Anxiety is born from fear and based upon anticipation. Anxiety, caused by internal or external sources of stress, can take a toll on the body physically and psychologically. Eating the right foods, in moderation, provides nutrients that replenish the body, and keeps the immune system strong. Increasing your consumption of certain foods has a beneficial effect on brain chemicals, or neurotransmitters, reducing the intensity of the body's reaction to stress and helping you to feel calmer.
Link Between Nutrition and Anxiety
During times of high-stress and anxiety, the endocrine system of the body releases the stress hormones (epinephrine, cortisol, a steroid hormone, and adrenaline). These are "fight or flight" hormones meant to prepare your body for action. These hormones elevate blood pressure, heart beat, breathing rate and encourage muscle tightening. Anxiety causes the liver to release glucose (sugar) into the bloodstream for quick energy. These responses, over the long haul, may deplete the body's nutrient stores, lead to exhaustion and lower immune system function. Consuming foods that help relax the body, as well as replenish certain nutrients, is essential.
Complex Carbohydrates
Whole grains and starches, such as whole-wheat bread, cereal, pasta, potatoes and brown rice are rich in tryptophan, an important amino acid that converts to serotonin in the brain. Serotonin is the all-important neurotransmitter that, among other things, promotes feelings of relaxation and calmness.
Other nutrient-rich carbohydrate choices include fruits (such as apples, bananas and melons), and vegetables, including starchy root vegetables (such as sweet potatoes, corn, carrots, broccoli and tomatoes).
Minerals for Muscle Relaxation
The minerals magnesium and calcium are crucial to muscle contraction and relaxation, as well as nerve stimulation. Together with potassium, they help to lower blood pressure. Chronic anxiety depletes magnesium from the body, causing additional anxiety, muscle cramps and headaches. Consume foods rich in these minerals, such as green leafy vegetables, whole grains, peas, nuts, dried beans, dairy products, calcium-fortified orange juice (rich in both calcium and potassium) and fresh fruits.
Vitamins for Stress Management
The body's requirement for all the B-vitamins increases with stress. Vitamin B6 is particularly important for a healthy immune system and nerve function. In addition, Vitamin B6 may increase the release of dopamine, a neurotransmitter in the brain that acts as a natural relaxant. Folic acid (known as "folate" in food sources) is another B-vitamin related to serotonin levels. Low levels of folate decreases serotonin production. Foods rich in both Vitamin B6 and folate include legumes, bananas, nuts, fish, leafy green vegetables and poultry.
Beverages for Relaxation
Replace your coffee with decaffeinated tea to promote relaxation. Caffeine acts as a stimulant (also found in colas and chocolate). Decaffeinated herbal tea may be the best choice since some herbs offer soothing properties. Try chamomile, passionflower, rosemary or valerian tea. Chamomile, in particular, is recognized as a natural relaxant and stomach soother. What about the famous soothing cup of warm milk? Well, milk is rich in tryptophan, an amino acid necessary to produce serotonin. It is also an excellent source of calcium, which is involved in muscle contraction and relaxation, as well as blood pressure regulation. Thus, milk may prove to be truly calming.
References
- Psychopharmacology; Effect of Different Tryptophan Sources of Amino Acids Availability to the Brain and Mood in Healthy Volunteers; C.R. Markus, C. Firk, C. Gerhardt, J. Kloek and G.F. Smolders; Nov 2008.
- Advanced Nutrition and Human Metabolism, 2nd edition; J.L. Groff, S.S. Gropper and S.M. Hunt; 1995.
