Anxiety is the body’s natural response to danger, an automatic alarm that goes off when you feel threatened, under pressure, or are facing a stressful situation.
In moderation, anxiety isn’t always a bad thing. In fact, anxiety can help you stay alert and focused, spur you to action, and motivate you to solve problems. But when anxiety is constant or overwhelming, when it interferes with your relationships and activities, it stops being functional that’s when you’ve crossed the line from normal, productive anxiety into the territory of anxiety disorders.
Here are top super foods that will keep your energy level up and maintain your body with the essentials nutrients that is required to manage your anxiety at bay.
1-Increase your intake of omega-3 fatty acids.
Omega-3 fatty acids help protect against inflammation and have also been shown to improve people’s overall mood, ability to cope with stress, and ability to kick substance-abuse habits.
Omega-3 fatty acids are especially prevalent in oily fish like tuna, mackerel and salmon. In addition, walnuts, olive oil and avocado are also good sources of healthy fats. Include 1 serving daily.
2- Eat complex carbohydrates.
These carbs are believed to increase the level of serotonin in the brain. This neurotransmitter is thought to be responsible for mood balance.
Higher levels have shown to have a calming effect.
Complex carbohydrates include foods such as: quinoa, whole grain oats, brown rice, 100% whole grain bread and pasta.
Complex carbs are also known to be higher in fiber, protein, vitamins and minerals compared to refined or simple carbohydrates.
3-Drink chamomile tea.
Recent studies have demonstrated that chamomile can reduce symptoms of anxiety.
Most people with generalized anxiety disorder noticed modest benefits after regularly consuming chamomile tea.
Chamomile is available in a variety of forms including: tea, topical ointment, capsules, liquid extracts and dried flower heads.
If drinking chamomile tea, drink 3-4 cups daily for a modest benefit
4- Eat foods that are high in tryptophan. This is an essential amino acid in the human diet – meaning we have to get it from foods, we cannot make it ourselves.
Tryptophan is a precursor to serotonin, the neurotransmitter responsible for mood balance.
In addition, tryptophan can reduce anxiety by promoting better sleep.
Examples of foods high in tryptophan include: cheese, chicken, soy products, eggs, tofu, fish, milk, turkey, nuts, peanuts and peanut butter, pumpkin seeds, and sesame seeds.
To make tryptophan-laden meals more effective, make them high in complex carbohydrates. Carbs make tryptophan more available in the brain to make serotonin.