Foods That Help To Reduce Stress & Stop Anxiety Attacks! -

Anxiety Disorders, Foods That Help To Reduce Stress And Stop Anxiety Attacks!

What is Anxiety?

Anxiety is the body’s natural response to danger, an automatic alarm that goes off when you feel threatened, under pressure, or is facing a stressful situation. In moderation, anxiety isn’t always a bad thing. In fact, anxiety can help you stay alert and focused, spur you to action, and motivate you to solve problems. reduce stress

But when anxiety is constant or overwhelming, when it interferes with your relationships and activities, it stops being functional, that’s when you’ve crossed the line from normal, productive anxiety into the territory of anxiety disorders.

Stress is

A feeling that’s created when we react to particular events. It’s the body’s way of rising to a challenge and preparing to meet a tough situation with focus, strength, stamina, and heightened alertness.

There are at least three different types of stress:

Routine stress related to the pressures of work, family, and other daily responsibilities.
Stress brought about by a sudden negative change, such as losing a job, divorce, or illness.
Traumatic stress, which happens when you are in danger of being seriously hurt or killed.
Examples include a major accident, war, assault, or natural disaster. This type of stress can cause post-traumatic stress disorder (PTSD).

The Importance of Diet And Foods To Reduce Stress and Stop Anxiety Attacks:

Many people fail to realize how important a role proper nutrition plays in the reduction of stress and anxiety. Anyone looking to reduce stress and anxiety in their life would be well advised to be watchful of the foods they consume.

The old adage “You are what you eat”. You have heard this expression your whole life and it is never more true than for those with a chronic health condition like anxiety disorder. Medical science has proven that depression can be brought on by an improper diet. Because depression can be an underlying factor in anxiety disorder, it is likely that a bad diet can also worsen anxiety attacks. The main culprits of a poor diet are foods that are full of sugar, fat, and other non-nutritious substances.

If you suffer from anxiety and panic disorder (and even if you don’t) it will make a world of difference in mood and energy levels for you to studiously avoid the kind of foods that contain these substances.

Unfortunately,

in today’s world, fat and sugar, and other unhealthy things are found in more and more of the foods we consume. This doesn’t mean that a person can’t eat a healthy diet, it just requires more diligence and a close examination of the ingredients in any given food.

An important part of any healthy diet for anxiety and panic are vitamins, especially the B vitamins. These play an important part in keeping brain chemicals in balance and B-12, also known as folic acid, specifically works directly with the brain in hormone production.

Consequently,

any deficiency in vitamin intake can have profound effects on mental health and anxiety disorder. These vitamins can be taken in supplement form or by eating certain fruits and vegetables such as broccoli, cabbage, bananas, and oranges. These foods are also rich in zinc and potassium, important ingredients for the brain’s electrical connections.

We have all heard the buzz lately regarding carbohydrates and weight loss.

It is true that simple carbs like bread, cake, and candy are lacking in nutrients and are considered “empty calories”. This doesn’t mean you never eat carbohydrates, it simply means to be aware and limit your intake of foods that are mainly carbohydrates. Not only can they disrupt vital brain function but they also break down into sugars in the body, leading to weight gain.

As a substitute for carb-rich foods that you cut out,

start eating more protein, fruits, and vegetables. Protein doesn’t need to come from costly sources like fish and beef, it can also be found in whole grains, nuts, and beans. Not only are these rich in protein but they are also good sources of fiber.

Also, drink plenty of water each day by replacing sodas and other high sugar content drinks with just plain water. Since the human body is 95% water, hydration is a key factor in almost all of the body’s functions. The old adage about “8-10 glasses a day” is a great guideline for keeping your body cleansed and watered.

Let’s Examine, 13 Foods That Reduce Stress and Help Stop Anxiety Attacks:

There are basically two forms of anxiety diets. One gives you anxiety (I.E. anxiety contributing diet), and the other helps keep it under control by tending to vitamin and mineral deficiencies, and by using foods that help with stress (I.E. an anxiety preventative/curing diet). This article focuses on what you should and shouldn’t be eating if you have an anxiety problem.

