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How to Fight Anxiety With Food: A Useful Guide

How to Fight Anxiety With Food: A Guide Close up on a young woman's hands as she is picking her nails

It’s hard not to feel a little bit of stress in the age we live in. And in order to fight anxiety, we need a strong arsenal. Food can also be a good weapon in the struggle. Here is how you can use it.

Once you get it, anxiety is a very tough war to wage. It can overwhelm you, exhaust you, make you question yourself. There are no miracle cures, no foolproof strategies, but you can alleviate its symptoms and episodes by trying some foods that can help you fight it.

The trick is to keep your blood sugar levels as balanced as possible. This means that you should eat fats and proteins every meal while avoiding sugar and caffeine as much as you can. Too much or too little sugar in your blood stresses your brain because both of them stress and strain your body excessively. A too high blood sugar leads to a good feeling boost that’s only temporary. And that's when you start to fight anxiety and its symptoms.

7 foods to help you fight anxiety

1. Good carbs

Complex carbohydrates, also known as the carbs that are good for you, can help fortify your body against panic and stress! Sweet potatoes, yams, plantains, brown rice, beans, lentils, and quinoa have a high concentration of fiber. Your body recognizes the complex carbs and knows how to metabolize them. Because they are not processed, they have minerals and nutrients like B vitamins that help you use the good energy contained in them. Combine them with protein and fats in order to get some bonus mental focus.

How to Fight Anxiety With Food: A Guide

Compounds in eggs like protein, lecithin, and choline help you fight anxiety

2. Eggs

They have a lot of protein and also lecithin and choline. You need those for your memory and motor functions. Choline is also something you need in order to be safer from health problems like Alzheimer’s disease. All of those nutrients are a key ally when you fight anxiety.

3. Tea

L-theanine found in tea relieves your stress. It binds to GABA (an enzyme that helps with relaxation) receptors in your brain and tells your brain waves to „loosen up”. So replace your afternoon coffee with a cup of tea and you will see anxiety dwindling. At least a little. Go for rooibos, chamomile, or green tea.

4. Oysters

They are rich in zinc, which has a pretty crucial role in the nervous system. People suffering from anxiety have lower levels of zinc and high levels of copper. Stress tends to suck the zinc out of you. For even more zinc, add sesame seeds, beef, lamb, and lentils to your diet.

How to Fight Anxiety With Food: A Guide

Avocado is a food rich in magnesium, an essential mineral for your body

5. Foods rich in magnesium

Add green leafy veggies, pumpkin seeds, almonds, avocados, and dark chocolate in your menu and snack options. Magnesium deficiency can induce anxiety, because the element is used by your body in over 300 biochemical reactions, including nervous function.

6. Walnuts and flaxseeds

They contain omega-3 acids which lower inflammation in your body and reduce your anxiety levels. For even more omega-3 in your meals, add some fruit of the sea. Fish like sardines and salmon contain a healthy dosage of the acids.

7. Oat bran

Oats are full of B vitamins, fiber, and tryptophan, the precursor to serotonin and melatonin, two important substances when it comes to your well-being and your ability to sleep. Oats are even better because you can use them as a base for other anxiety-stopping foods, like almonds, walnuts, flaxseeds, pumpkin seeds, avocado slices, or whatever combination you want to attempt.

I’m a pop culture nerd who thinks too much about fried bacon, Buffy the Vampire Slayer and life, the Universe and everything. I love food and sometimes you can see that on my hips, but I don't care that much about that.
What I do care more about is trying to eat healthier, even though I admit that I like to indulge in my food fantasies. I’m addicted to puns, so forgive me for that when you read my articles. I now know too much about nutrition to be fun to hang out with. So long and thanks for all the fish-based omega-3 fatty acids.

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