Anxiety disorders affect approximately 40 million adults in the United States according to the Anxiety Disorders Association of America. However, only about 1/3 of those afflicted partake in the various treatment options available, leaving many to suffer in silence. Making dietary changes, in particular increasing carbohydrate intake with whole grains such as oatmeal, may help alleviate symptoms of anxiety.
Complex Carbohydrates
Complex carbs may help combat anxiety and associated disorders. According to MayoClinic.com, carbs are believed to increase levels of the neurochemical serotonin in the brain. Serotonin produces a calming effect on the brain and body to relieve feelings of anxiety, nervousness and insomnia. Avoid refined, simple carbs as these foods are processed and cause blood sugar levels to fluctuate, affecting hunger and energy levels. Instead, choose whole grains that are rich in essential nutrients and high in dietary fiber.
Health Benefits of Oatmeal
Oatmeal is a specific complex carbohydrate that can help relieve anxiety and associated symptoms. The whole grain is source of dietary fiber and is slowly digested to provide a steady stream of energy to the body. Fiber helps stabilize blood sugar levels to keep hunger cravings at bay and prevents changes in mood levels that may trigger anxiety, irritability and depressive symptoms. Avoid instant oatmeal packets, which tend to have added sugars and plain, rolled oats with no added ingredients.
Breakfast or Snack
Oatmeal is traditionally eaten as a breakfast food, however it may also be eaten as a mid-day or late-night snack prior to bed. According to MayoClinic.com, eating healthy, balanced meals regularly throughout the day can help improve mental and physical health. If eating oatmeal for breakfast, include some protein to help rev up the metabolism and increase energy for the day ahead. Consider adding 1 tbsp. of peanut butter or a handful of sliced almonds to your oatmeal along with antioxidant rich berries and a chopped banana.
Healthy Lifestyle
Dietary changes such as adding oatmeal to a daily menu plan may increase feelings of calmness to decrease anxiety. However, there are a number of other factors in addition to a healthy diet that should be considered. In addition to increasing sleep time, partaking in relaxation techniques and avoiding alcohol, starting a regular physical activity program can also improve mood and decrease stress levels. If symptoms worsen or start interfering with daily activities, seek the guidance of a health professional to discuss possible use of medications or alternative therapy options.
