Anxiety is an emotionally crippling condition, and in its acute form, it can have debilitating physical symptoms as well. There are several prescription anti-anxiety medications available, and your doctor can help you determine which, if any, is an appropriate option for you. You can also take extra steps to help alleviate anxiety by making healthy dietary choices. HelpGuide suggests reducing caffeine and refined sugar intake, and avoiding nicotine and alcohol. Although dietary changes can be helpful, the Mayo Clinic notes that such approaches don't constitute anxiety treatment.
Complex Carbohydrates
Complex carbohydrates such as whole grains, fruits and vegetables can provide multiple benefits for reducing anxiety, according to HelpGuide.org. Because they take longer to be converted into blood glucose, complex carbs may help balance blood sugar. In addition, HelpGuide.org reports that complex carbohydrates contain serotonin, a hormone that is known to generate a feeling of well-being. Be aware that simple carbohydrates, which are rapidly converted into glucose, will not have the same blood sugar-stabilizing effect.
Foods Containing Tryptophan
You may hear talk of tryptophan after eating Thanksgiving turkey, which is popularly believed to contain sleep-inducing levels of this amino acid. In fact, the Mayo Clinic reports that various other foods are abundant in tryptophan. Among these are milk, bananas, oats, soy, poultry, cheese, nuts, peanut butter and sesame seeds. Dietary tryptophan may help ease your anxiety by generating mood-enhancing brain chemicals that also promote relaxation.
Omega-3 Fatty Acids
You might already be familiar with the various health benefits of Omega-3 fatty acids, which may include prevention of cardiovascular disease, cholesterol-lowering effects, and reduced inflammation. In addition, a study conducted at the Northern Ontario School of Medicine found that Omega-3 polyunsaturated fatty acids may decrease anxiety symptoms. The researchers cautioned, however, that these findings are not yet sufficient to draw a conclusion. Omega-3 fatty acids can be found in fish such as salmon, tuna and halibut, as well as some plant-derived sources.
