What Is Anxiety?
Anxiety is the feeling of being afraid, unhappy, and uneasy. It makes a person restless and tense. Rapid heartbeat and excessive sweating are some symptoms of anxiety. It is the body's natural response to the fear or stress one is facing. In case of such a natural response, anxiety helps to cope with the situations and improve focus and energy. Unfortunately, fear and stress are uncontrollable and challenging in the case of anxiety disorders.
What Is Anxiety Disorder?
In the case of anxiety disorders, anxiety persists and worsens with time. It interferes with the daily activities of the person. Anxiety disorders may be due to genetics, stress, environmental factors, brain biology, or other causes. Anxiety disorders are of many types. Some of them are:
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Generalized Anxiety Disorder (GAD): People with GAD have worries and fears frequently about work, family, health, and money. But the fear will be excessive and appears every day for at least six months.
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Phobias: People with phobias get afraid of things or situations with little or no danger. For example, some people may fear spiders, crowded places, or flying.
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Panic Disorder: People with a panic anxiety disorder may experience episodes of extreme fear even if there is no danger. Such episodes are called panic attacks.
How to Manage Anxiety by Dieting?
Anxiety disorder can be managed by modifying food habits. Some of the food habits that are associated with anxiety are:
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Caffeine: Caffeine is a central nervous system stimulant. It is present in coffee and other beverages. Caffeine is associated with triggering anxiety. Such an anxiety disorder is known as a caffeine-induced anxiety disorder. In such cases, intake of caffeine, even in small amounts, increases the chances of panic attacks and anxiety. Therefore, reducing caffeine intake can help in managing anxiety to an extent.
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Sugary and Processed Foods: Sugary and processed foods make the body experience fluctuations in the sugar level. Avoiding such foods helps reduce the shifts between the increase and decrease of blood sugar levels and helps in reducing anxiety.
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Alcohol: Alcohol is a depressant and slows down the functioning of the brain and central nervous system. The person might experience short-term relaxation while consuming alcohol. Limiting the consumption of alcohol helps in managing anxiety.
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Clean and Well-Balanced Diet: Considering the right amount of nutrients and calories contributes to a healthy diet. Including proteins in the form of seeds, nuts, fish, meat, chicken, and eggs; eating non-starchy vegetables, including green leafy vegetables and fruits, are essential. Staying hydrated and moderating tea, coffee, and chocolates can also be helpful.
What Are the Supplements That Help Managing Anxiety?
Some herbal supplements help in managing anxiety, like:
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Ashwagandha: Withania somnifera, or Ashwagandha, is an ayurvedic herb that helps treat stress and anxiety. The herb has anti-inflammatory and antioxidant properties and also induces healing. Ashwagandha is also classified as an adaptogen, regulates physiologic processes, and reduces stress. The herb is believed to provide benefits similar to those of anti-anxiety drugs.
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Kava Root: Kava kava or Piper methysticum has relaxing properties. It elevates mood and treats anxiety, insomnia (a sleep disorder where it gets hard to fall asleep), and nervous disorder. Kava is a shrub seen in the islands of the Pacific Ocean. Its root is used as content to prepare medicines. The main ingredients in kava root are known as kavalactones. These chemicals reduce convulsion, relax the muscles, and induce sleep.
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5-Hydroxytryptophan (5-HTP): It is produced in the body from tryptophan (an essential amino acid derived from food). In the body, the chemical is converted to serotonin. Serotonin helps to regulate mood and behavior. 5-HTP is not found in foods, but tryptophan can be derived from the food. 5-HTP supplements are made from the seeds of an African plant called Griffonia simplicifolia. The amino acid tryptophan gets converted to 5-HTP, and the primary sources of tryptophan are chicken, turkey, potato, milk, pumpkin, turnip, and seaweed.
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Gamma-Aminobutyric Acid (GABA): GABA is an inhibitory neurotransmitter and blocks down specific signals in the central nervous system. It controls the nerve cell hyperactivity seen in anxiety. It reduces stress and anxiety and improves sleep. It is available as a dietary supplement. GABA is also present in some fermented foods like tempeh, kimchi, and miso. It is also present in green and black tea.
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Magnesium: Magnesium, when taken as a supplement, has anti-anxiety effects. Magnesium improves brain function and regulates the neurotransmitters that send signals throughout the body. In this way, magnesium reduces stress and anxiety. Avocados, green leafy vegetables, whole grains, nuts, and seeds are good sources of magnesium. In addition, magnesium is also available as a supplement.
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Vitamin B Complex: Vitamin B complex relieves stress, anxiety, and depression, boosts cognitive performance, and is available as a supplement. The supplements do not cure the condition but help to reduce the symptoms. Meat, seeds, tuna, chicken, egg, salmon, cheese, and liver are some of the sources of vitamin B.
What Are the Lifestyle Changes That Reduce Anxiety?
Physical activity is essential to improve circulation, health, and mental well-being. Practicing yoga is an effective method to relieve anxiety. In addition, meditation and breathing exercises can bring calm and peace to one's mental health. Getting adequate sleep and rest is necessary to keep the brain, mind, and body working.
Conclusion
The above-mentioned natural remedies can be very helpful in managing anxiety. But, it is necessary to practice doing the treatments under the guidance of a healthcare practitioner. In addition, some supplements are contraindicated while taking conventional drugs for anxiety. Again, taking medical advice helps in reducing the dangers.
