Reducing Anxiety

If like myself you suffer from anxiety, there are foods you can add to your diet to help alleviate the symptoms. Today I would like to share with you several food groups that have helped me when I’ve needed them.

Vitamin B: chicken, leafy greens, oranges and other citrus fruits, rice, nuts, and eggs.

Tryptophan rich foods: including turkey, chicken, bananas, milk, oats, cheese, soy, nuts, peanut butter, and sesame seeds.

Mood lifting carbohydrates - can increase your serotonin levels in the brain. But choose whole wheat bread and brown rice, instead of white bread and white rice - where possible avoid processed foods!

Omega 3 fatty acids: tuna, sardines, anchovies, mackerel, herring and salmon – these can help lift your mood.

Increasing your levels of norepinephrine and dopamine can improve mental energy and alertness, found in high protein foods - yogurt, cheese, eggs, fish, meats, nuts, beans and lentils.

Now this one will be a difficult one for tea and coffee lovers, but try and limit your intake of caffeinated drinks. Not only does caffeine inhibit levels of serotonin in the brain, it can make you feel pretty irritable and of course it's dehydrating, which is never a good thing. I try and avoid caffeinated drinks after 3pm, because the last thing you want is to be kept awake all night –which increases your anxiety. Don't forget you need a good night’s sleep to be in a positive mood.

I know it's not the same as a strong cup of English Breakfast tea, but try sipping chamomile tea. This soothing tea has been known to significantly reduce anxiety - but you'll need to keep taking it for a few weeks.

I've saved the best for last - CHOCOLATE! According to the Journal of Psychopharmacology, tests have shown that people who consumed a dark chocolate drink (about 1.5 ounces of dark chocolate per day) felt calmer than those who didn't. Science or not, I'm up for all things chocolatey!

Fozia x

#Health #Fitness

© 2019 Fozia Rashid