What to Eat:

1. Fish, Salmon, Tuna, Mackerel, and Sardines:

Benefits:

Contain Omega-3 fatty acids that protect the heart from heart diseases precipitated by stress.
Omega-3 fatty acids also appear to inhibit the release of the stress hormone cortisol.

2. Blueberries:

Benefits:

In addition to being a superfood, blueberries are a rich source of vitamin C which is known to be effective in reducing stress levels.
Blueberries contain a high amount of fiber which helps regulate blood sugar levels.
Research has shown that blood sugar fluctuations are a major contributor to stress.

3. Oats:

Benefits:

Oats are one of the top foods that reduce stress.
They are a great source of magnesium, thiamine, and fiber.
This trio works together to relieve stress and help stop anxiety attacks.

4. Sweet Potatoes:

Benefits:

A person under stress craves sugar and carbohydrates.
Sweet potatoes are a healthy substitute and can help to satisfy that craving.
And the fiber they contain helps your body process the carbs in a slow, steady manner.

5. Dried Apricots:

Benefits:

Rich in magnesium, dried apricots are a great stress-buster.
Apricots are high in vitamin C and fiber.
Additionally, magnesium is a natural muscle relaxant and helps reduce heart palpitations as well.

6. Broccoli:

Benefits:

Chock-full of B vitamins which are known to relieve stress.
broccoli also contains folic acid which reduces stress, anxiety, panic attacks, and depression.
One cup of cooked broccoli contains twice as much vitamin C which helps control blood pressure and cortisol levels, as a medium orange.
Vitamin C also strengthens the immune system, which can be weakened by stress.
Mix some broccoli into a morning omelet, or dip it into hummus for an afternoon snack.

7. Almonds:

Benefits:

Almonds contain vitamins B2 ( riboflavin ) and E, magnesium, and zinc – all great stress reducers.
One serving of this nut contains 20 percent of your daily recommended value  of magnesium.
a mineral helps manage cortisol levels.
Studies have shown that magnesium has a calming effect on the nervous system and may promote better sleep as well.
Keep a stash of almonds close by (a 1-ounce serving is the size of a shot glass).

8. Beans:

Benefits:

(including beans, tofu, soya milk & yogurt, soy sauce, Tamari, and Miso) are the richest food sources of phytoestrogens (and of course soy protein).
Black beans and kidney beans are excellent vegetable sources of thiamine, which is helpful in overcoming the short-lived depression that often accompanies high levels of stress.

9. Low Fat or Skim Milk:

Benefits:

Milk contains the amino acid tryptophan – known to have a calming effect.
Milk is also a good source of calcium and B vitamins which protect nerve health.
Another benefit is a protein that helps stabilize blood sugar.

10. Yogurt:

Benefits:

Neutralizes the acidity of peptic ulcers which is aggravated by stress.
Additionally, yogurt contains calcium which is essential for proper nerve impulses.
Add blueberries for double stress protection.

11. Tomatoes:

Benefits:

Tomatoes are a rich source of Vitamin A which is important to a healthy immune system.
A dysfunctional immune system can result in impaired nerve function.
The lycopene in tomatoes prevents serum lipid oxidation, thus exerting a protective effect against cardiovascular diseases.
Regular consumption has been proven to decrease the levels of LDL cholesterol and triglycerides in the blood.
These lipids are the key culprits in cardiovascular diseases and lead to the deposition of fats in the blood vessels.

12. Cayenne Pepper:

Benefits:

Pepper contains capsicum, which helps to maintain a healthy heart and ease the anxiety that is often the result of prolonged stress.
Don’t worry about taking it straight – sprinkle it in soups, stews, or on meats before broiling.

13. Chocolate:

Benefits:

Admit it…you’re glad this one made the list! Chocolate is the ultimate comfort food. Enough said!

Adding these foods to your diet can make a significant difference not only in the way you feel but in the way you handle stressful episodes. As an added benefit, the aforementioned foods can be a great help in restoring sleep quality which, in turn, can help stop anxiety attacks.

