Anxiety can be an emotionally and psychologically difficult condition to manage. In a highly debilitating form, it can have physical symptoms as well as psychological ones. Medications are available through prescription from your doctor, and in some cases, herbal remedies may also help, though this second option is supported by limited scientific evidence. Changing your diet can be a way to alleviate some of the symptoms of anxiety and nervousness. While these changes can be beneficial to your overall health, pursue dietary treatment with help and suggestion from your doctor.
Complex Carbohydrates
Whole grains, fruits and vegetables are all complex carbohydrates, which can help reduce anxiety. These foods are low-glycemic-index foods, meaning that it takes longer for their carbohydrates to be converted into blood sugar. These foods are also often high in serotonin, a substance that can produce an overall sense of well-being. Serotonin is a neurotransmitter that helps with the delivery and reception of chemical messages to and from the brain. Serotonin is believed to produce healthier sleep and improve mood.
Magnesium
Magnesium is an essential mineral that is commonly found in dark green leafy vegetables, whole grains and nuts. Magnesium helps relax muscles. Low magnesium levels can cause depression, insomnia and general anxiety. Magnesium also helps regulate the levels of other vital minerals and vitamins in your body, such as vitamin D and calcium.
Tryptophan
Tryptophan is an amino acid that is known for its ability to create a relaxed and content mood. Tryptophan has this effect because it encourages the production of niacin and serotonin, both of which help with mood improvement. Niacin is a type of B vitamin, and serotonin is a neurotransmitter that is associated with elevated mood levels. Foods that have naturally high levels of tryptophan include poultry, milk products, peanut butter and bananas.
Omega-3 Fatty Acids
Omega-3 fatty acids are polyunsaturated fats that are commonly found in flaxseeds, fatty fish such as salmon and sardines and walnuts. Omega-3 fatty acids have a proven record of improving cardiac health, reducing inflammation and improving overall cognitive function and mood. According to MayoClinic.com, omega-3 fatty acids may be able to reduce mood imbalance, depression and anxiety. Treatment for any of these conditions should be done under the supervision of a doctor.
References
- Medline Plus: Tryptophan; 2011
- Mayo Clinic; Selective Serotonin Reuptake Inhibitors (SSRIs); 2010
- Mayo Clinic: Coping with Anxiety; by Daniel K. Hall-Flavin
- HelpGuide.org: How to Stop Worrying
- University of Maryland Medical Center: Magnesium; 2011
- University of Maryland Medical Center: Anxiety; 2011
