Difficult to cross the day to day pressures without feeling nervous, agitated or anxious. Without that we can choose, life presents us with extremely conflicting situations, which are the "start" for anxiety. How to handle it? How to manage that emotion? There are some foods that decrease anxiety on This Diet?
We will not delve into the subject, but for these simpler and momentary cases, we may make use of some foods that decrease anxiety.
- 1 Anxiety fattening?
- 2 1. Milk
- 3 2. Oranges
- 4 3. Water
- 5 4. Fish
- 6 5. turkey breast
- 7 6. Proteins
- 8 7. Algae
- 9 8. Oats
- 10 9. Asparagus
- 11 10. Almonds
- 12 11. Avocado
- 13 12. Spinach
- 14 13. Blueberry
- 15 14. Oysters
- 16 15. Kefir
- 17 16. Chocolate
- 18 What other foods contain tryptophan?
- 19 Foods that should be avoided
- 20 Final considerations
Feeling alone, not fattening. What makes the anxious person gains weight is the getaway for calorie foods such as chocolate, sweets, pizzas, ice cream or potato chips.
Anxious people tend to focus on the solution of their problems in this type of food. To gain weight, they get into a vicious cycle and this seems to have no end.
The good news is that there are foods that decrease anxiety, quality, healthy, they can help a lot.
What are the foods that reduce anxiety?
Our mothers and grandmothers knew things. How many times have led us a glass of warm milk before we sleep? This experience apparently playful, has a scientific basis.
Warm milk relieves restlessness and combat insomnia. It is a food rich in antioxidants, B-vitamins, proteins and calcium.
Milk protein has relaxing effects that soothe and induce sleep, so for those who are not lactose intolerant, milk is a great ally.
Being source of vitamin C, usually part of the breakfast some people, however, perhaps what most people unaware is that vitamin C reduces cortisol - the stress hormone. So that the effect is more intense, consume the juice "in natura", without sugar.
It seems strange, but there are studies that prove that low water consumption affects on average 25% of people eager to maximize their symptoms.
Eating more fish is a decision that benefits the body as a whole. A diet rich in fish, especially salmon, will bring omega 3, which is one of the fatty acids that help keep cortisol and adrenaline in check. Fish are great foods that decrease anxiety.
5. turkey breast
Besides being a meat with very little fat, turkey breast is rich in tryptophan. This amino acid gives signals to the brain to produce serotonin, which is a neurotransmitter, that when out of balance, causes anxiety, irritability, mood swings, crying spells, etc.
Tryptophan present in turkey breast promote well-being, making the symptoms of anxiety disappear quickly.
Proteins stimulate the production of dopamine and noradrenaline. These substances, like serotonin, improving mood, bringing sense of well being. Good sources of protein are found in lean meat, low-fat yoghurt, fish, eggs, milk products, nuts, soybeans, lentils and beans.
Excellent food option. Algae have a high magnesium content and tryptophan. Promote the same beneficial effects on anxiety, mentioned above.
Other food inducing serotonin, besides fibers and many other properties. Give preference to oats in thick flakes, because will take longer to be digested, and thus, its relaxing and soothing effect will last longer.
Some cases of depression are associated with low levels of folic acid. Asparagus is a vegetable rich in this type of acid. In just a cup of asparagus, we find 70% of the daily value of folic acid, necessary for good health.
In addition to delicious, they are rich in healthy oils, vitamins B2 and E, setting up great foods that decrease anxiety. Daily consumption of ¼ cup of almonds will bring benefits to the whole body, including this one.
Brain cells and nerves need B vitamins to stay healthy. Vitamin B deficiency can cause anxiety. The avocado is an important source of these vitamins, as well as healthy monounsaturated fat.
Many turn up their noses when faced with spinach. What few know is that it has much magnesium which is a mineral that regulates cortisol levels and therefore promotes wellness sensation.
One of the causes of anxiety is linked to stress. This is where we need antioxidants to protect our cells. Small Blueberries are a powerful antioxidant, capable of combat stress and relieve anxiety.
Some research correlate the imbalance between copper and zinc as one of the triggers of anxiety. These minerals act on the neurotransmitter linked to stress. The oysters are foods that decrease anxiety by being very rich in these nutrients.
In practical medicine, the intestine is considered the "second brain." It is also linked to the production of serotonin, so the bowel health is directly linked to well-being.
Malfunction alters brain chemistry, causing anxiety. For this reason, kefir, to be an excellent natural probiotic, promote good bowel function, allowing thus the improvement of the organism as a whole, including emotional factors.
Perhaps food that decrease anxiety, chocolate is the most consumed. However, its high calorific value should discourage their consumption in large quantities. Bitter are the healthiest, even so, should not be exaggerated.
What other foods contain tryptophan?
We have already spoken of tryptophan performance and how it is beneficial in cases of anxiety. There are other foods where we can find it: chicken, banana, soy, cheese, nuts, peanut butter and sesame seeds.
Foods that should be avoided
As noted above, there are foods that decrease anxiety, but there are also those who rise. To prone to moments of anxiety, it is essential to stay away from high-glycemic carbohydrates, fried foods, sugars, alcoholic beverages, too much coffee.
Obviously, the above foods can help alleviate occasional symptoms of anxiety. More severe cases require medical attention.
In addition to proper nutrition, anxiety can be relieved with changes in lifestyle, physical activity, and better understanding of the factors that trigger.