The Best Diet for Anxiety: Foods to Eat and Avoid

No one wants to live with anxiety. It can affect every aspect of your life, from relationships to work obligations. If you have been struggling with anxiety for a while and need relief, then we are here to help! We will discuss the best diet for anxiety and how people who suffer from this can get on the path to living a healthy lifestyle.

Anxiety

Anxiety is a state of mental or emotional tension, often accompanied by nervous behavior. It typically manifests as increased muscle tension and sleep problems.

There are about 18.0 million adults in the U.S and Canada who live with anxiety disorders, which represents about six percent of the population over 18 years old, according to a study conducted by the National Institute of Mental Health.

Types Of Anxiety

Generalized Anxiety Disorder

If you suffer from GAD (generalized anxiety disorder), then your feelings could be overwhelming or irrational. You may be struggling with work, school, or family issues and feel like you don't have control of your life. People with GAD are typically very concerned about everyday things in their lives and usually have a hard time controlling their worrying.

Social Anxiety Disorder

According to Mayo Clinic, people who suffer from Social Anxiety Disorder aren't comfortable in social situations and are typically very self-conscious about their own behavior. They often feel embarrassed when they interact with other people because they're afraid.

Separation Anxiety Disorder

If you suffer from Separation Anxiety Disorder, then your feelings may be related to a fear of being alone or away from home. You may feel extremely anxious because you are afraid something bad will happen while you're gone, even if the absence is temporary. This type of anxiety disorder typically occurs in children and can continue into adulthood. Selective Mutism

People that suffer from Selective Mutism are often silent when people surround them but speak freely in certain situations. This usually occurs during childhood or adolescence and can continue on into adulthood if it's not treated, according to the Anxiety and Depression Association of America.

Medication-induced Anxiety Disorder

If you have been given medication to treat anxiety, then it's possible that the drug could be causing new feelings of anxiety. This is known as medication-induced anxiety disorder and occurs when a person suffers from panic attacks or other symptoms after starting (or increasing) their dosage.

Other types of anxiety include panic disorder, specific phobias, agoraphobia, obsessive-compulsive disorder, and posttraumatic stress disorder.

The Best Diet For Anxiety

Eating healthy foods is important when trying to live a healthy lifestyle. If you suffer from anxiety, it is important to choose the best diet plan.

Balance Diet

Having a balanced diet is the first step to having a healthy lifestyle. However, what does this mean? A balanced diet means that you should have all of your necessary nutrients and micronutrients in order to promote good health.

One nutrient which is absolutely essential for an anxiety-free life is omega-three fatty acids. Omega-3 long-chain polyunsaturated fats are found in foods such as salmon, mackerel, and halibut. These fatty acids have been shown to reduce inflammation, which is linked to anxiety.

Eat Coldwater Fish Two To Three Times A Week

Salmon, mackerel, and halibut are all great sources of omega-3 fatty acids that will promote good health and lower inflammation in the body, reducing anxiety.

High Protein Source

Protein is an essential component of the diet, but people with anxiety should focus on getting protein from sources that are not too rich in saturated fats.

Beans and legumes are excellent sources of protein that also include essential Vitamin B, magnesium, and zinc. They can reduce the risk for diabetes and heart disease which are associated with an increased likelihood of developing depression or anxiety disorders later in life. However, they may cause problems for some individuals who suffer from acid reflux or ulcers, which can lead to feelings of anxiety.

Rich In Vitamin B

Vitamin B is essential for the nervous system and mood regulation.

High In Magnesium

A magnesium-rich diet can help reduce stress and levels of anxiety. Leafy greens like spinach, kale, and collards are rich in magnesium. They also include essential vitamins such as Vitamin K, which helps with blood clotting. Leafy greens help anxiety by reducing stress, which is a major cause of anxiety.

The best sources of magnesium are beans, leafy greens such as spinach or chard, bananas, avocados, peanuts, and cashews.

Omega-3 Fatty Acids

Omega-3 fatty acids reduce inflammation in the body. The best sources of omega-3 fatty acids are coldwater fish, including salmon, herring, and mackerel. Other good sources include flaxseed, chia seeds, walnuts, sesame seeds, and soybeans.

Other good sources include broccoli, cauliflower, and asparagus.

Poultry & Lean Meats

Lean meats like poultry can be healthy additions to your diet because they are rich in protein and Vitamin B12 but not saturated fats or cholesterol. This means that they help reduce anxiety by reducing stress.

