Content

• Steps
• Advice
• Warning

Many foods have been shown to improve or help control symptoms of anxiety. Besides, some foods make you even more nervous. Although treating an anxiety disorder requires treatment and / or medication, mild anxiety can be treated and managed with dietary changes. Therefore, a few simple changes to your diet and lifestyle can help you naturally curb your anxiety.

Steps

Part 1 of 3: Use food to control anxiety

1. 

   Increase the amount of omega-3 fatty acids in the body. Omega-3 fatty acids help fight stimulation and have also been shown to improve mood, potentially helping you curb stress and fight medication habits.
   • Omega-3 fatty acids are found in oily fish such as tuna, mackerel and salmon. Besides, walnuts, olive oil and avocados are also good sources of healthy fats. You should get 1 serving per day.

2. 

   
   
   Take in complex carbohydrates. This type of carbohydrate is believed to increase serotonin levels in the brain. This type of neurotransmitter helps balance mood. The higher the serotonin level, the calmer you will be.
   • Complex carbohydrates include foods like quinoa, whole oats, brown rice, 100% whole wheat bread and pasta.
   • Complex carbohydrates also contain more fiber, protein, vitamins and minerals than simple or refined carbohydrates.

3. 

   
   
   Drink chamomile tea. Recent research demonstrates that chamomile can reduce symptoms of anxiety. Most people experiencing general anxiety disorder notice modest effects after drinking chamomile tea regularly.
   • Chamomile is sold in many forms, including: tea, oil, pills, essences and dried flowers.
   • If you choose to drink chamomile tea, drink 3-4 glasses a day for the albeit modest effect.

4. 

   
   
   Eat foods rich in tryptophan. This is an essential amino acid found in the diet - that is, you can only get it from food, but your body cannot make it on its own. Tryptophan is a precursor to serotonin, a neurotransmitter that helps balance mood.
   • Besides, tryptophan also reduces anxiety by helping you sleep better.
   • Foods rich in tryptophan include cheese, chicken, soy products, eggs, tofu, fish, milk, turkey, nuts, peanuts and peanut butter, pumpkin seeds and sesame seeds.
   • To make a meal rich in tryptophan effectively, use complex carbohydrates. Carbohydrates cause tryptophan to form in the brain to make serotonin.

5. 

   Digest foods high in Vitamin B. These vitamins (usually folate, B12 and B1) are thought to counteract anxiety by affecting the production of the brain's neurotransmitters like serotonin. Eat a variety of B vitamins at each meal.
   • B vitamins including folate, B12 and B1 are found in many foods. However, they are found mainly in animal foods (such as poultry, eggs, meat and fish), dairy products, whole grains and whole grains, dark green vegetables.
   • Older adults, vegetarians and people with Crohn's or Celiac disease are often at higher risk of vitamin B deficiency. This will cause the anxiety symptoms. Therefore, you will need a vitamin B supplement.

6. 

   Add protein to breakfast. Adding energy to your breakfast can help counteract the effects of anxiety throughout the day. A high-protein breakfast also helps you feel full for longer and keeps blood sugar levels steady.
   • Good sources of protein for breakfast include: eggs, yogurt, cheese, cottage cheese, wholegrain oats and other whole grains and lean meats.

7. 

   Drink a lot of water. Mild dehydration can also negatively affect your mood and energy balance. Drinking enough water throughout the day can help you maintain the required amount of water your body needs.
   • Drink 8 glasses of water a day. The amount of water depends on your specific needs, but 8 cups or 2 liters of water is a good rule to follow.
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Part 2 of 3: Avoid foods that increase anxiety

1. 

   Reduce foods that contain omega-6 fats. This type of fat, found in vegetable oils, increases stimulation in the brain and has been linked to an imbalance in mood.
   • Common sources of omega-6 fats include: safflower oil, corn oil, sesame oil, and soybean oil.
   • Use olive or canola oil when cooking and preparing foods instead of oils high in omega-6 fats.

