food to reduce anxiety: Due to today’s busy lifestyle, humans have been surrounded by many types of mental problems. like,
- Stress
- Anxiety
- Depression
- Personality disorder
These mental or brain problems have a profound impact on health. Prolongation of such problems can also lead to obesity and such people also get stressed due to weight gain.
In addition to treatment and therapy, diet also plays an important role to overcome problems like anxiety.
Meta-Annalesil in a randomized control published in Psychosomatic Medicine magazine in 2019 found that adopting a healthy diet can relieve anxiety/anxiety disorder.
You can consume some foods that reduce anxiety.
Therefore, today we are giving information about some such foods that can help reduce anxiety/disorder such as anxiety/disorder (best food to reduce anxiety).
What is anxiety?
food to reduce anxiety: Has it ever happened to you that your hands and feet started trembling just before the exam, or the palms started sweating before the job interview?
They are not a sign of any disease, rather it is the body’s way of preparing itself before a big event.
These signals coming from the brain, as soon as the event started, they calmed down even faster. Gradually, the speed of breath and heart rate begin to become normal.
These worries are good rather than bad, which helps us to prepare for any event.
But if these concerns start happening without any clear reason, then it can be a matter of concern. In many people, after reaching the peak.
This problem starts affecting their daily activities and their lives. In such a condition it can be called anxiety disorder or anxiety disorder.
In this article, I will give you information about the difference between anxiety and disorder, symptoms of anxiety disorder, the cause of anxiety disorder, types of anxiety disorder, treatment of anxiety disorder.
Symptoms Of Anxiety
Everyone is worried, so it is really difficult to tell when to recognize it as a disease. But if a particular concern persists for a very long time and it affects your work or life.
Then it is really dangerous. You should consult a mental health specialist immediately.
Well, there are many types of anxiety disorders. But some of his common symptoms are as follows. like,
- Increased heart rate, breathlessness
- Increased muscle tension
- A feeling of chest strain
- Increased anxiety and feeling restless
- Have a crush on
- To insist on something
What causes anxiety disorder?
Family History
Individuals who have a history of mental health problems in the family may have problems with an anxiety disorder at times.
A disorder called OCD, for example, can pass from one generation to another.
Stressful events
Stress at work, death of a loved one, breakup from the girlfriend, etc. can also cause symptoms of anxiety disorder.
Health-related matters:
Thyroid problems, asthma, diabetes, or heart disease can cause an anxiety disorder. People suffering from depression can also be vulnerable.
For example, a person who has been struggling with depression for a long time, his performance starts to decline.
This increases the stress associated with the workplace and functioning and then leads to anxiety disorder.
Use of intoxication
To get rid of gum, many people resort to alcohol for other drugs. But believe me, alcohol can never be a cure for anxiety disorder.
Rather it increases the problem further. As soon as the effect of the drug ends, there is an increase in nervousness in them.
Personality related disorder
You must have noticed that some people have a habit of working with too much perfection.
But when it becomes a stubborn craze of perfection, then it is a disorder. Sometimes this stubbornness gives rise to nervousness and anxiety in such people.
Types Of Anxiety Disorders
The famous Swedish proverb says, “Worry sometimes gives us a small thing, this is the fear of growing up.”
This seems to be true to some extent also because anxiety disorder sometimes affects people in the same way. The fear of whatever does not happen, the person keeps wandering in the mind.
There are many types of anxiety disorder, but some of the following are prominent. like :
Generalized Anxiety Disorders
People suffering from this disorder have a lot of nervousness and anxiety during various situations and events.
Many times they are unable to control their discomfort. His condition starts to deteriorate so much that he thinks that he is probably going to have a heart attack or he is going to die.
This condition of the patient is not necessary at any particular time or situation. This can happen without any reason.
Obsessive Anxiety Disorders
People suffering from this disorder constantly get thoughts that increase their discomfort.
They keep repeating the same kind of action to get relief from this situation. For example, if he finds that his hands have become dirty by touching someone.
Then he will continue to wash his hands or household utensils.
Social Anxiety Disorders
food to reduce anxiety: People suffering from social anxiety disorder are afraid to go to social or public events.
They feel scared to go to society because they think that people will test them and others will make fun of them.
They also fear that whatever they do will insult them and they will have to face embarrassment.
Such people are not able to face everyday situations, such as speaking, talking, or eating in front of everyone.
Now so let’s check the full list of food to reduce anxiety.
Fatty fish
Fatty fish such as salmon, mackerel, sardines, trout, and herring are very high in omega-3s. Omega-3 is a fatty acid that has a strong connection with cognitive function as well as mental health.
