Foods that help relieve anxiety
Since 2020, the world has seen a considerable increase of 25% in the number of people, according to the World Health Organization, who have developed the condition of anxiety and depression
This mental health condition affects approximately 7.6% of the global population.
Anxiety is a generic term used to describe various disorders - such as generalized anxiety disorder, social anxiety and phobias - and is generally characterized by constant feelings of tension, worry and nervousness that can interfere with daily life (1)
The form of treatment can use a variety of strategies, from medication, talking therapies, physical exercises and even breathing techniques.
These strategies are well known to most people, but what most people are not aware of is that there are some foods that can help support brain function and reduce the severity of anxiety symptoms.
Fish
Salmon is the main fish in this category. It contains nutrients that promote brain health due to its concentration levels:
Vitamin D and omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) (References 2 ,3 ,4 ,5 )
These nutrients can help regulate the neurotransmitters dopamine and serotonin, and have calming and relaxing properties..(6 ,7 ) .
EPA and DHA levels are associated with lower rates of anxiety. Fatty acids can reduce inflammation and prevent brain cell dysfunction common in people with anxiety.
This can also help your brain's ability to adapt to change, allowing you to better deal with the stressors that trigger anxiety symptoms. (References 8, 9 ,10 )
Vitamin D has also been studied for its positive effects on reducing anxiety and depressive symptoms.
A 2020 analysis showed that vitamin D supplementation was associated with lower rates of negative mood disorders (Reference 11).
In another study, men who ate Atlantic salmon 3 times a week for 5 months reported less anxiety than those who ate chicken, pork or beef. In addition, they improved anxiety-related symptoms such as heart rate and heart rate variability.(Reference 12).
To get the most benefit, try adding salmon to your diet 2-3 times a week.
Chamomile
Because it contains certain properties, chamomile is a herb that can help reduce anxiety.
It contains antioxidant and anti-inflammatory properties, which can help reduce the inflammation associated with anxiety (References 13, 14 , 15 )..
Although the mechanisms are unclear, chamomile helps regulate mood-related neurotransmitters such as serotonin, dopamine and gamma-aminobutyric acid (GABA) (References 16 , 17 ).
In addition, it can help regulate the hypothalamic-pituitary-adrenocortical (HPA) axis, a central part of the body's stress response (References 17, 18 ).
In a 38-week randomized study, 179 people with generalized anxiety disorder (GAD) experienced a significantly greater reduction in symptoms after consuming chamomile extract (1,500 milligrams daily) compared to those who did not (Reference 15).
Another study found similar results, as those who consumed chamomile extract for 8 weeks saw reduced symptoms of depression and anxiety. (Reference 18 ).
Although these results are promising, most of the studies were carried out with chamomile extract, which contains a higher concentration of the active ingredient.
More research is needed to evaluate the anxiolytic effects of chamomile tea, which is more commonly consumed.
Turmeric
Turmeric is a spice that contains curcumin, a compound studied for its role in promoting brain health and preventing anxiety disorders (Reference19, 20 ).
Known for its high antioxidant and anti-inflammatory properties, curcumin can help prevent damage to brain cells related to chronic inflammation and oxidative stress (Reference 20, 21, 22 ,23 ).
In addition, animal studies suggest that curcumin can increase the conversion of alpha-linolenic acid (ALA) - an omega-3 found in plants - into DHA more effectively and increase DHA levels in the brain (Reference 24).
Another study of 80 patients with diabetes found that daily supplementation of nano-curcumin (80 milligrams / day) - a smaller, more bioavailable form of curcumin - for 8 weeks resulted in significantly lower rates of anxiety compared to those who took a placebo (Reference 25).
Another small study showed that within 30 days of consuming one gram of curcumin, anxiety rates were significantly lower compared to those who ingested a placebo (Reference 26).
An 8-week study observed similar effects in those with major depressive disorder after taking 500 milligrams of curcumin for 8 weeks. (Reference 27 ).
Very promising, but we should remember that most of the studies looked at the effects of curcumin supplementation rather than getting the curcumin from turmeric.
So is it interesting to use the spice? Let's say we can incorporate it into our diet as part of a healthy whole.
Dark chocolate
Knowing that is delicious. Incorporating some dark chocolate into your diet can also be useful for relieving anxiety.
Dark chocolate contains flavonoids such as epicatechin and catechin, plant compounds that act as antioxidants.
Some research suggests that the flavonoids found in dark chocolate may benefit brain function and have neuroprotective effects.
In particular, flavonoids can increase blood flow to the brain and improve cell signaling pathways (Reference 29, 30 ).
These effects can help you adjust better to stressful situations that can lead to anxiety and other mood disorders.
Some researchers also suggest that dark chocolate's role in brain health may simply be due to its taste, which can be comforting for those with mood disorders.31).
A study of 13,626 participants found that those who consumed dark chocolate had significantly lower depressive symptoms compared to those who rarely ate dark chocolate (Reference 33 ).
Another study showed that individuals who consumed dark chocolate twice a day for 2 weeks reported immediately lower levels of anxiety after eating it.
This effect continued for 2 weeks, suggesting that its effects may not stabilize over time (Reference 34).
In addition, dark chocolate is best consumed in moderation, as it is high in calories and easy to overeat. Enjoy a portion of 28g to 40g at a time.
Yogurt
If you suffer from anxiety, yogurt is a great food to include in your diet.
The probiotics, or healthy bacteria, found in some types of yogurt can improve various aspects of your well-being, including mental health (Reference 34, 35, 36 )..
Although still an emerging field of research, probiotics are linked to the gut-brain axis - an intricate system between the gastrointestinal tract and the brain.
Research suggests that healthy gut bacteria may be linked to better mental health (Reference 3 37, 38, 39).
Probiotic foods can also promote mental health and brain function by reducing inflammation, thereby increasing the production of mood-enhancing neurotransmitters such as serotonin (Reference 40, 41, 42, 43)
In one study, anxious individuals who consumed probiotic yogurt daily were better able to cope with stress than those who consumed yogurt without probiotics (Reference44).
Another study found that women who consumed 125 grams of yogurt twice a day for 4 weeks had better functioning in the regions of the brain that control emotion and sensation, which may be associated with lower levels of anxiety (Reference 45 ).
It's also important to note that not all yogurt contains probiotics. For the benefits of probiotics, choose a yogurt that has live active cultures listed as an ingredient.
Green tea
Green tea contains L-theanine, an amino acid studied for the positive effects it can have on brain health and reducing anxiety (Reference 46, 47, 48).
A double-blind, randomized study showed that participants who consumed a drink containing L-theanine reported significantly lower subjective stress and decreased levels of cortisol, a stress hormone linked to anxiety (Reference 49).
These effects may be due to L-theanine's potential to prevent nerves from becoming overexcited.
In addition, L-theanine can increase GABA, dopamine and serotonin, neurotransmitters that have been shown to have antianxiety effects (Reference 49)
In addition, green tea contains epigallocatechin gallate (EGCG), an antioxidant suggested promoting brain health. It may play a role in reducing certain symptoms by also increasing GABA in the brain (Reference (50).
Interestingly, the combination of L-theanine, EGCG and other compounds found in green tea appear to play a synergistic role in promoting calm and relieving anxiety and may be more effective together than taken separately (Reference 51)
This suggests that drinking several cups of green tea a day is associated with less psychological distress (Reference 52 ).
The only caveat is that green tea can "rob" you of sleep if drunk late in the day.
Disclaimer: This content, including advice, provides generic information only. Do not replace a medical opinion in any way.
Take a look