What To Avoid:

I. Caffeine:

Caffeine stimulates the adrenal glands. Highly stimulated adrenals lead to heightened alertness but will translate into a nervous jumpiness in many people. In fact, coffee, which contains modest amounts of caffeine, can lead to panic attacks in some people. If you’re a big coffee drinker, consider switching to tea, as it contains far less caffeine, and is still considered to heighten alertness.

II. Sugar:

Too much sugar can lead to short-term boosts of energy, followed by a massive crash. This can lead to irritability and anxiety. It should be consumed in moderation.

III. Alcohol:

Firstly, alcohol stimulates the dopamine system in the body and crashes once the hangover passes. Dopamine levels drop after consumption, which can lead to an empty, anxious feeling. Alcohol also contains sugar, which as previously stated, is not good for anxiety sufferers.

IV. Spicy Foods:

Spicy foods have salicylates, most spices have this, and it can help stimulate your metabolism, but it can also make you feel much edgier, you should try to avoid these types of foods at all costs!

Vitamins And Minerals:

Some minerals are important to keep your body and mind free from anxiety. Different minerals work together at the same time to produce an optimum result to prevent anxiety. We will touch on some of the few most important minerals that can help you prevent anxiety.

I. Magnesium And Calcium:

Calcium is a natural tranquilizer and magnesium will help to reduce muscle spasms, tension, and anxiety. If you do not have enough calcium in your body, you can experience a fast heartbeat, muscle cramps, nervousness, delusion, hyperactivity, and insomnia.

Without enough magnesium, you will feel weak and nervous. Your heartbeat will also be very fast and will be easily irritated. You will not be able to sleep well at night. If you find yourself suffering from an anxiety attack, take a daily dose of 1000mg of magnesium and 2000mg of calcium. They will help greatly in controlling your anxiety level down. reduce stress reduce stress

Foods sources:

Some of the good sources of calcium in foods are sardines, almonds, turnip green, watercress, figs, cabbage, mustard green, and broccoli.
Some of the foods that are rich in magnesium are green vegetables, apples, grapefruits, fish, avocados, figs, garlic, nuts, soybeans, soybean products, whole-grain bread, peaches, and nuts.

II. Phosphorus:

Calcium, Phosphorus, and magnesium need to have a proper balance or your body will suffer if it is excessive or lacks either one minerals.
Phosphorus deficiencies are very rare.
Lack of phosphorus will lead to respiratory problems, trembling, anxiety, and fatigue.

III. Potassium:

A healthy nervous system will also need potassium. reduce stress reduce stress

Potassium will make your heart feel calm and it also relieves sore muscles.
During anxiety or panic attacks, your adrenal glands are working overtime. Potassium is needed to make sure that your adrenal glands are working properly.
If you do not have sufficient potassium, you can suffer from tiredness, random heartbeats, nervousness, insomnia, and might even have distress in your respiratory systems.
You can take in extra potassium by eating foods that are rich in potassium. Fish, vegetables, cereals, and fruits are some of the best sources of potassium.

IV. Zinc:

Another important mineral that can reduce your anxiety is zinc. The right amount of zinc will calm down your central nervous system.
You can get most of the zinc through food but if you need a zinc supplement it is important not to exceed 100mg daily as overdosage will have adverse effects.
You can get zinc from foods like egg yolks, whole-grain bread, seafood, fish, pumpkin seeds cereals, sunflower seeds, and mushrooms.

Summing Up:

Shop at natural food stores as often as your budget allows. Make sure your diet consists of a wide variety of foods, but be sure it includes lots of fresh vegetables (especially spinach, avocados, carrots, and beets), garlic, wheat germ, brewers yeast, and fish. Omega 3 from fish and Vitamin B from fresh vegetables are proven to have a naturally calming effect on the body. Herbal supplements of St. Drink chamomile tea several times a day to relax frayed nerves.

If you find this article useful, don’t forget to share it with your friends and family, as you might help someone in need. Thanks. XXXX

Disclaimer: “Nothing in this article makes any claim to offer cures or treatment of any disease or illness. If you are sick please consult with your doctor.”