Anxiety is born from fear and based upon anticipation. It is caused by internal or external sources of stress and can take a toll on the body, physically and psychologically. Anti-anxiety eating is focused on consuming nutrients that replenish the body and strengthen the immune system. Increasing your intake of certain foods has a beneficial effect on brain chemicals, or neurotransmitters, thereby reducing the intensity of the body's reaction to stress and helping you to feel calmer.
Complex Carbohydrates and Tryptophan
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 of 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 decrease 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, also found in colas and chocolate, acts as a stimulant. Decaffeinated herbal tea may be the best choice since some herbs have 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, it may prove to be truly calming.
