Anxiety and depression are unfortunately on the rise, not only in adults but children and teens as well. Certain medication may help keep anxiety under control, however many want to find more natural ways to deal with anxiety. Below are 6 eating tips and lifestyle habits to help keep anxiety level away. Whether you’re stressed about the upcoming holiday season, or face day-to-day anxiety, here’s tips could help ease your anxiety.
[If you’re asking yourself what is anxiety? read here first]
Load up on Antioxidants: Antioxidants seem to be the buzz word these days, claiming to help everything from inflammation reduction, keeping your skin looking good and even reducing your anxiety. Yes, antioxidants are a wonderful way to improve health and luckily they are found in an assortment of healthy foods that most people have in their homes. I am sure to always include foods that are rich in beta carotene into my meals, such as sweet potatoes, carrots, spinach, kale, citrus fruits, red pepper, broccoli, Brussels sprouts, avocados and nuts. All of these help to maximize and support brain function, which keeps me going throughout the busy work day.
Drink Purified Water: Simple, clean water is essential to a healthy body, mind and soul. Although the direct correlation between drinking water and anxiety levels has never been proven, studies have shown that even mild dehydration can cause a problematic mood swing. Did you know that by the time you are feeling thirsty, it’s already technically too late? Your mind and body start to experience a change in performance leading to unsettling feelings. Staying hydrated throughout the day is easy. To manage my hydration, I always keep a pitcher of fresh lemon water on my desk.
Eat Foods Rich in Magnesium: Magnesium is a mineral that helps to relax the central nervous system and calms the body. Diets low in magnesium have been seen to cause anxious behavior. Nuts, such as Setton Farms premium quality California grown pistachios, contain a sufficient amount of magnesium in a half of cup serving. Pistachios are a great snack to keep on hand and are easy to transport. When I am feeling stressed or anxious during the day, I like to toss them on my salad or yogurt to make a nutritious meal. Setton Farms’ Pistachio Chewy Bites are another easy way to incorporate pistachios into your diet. By combining nutrient rich pistachios with antioxidant-filled cranberries, I get the energy and nutrients I need in one, bite-sized snack. Other natural sources of magnesium that I like to include in my diet are dark leafy greens, eggs, legumes, and avocados.
Pistachios + Blueberry Cranberry Chewy Bites are all-natural bite-sized bars packed with over 50% heart-healthy pistachios, antioxidant-rich cranberries, coconut, and a touch of maple brown rice syrup. They are filled with protein, potassium, and fiber. These Pistachio + Blueberry Cranberry Chewy Bites are the ideal snack for those looking for a healthy and satisfying option in a convenient bar. Pricing: 6-Pack $5.99 | http://www.pistachiochewybites.com
Exercise Daily: It’s almost impossible to feel anxious or stressed after you work out. Countless studies have proven that our bodies release chemicals called endorphins that naturally trigger a positive feeling in the body. I like to workout in the morning so that I feel the endorphins for the rest of the day. Exercise not only lifts your mood, but strengthens muscles & bones, helps with circulation and heart health.
Eat Small Meals Throughout the Day: I find that it’s essential to eat small meals every 2-3 hours for a 12 hour period during the day. Doing this will help keep blood sugar levels steady and maintain energy. Eating smaller, frequent meals throughout the day prevents me from getting to the point of starvation, which can have a negative effect on people prone to becoming anxious.
Include a Variety of Foods in Meals: I’m careful of fad diets that eliminate certain food groups. Evidence has shown that a diet lacking in complex carbohydrates can be detrimental to anxious people. Complex carbohydrates like oatmeal, quinoa, peas, lentils, brown rice and sweet potatoes (to name a few) are important part of balanced diet. Including a wide variety of foods my diet ensures I am getting the proper nutrients to calm my mind.
Such good advice! I have a 16 month old granddaughter and I want to start her on the right track.
I get anxious alot…always have and this last year was a real challenge as I gained lots of weight after my dad passed away. Six months ago I started walking everyday & eating healthy. Lost 25 lbs so far & still going. I like these tips.
Very good advice. I am a fan of the water filter pitcher.
I love pistachios – that will be an easy tip for me.
All of this is good advice. I definitely believe eating small meals throughout the day to maintain blood sugar is sound advice.
praying also helps with anxiety
These are all great tips.This time of the year can be extra stressful.
These are great tips. This time of year can be really hectic and stressful and sometimes I let the time get away and don’t eat when I should. Trying to make sure not to skip meals helps me to keep from being irritable, tired and stressed.
These tips help serve as a reminder that, even when busy, health matters don’t have to be complicated. Thank you for sharing!
I have never thought about eating to relieve anxiety. The post was very informative.
Thank you for all the great tips, I’ve never thought about some of these tips but makes sense! I will definitely be trying them, i already eat small meals throughout the day.
I really like this and am going to bookmark it. I have really bad anxiety already and this time of year can make it increase.
Breathing helps me. The best way to get oxygen to the part of your brain that controls fight or flight is breath in for 4 seconds, hold for 1, and release/blow for 8. Works!
I exercise every day but I should start eating more magnesium.
These are really nice tips! And there are SO many others out there, too– health/wellness tips aren’t just limited to therapy and/or meds. Thanks for posting!
For me its prayer to Jesus, everything in moderation and doing things you like to do instead always what you have to do.
Great ways to empower life and control your anxiety. I think diet and lots of exercise has an impact on this