Complex Carbohydrates

Complex carbohydrates are rich in fiber and provide a steady source of glucose to the brain. This means that they help reduce feelings of anxiety by helping regulate your mood, including reducing stress which can be a major cause of increased anxiety levels.

Whole grains such as brown rice or whole-grain breads, oatmeal, barley, and bulgur are all excellent sources of complex carbohydrates and should be consumed regularly.

What Foods Don't Help Anxiety?

Sugary Products

Refined sugars can promote several health problems, including the development of diabetes. The excess insulin produced from eating too many refined sugars can cause mood and anxiety levels problems. Reducing the number of refined sugars in your diet can help reduce these negative effects.

High Sodium Foods

A high sodium intake can lead to hypertension and heart disease, which are both associated with an increased risk of developing anxiety disorders.

High-fat Foods

A diet high in saturated fats can contribute to the development of a number of health conditions such as diabetes, cancer, or cardiovascular problems.

Alcoholic Beverages

Alcohol consumption is linked with depression and anxiety disorders. Excessive drinking can also lead to malnutrition, which will interfere with the ability of your body to produce neurotransmitters such as serotonin.

Artificial Sweeteners

A diet high in artificial sweeteners has been linked with an increased risk of anxiety disorders.

Fast Foods & Junk Food

The consumption of fast food and junk food is linked with several health problems, including heart disease, diabetes, and obesity.

Highly processed foods such as potato chips or white bread can also contribute to the development of digestive issues, which are associated with an increased risk for mood disorders like depression or anxiety.

Caffeine

Caffeine can disrupt sleep and cause anxiety, insomnia, headaches or migraines.

Sodas & Energy Drinks

These beverages are loaded with caffeine which has been linked to a number of health problems, including an increased risk for heart disease. The high sugar content in sodas and energy drinks also contributes to weight gain which is associated with an increased risk for developing anxiety disorders.

What Causes Anxiety?

Anxiety can appear for no reason, but it can sometimes be a symptom of other mental health conditions. Anxiety is not an unusual feeling for most people, and we are often dealing with some level of anxiety every day. 

For example, if you have to speak in front of your class or answer a phone call from someone who's angry, this could trigger nervousness or anxiety.

However, some people experience much more severe feelings of nervousness or anxiousness that can be overwhelming. This is when it's important to seek treatment for your symptoms and begin working on a plan to feel better.

What Effect Does Anxiety Have On The Body?

Anxiety has many different effects on the human body, but some of the most common symptoms include:

Muscle Tension

Anxiety and muscle tension often go hand in hand. When you're feeling nervous or anxious, your muscles may begin to tense up. This could be due to changes in respiration (such as shallow breathing) that can lead to hyperventilation if left untreated. Changes in respiration can also cause feelings of lightheadedness or dizziness.

Sleep Problems 

Sleep is extremely important for our overall health, but anxiety and stress can alter this restorative state. People who suffer from severe anxiousness may have difficulty falling asleep at night due to racing thoughts or worry. Some people even experience insomnia as a result of their anxious feelings.

Fatigue And Exhaustion

When you're feeling extremely stressed or nervous, your body may produce cortisol. This is a hormone that's part of the "fight-or-flight" response in humans, but too much cortisol can lead to fatigue or exhaustion over time. In some cases, this could eventually lead to chronic fatigue syndrome.

Other Physical Symptoms

Anxiety can cause various other physical side effects, including headaches, muscle cramps, spasms, nausea, dizziness, diarrhea, increased perspiration, cold or sweaty hands/feet.

When To See A Doctor?

If you're experiencing severe anxiety for more than a couple of weeks, then it's time to seek help. If your symptoms are causing an extreme amount of distress in your life or preventing you from living normally, then don't hesitate to see a doctor.

They might run some tests to rule out any other possible conditions or suggest starting a medication that could help with your symptoms. If you're experiencing anxiety as the result of another medical condition, then it's important to get treatment for this illness in addition to overcoming your anxious feelings.

Conclusion

There are many different ways to treat anxiety, and the best treatment plan will vary from person to person. However, there are some basic guidelines that can help you get started on the path to feeling better.

Anxious feelings may be caused by a medical condition or medication side effects. If this is the case, it's important to seek treatment for your symptoms and talk with your doctor about how they affect your life.

If another medical condition does not cause anxiety, it could result from lifestyle choices or unhelpful thinking patterns. This means that you may need to work on changing your daily habits and how you think about certain things.

Overcoming anxiety can take time and effort, but there are techniques that can help ease symptoms in the short term and in the long term. It is important to choose the best diet for anxiety and avoid foods that can make symptoms worse.