Although there is no special "calming" diet, certain dietary changes could potentially help to promote calm in your everyday life. Some foods can greatly impact your mood and feelings, both in good and bad ways. If you have anxiety or stress and want to experience calming effects through changing your eating habits, consult your doctor or a registered dietitian.
Add
Drinking plenty of water can help improve your mood because dehydration can worsen your anxiety, MayoClinic.com says. Also, add more complex carbohydrates to your diet, like whole grains, for calming effects. Starches appear to increase serotonin levels in your brain, which induces calm feelings. Certain other foods could help promote relaxation and calm because they contain a chemical called tryptophan. Tryptophan is found in bananas, soy, nuts, sesame seeds and milk and cheese. Also, eating plenty of healthy foods like whole grains, vegetables and fruits can help support your overall health and mood, notes the University of Maryland Medical Center.
Avoid
Alcohol, caffeine and nicotine can all make you more edgy and nervous, so avoiding these substances can help promote more calming feelings, says the University of Maryland Medical Center. Caffeine has strong stimulant effects, while alcohol can produce anxiety symptoms after the initial calming effects. Also, some people with anxiety or nervousness may have food allergies or sensitivities that trigger their irritability, MayoClinic.com notes. The most common food allergens are dairy products, soy, wheat, corn, shellfish, nuts and eggs. Avoid any foods to which you're sensitive to promote calm.
Key Nutrients
In addition to your diet, certain key nutrients and supplements might help promote calm. Fish oil, inositol, niacinamide and magnesium supplements can help support calming effects on your mood, according to the University of Michigan Health System. Also, herbal remedies containing valerian, lemon balm, passionflower, chamomile, ginger, kava kava and licorice root may have calming effects, notes the University of Maryland Medical Center. American skullcap, hops, bacopa, motherwort, linden, wood betony, pennyroyal, oat straw and St. John's wort are also used to help treat anxiety, stress and nervousness. However always consult your medical provider before taking any herbal remedies.
Considerations
How much and when you eat can be as important as what you eat when it comes to anxiety and stress. Eating smaller but more frequent meals throughout the day can help keep your blood sugar levels stable, which can improve your mood, MayoClinic.com says. Aside from your diet and nutrition, other lifestyle factors can help promote calm. For example, regular exercise can reduce your anxiety and nervousness, according to the University of Maryland Medical Center. Other natural ways to promote calm include homeopathic remedies, acupuncture and therapeutic massage.
Warning
Don't begin a special calming diet before first talking with your physician or a registered dietitian. Also, don't exclude whole food groups from your diet unless your health-care provider advises you to do so. Before you begin taking any dietary or herbal supplements for calming effects, discuss the potential risks, side effects and drug interactions with your doctor. If you have severe anxiety or panic attacks, you may need to take conventional medications and receive counseling.
