I am still working on my diet, but the changes I have made so far have slightly improved my mood, reduced anxiety, and overall well-being. Side note: nutritional psychiatry is a field that is still being researched, and under no circumstances should diet be considered a substitute for medication.
Here are 11 tips from my experience:
1. Drink enough to stay hydrated
The body is made up of 60-70% water, and water is also essential for the proper circulation of hormones and nutrients. These processes slow down when you don't drink enough, and your blood pressure can drop. This can lead to dizziness and rapid heartbeats - a condition that resembles a panic attack.
2. Avoid alcohol
Alcohol lowers serotonin levels, also known as the “happiness hormone,” which can lead to increased anxiety. High alcohol consumption can also lead to symptoms like heart palpitations, dizziness, jitteriness, and sweating, which can also trigger anxiety.
3. Limit your caffeine intake
Caffeine is a strong stimulant that gives you extra energy and keeps you alert, but on the other hand it can worsen anxiety and make you jittery. It causes a “fight or flight” response, leading to an incorrect assessment of situations that only seem dangerous or troublesome. If you already have panic attacks and anxiety, caffeine can only make things worse. Also remember that your body itself produces cortisol in the morning, a stress hormone, so drink your first cup of coffee at least an hour after you get up. And drink herbal teas for the rest of the day.
4. More complex carbohydrates
Include whole grains, vegetables, and fruits in your diet to stabilize your blood sugar levels.
5. Pay attention to your intestines
About 95% of serotonin receptors are located in the intestinal wall. Try eating more probiotic-rich foods, such as cucumbers and sauerkraut, and kefir.
6. Consume magnesium
Foods naturally rich in magnesium, such as green leafy vegetables, legumes, nuts, seeds, and whole grains, can help you calm down. You can also benefit from magnesium supplements and bath salts.
7. Use the power of zinc
There is a link between eating foods rich in zinc and reducing anxiety levels. You can also help yourself with zinc supplements.
8. Don't forget about omega-3 fatty acids
Omega-3 fatty acids have an impact on depression and anxiety levels. That's why it's worth including oily fish (salmon, tuna, sardines, mackerel), walnuts and soy in your diet.
9. Eat asparagus
Asparagus has been proven to lower anxiety levels.
10. Get to know your B vitamins
Foods rich in B vitamins (such as avocados and almonds) promote well-being and stimulate the release of neurotransmitters such as serotonin and dopamine. You can also take supplements, such as Vitabiotics B Complex tablets, to ensure you get your recommended daily dose.
11. Reach for foods with antioxidants
Anxiety is thought to be linked to low antioxidant levels, so it’s worth getting enough of them. Include beans, apples, prunes, cherries, plums, blackberries, strawberries, cranberries, raspberries, blueberries, walnuts and pecans, artichokes, kale, spinach, beets and broccoli, turmeric and ginger in your diet.
Shopping list for the stressed
- Whole grain products
- Vegetables
- Fruit
- Pickled cucumbers
- Sauerkraut
- Kefir
- Legumes
- Nuts (such as cashews and walnuts)
- Egg yolks
- Seeds (such as chia seeds and flax seeds)
- Salmon
- Tuna
- Sardines
- Mackerel
- Anchovies
- soy products
- Vitamins and supplements (such as magnesium, vitamin B, and zinc)
