Anxiety: nutritional advice to help you alleviate the symptoms

Symptoms of anxiety can make you feel bad and affect your quality of life. Coping with anxiety can be a challenge and often requires lifestyle changes. A change in diet cannot cure you of anxiety, but it can definitely help reduce the symptoms.

Try these tips:

Eat a breakfast that includes some protein. Eating protein for breakfast can help you feel fuller for longer and help keep your blood sugar levels stable so you have more energy to start your day.

Eat complex carbohydrates.

Carbohydrates are thought to increase the amount of serotonin in your brain, which has a calming effect. Eat foods rich in complex carbohydrates, such as whole grains, for example, oatmeal, quinoa, breads made with whole grains and whole grains. Stay away from foods that contain simple carbohydrates, such as sugary foods and sugary drinks.

  • Drink a lot of water.
  • Even mild dehydration can affect your mood.
  • Limit or avoid alcohol.

The immediate effect of alcohol can be calming. But because alcohol is metabolized by your body, it can make you nervous. Alcohol can also interfere with sleep.

Limit or avoid caffeine.

Avoid caffeinated drinks. They can make you feel jittery and can interfere with sleep.

Pay attention to food sensitivities.

In some people, certain foods or food additives can cause unpleasant physical reactions. These physical reactions can lead to mood changes, including irritability or anxiety.

Try to eat healthy, balanced meals.

A healthy diet is important for overall physical and mental health. Eat plenty of fresh fruits and vegetables, and don’t eat large portions. It is also helpful to eat fish rich in omega-3 fatty acids, such as salmon, three times a week.

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Changes to your diet can make a definite difference to your overall mood or sense of well-being, but depending on the severity of your symptoms, it may not be enough. Lifestyle changes, such as improving sleep habits, increasing support from loved ones, using stress reduction techniques, and exercising regularly, can also help. Be patient, as it may take some time for these changes to have an effect on your anxiety.

If your anxiety is severe or interferes with your daily activities or quality of life, you may need counseling (psychotherapy) or other treatment.


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