2. 

   Avoid alcohol. Although alcohol provides instant mood-stabilizing effects, it can actually make you feel irritable and have trouble sleeping.
   • Alcohol has also been shown to cause anxiety or fear.
   • Women should drink at most 1 cup of beer or alcohol and men should have 2 drinks. A beer glass is usually 0.5 liters or 1 glass of wine is 150ml. However, it's a good idea to completely quit drinking to control your anxiety.

3. 

   Avoid caffeine. Besides increasing anxiety by making you feel restless, caffeine's stimulant effects can last up to 8 hours and disrupt your rest.
   • Like alcohol, caffeine can either cause or lead to anxiety and fear.
   • Caffeine is commonly found in coffee and tea, but it is also found in some sports drinks, energy drinks, and supplements.
   • Choose caffeinated beverages, coffee and tea.

4. 

   Avoid simple carbohydrates and simple sugars. Refined carbohydrates and simple sugars are believed to have negative side effects on mood, energy, and anxiety. Minimize this food group as much as possible.
   • Simple carbohydrates and sugars you should avoid include: soft drinks, sweets such as sweets or cakes, and foods made from white flour like white bread or regular pasta.

5. 

   Control food sensitivity. Certain foods and additives (such as preservatives) can cause problems for people who are sensitive to it. Many people experience mood swings, irritability and anxiety after ingesting such foods.
   • Common irritants include: wheat, milk, eggs, tobacco, smoke and sugar.
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Part 3 of 3: Adding activities to naturally control your anxiety

1. 

   Take a tonic. Some herbal supplements are believed to have a natural anti-anxiety effect. However, before taking an herbal supplement, consult your doctor to make sure it's safe and right for you.
   • Use valerian root. Many studies show that valerian has a soothing effect, so it is often used as a sleeping pill. Other research has shown that it has the ability to control stress and anxiety.
   • Use passion flower essence. Research shows that passionflower can reduce anxiety.
   • Use perilla soil. Lemon balm has been shown to reduce symptoms of anxiety and stress.

2. 

   Do exercise. Regular exercise can help you manage and cope with your anxiety. Research has also shown that exercise has immediate and long-term positive effects in managing anxiety.
   • Do 150 minutes of moderate exercise per week or 75 minutes per week for weekly high intensity exercise.
   • Find friends or practice partners. This will make it more enjoyable to practice regularly.

3. 

   Get enough sleep. When the body is stressed or you experience extreme anxiety, it needs more rest and sleep. You should get at least 7-9 hours of sleep each night.
   • If possible, go to bed early and get up early.
   • Turn off lights and electrical appliances before going to bed. It's best to leave them outside of the bedroom.

4. 

   See a doctor. Sometimes an anxiety or general anxiety disorder needs treatment and evaluation in addition to a lifestyle / dietary change. Seek the advice of a doctor or a mental health professional if symptoms become severe, disrupt daily life, or cause negative moods.
   • Common symptoms of anxiety include: restlessness, fear, fast heartbeat, sweating, tremor, and distraction.
   • Symptoms of more serious anxiety that require medical treatment include: feeling your anxiety interrupting work or personal life, or you have suicidal behavior / thoughts.
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Advice

• It's best to write a meal plan to help you gradually increase or decrease your intake of certain foods.
• A healthy, well-balanced diet can improve symptoms of anxiety, but may not be able to fully treat or control them. You will need expert help.
• Lifestyle or behavioral changes can help you manage your anxiety in addition to making changes in your diet. Journaling, meditating, taking deep breaths, or joining a volunteer group can also help you manage and reduce anxiety.

Warning

• If you are not being treated with a mental health professional, consider seeking advice from an anxiety disorder specialist. This is especially necessary if the lifestyle and dietary changes are not able to improve the condition.
• Before making any changes to your diet and lifestyle, talk to your doctor to make sure the change is safe and right for you.