohol can increase anxiety symptoms like moodiness and nervousness. Research also shows that consuming too much caffeine can induce anxiety symptoms, and people with panic disorder and social anxiety seem to be particularly sensitive to the effects of caffeine. Limit coffee or black tea to no more than one cup per day or quit caffeine.

Magnesium

Magnesium helps to relax your muscles and calm the nervous system. Also, it’s vital for regulating certain hormones that are crucial for calming the brain and promoting relaxation. Magnesium is commonly used to combat anxiety, poor digestion, muscle spasms and trouble sleeping.

Vitamin B Complex

B vitamins help to combat stress and stabilize your mood. Vitamin B6, in particular, serves as a natural remedy for anxiety because it works to boost mood, balance blood sugar levels and maintain a healthy nervous system. In fact, symptoms of a vitamin B6 deficiency include anxiety, irritability, depression, changes in mood, muscle pains and fatigue. In addition, Vitamin B12 is also important for fighting chronic stress, mood disorders and depression. It helps to improve your concentration, improve energy levels and allow your nervous system to function properly.

Fermented Foods

The gut-brain axis is also very important, since a large percentage (about 95%) of serotonin receptors are found in the lining of the gut. Research is examining the potential of probiotics for treating both anxiety and depression. A study suggested a link between probiotic foods and a lowering of social anxiety. Eating probiotic-rich foods such as pickles, sauerkraut, and kefir was linked with fewer symptoms.

Be More superfoods that will help you if you have stress or anxiety are: spirulina powder, Be Active superfood mix, Be Beautiful superfood mix, Be Fit superfood mix, Detox superfood mix, raw cocoa powder and hemp seeds. Be More raw bars are great for a snack on the go, to balance your blood sugar, when you are in a hurry. One raw bar is all you need for a quick snack.

Written by nutritionist Riin Reimer

 

References:

https://draxe.com/health/natural-remedies-anxiety/

https://draxe.com/nutrition/fermented-foods-reduce-social-anxiety/

https://www.health.harvard.edu/blog/nutritional-strategies-to-ease-anxiety-201604139441