However, research suggests that if a person eats too much of another fatty acid called omega-6 but does not take enough omega-3, it increases the risk of anxiety.
Omega-3-high food contains alpha-linolenic acid which provides 2 essential fatty acids. Eicosapentaenoic acid and docosahexaenoic acid.
EPA and DHA regulate neurotransmitters and help in healthy brain function by reducing inflammation.
A small study on 24 people with substance abuse problems found that EPA and DHA supplements can reduce anxiety.
Therefore at least 2 servings of fatty fish should be eaten in a week.
Turmeric
Turmeric is commonly used in making Indian and Southeast Asian dishes. The active ingredient of turmeric is called curcumin.
Curcumin can help reduce anxiety by reducing inflammation and oxidative stress, which often causes mood disorders in people. Such as anxiety and depression.
According to a study conducted in 2015, curcumin may reduce anxiety in obese people.
According to another study, the increase in curcumin in the diet also increased DHA and reduced anxiety. Therefore, adding turmeric to the diet can help reduce anxiety.
Yogurt
Yogurt contains healthy bacteria, Lactobacillus, and Bifidobacteria. There is a lot of evidence that bacteria and fermented products have positive effects on brain health.
According to one review, yogurt and other dairy products can cause anti-inflammatory effects in the body.
Some research also suggests that they may be partly responsible for anxiety, stress, and depression.
A 2015 study found that fermented foods reduce social anxiety and induce pleasure in some youngsters.
Green tea
Green tea contains an amino acid called theanine, which overcomes its effects on mood disorders.
Theanine has anti-anxiety and calming effects that can increase the production of serotonin and dopamine.
According to a 2017 review, 200 mg of thein had improved peace in the human trial while reducing depression.
It is easy to include green tea in a day-long diet. Therefore, the consumption of 2-3 teas of green tea a day can reduce anxiety.
Eggs
Egg yolk is a very good source of vitamin D and protein. It also contains a lot of essential amino acids that are necessary for the development of the body in various ways.
Eggs also contain tryptophan, an amino acid that helps to make serotonin. Serotonin is a chemical neurotransmitter that regulates mood, sleep, memory, and behavior. Serotonin improves brain function and also reduces anxiety.
Conclusion: Apart from this, pumpkin seeds, dark chocolate, nuts, chia seeds, protein food, etc. can also be consumed to reduce anxiety.
But before consuming them, do consult a doctor so that he can advise you according to your situation.
Avacado
Vitamin B6 helps the body to make many neurotransmitters, including serotonin, which affects mood. B vitamins, including thiamine. Riboflavin, and niacin, have positive effects on the nervous system.
Lack of these vitamins is associated with increased anxiety in some people. According to experts, avocados are rich in stress-relieving B vitamins and heart-healthy fats that can help reduce anxiety.
Treatment Of Anxiety
This problem can be overcome. But the severity of this problem should not be underestimated.
If you or someone you know is suffering from any of these symptoms, then it is best to seek the help of a professional doctor for advice and treatment.
Engagement can be treated very easily with the use of drugs, counseling, or a combination of both.
What causes anxiety?
Food to reduce anxiety: Nowadays a large part of the young population of metros is struggling with this psychological problem.
The busyness of people in the modern lifestyle has increased so much that they are always in a hurry and the pressure of work on them is also very high.
For this reason, irritability and resentment are increasing in them. Also in modern society, every person is single.
No one has the time to listen to others. Therefore, the spirit of sharing is dying out among the people.
Urban society has become so individualistic and autistic that as of now, there is no support system of relatives or near-neighbors.
Due to constant stress, loneliness, and living in sadness, people are falling prey to anxiety disorder.
According to studies, insomnia is caused by severe or prolonged stress. This creates an imbalance between the hormones released from the brain, which can cause anxiety disorder.
Heredity is also the main reason.
How can I reduce anxiety fast?
Make practical goals by assessing your abilities. Set the priority of tasks. Avoid doing multiple tasks at once.
If you ever have anxiety about something, make a habit of facing it. Never try to avoid him, because the more the person tries to avoid such a mood, the faster the problem increases.
Try to solve such problems by dividing them into small pieces. It is not possible to solve them in a single day. So try with patience (food to reduce anxiety)
Maintaining the Angle Diary regularly will also prove beneficial. Before going to bed every night, write in your diary in detail what worries or fears have troubled you the most throughout the day and what has been done on your part to overcome it.
Try to convince the man logically that this apprehension is unfounded. Food to reduce anxiety
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