Foods to Avoid
processed foods, fried foods, sugar, artificial sweeteners, high glycemic carbs, unrefined sugars, and alcoholic beverages.
Other foods depend on how much you understand and are aware of your mood:
If you have panic attacks, you may want to avoid coffee, because coffee can increase your heart rate and trigger an attack. But if you have more general anxiety, coffee may actually be beneficial. Many find that caffeine (in low quantities), can reduce stress and improve mood.
Foods that Cure
rich in magnesium (magnesium deficiency may lead to anxiety) and contains nutrients that have been stripped out of modern day diets. Whole grain contains tryptophan, which becomes serotonin – a calming neurotransmitter.
has many of the same benefits as whole grains. Rich in nutrients – has a high magnesium content. Kelp and other seaweed are high in tryptophan. Seaweed is a good alternative to whole grains for those that are gluten sensitive.
a superfood that's rich in vitamins and phytonutrients (plant nutrients), with a variety of antioxidants that are extremely beneficial for relieving stress and having a calming effect.
the newest super food and rich in phytonutrients like the blueberry, and the antioxidant levels are off the charts.
an underrated food. They contain zinc, a key nutrient for maintaining a balanced mood – and have both iron and healthy fats. Low iron levels have been known to cause brain fatigue, which can contribute to both anxiety and a lack of energy.
pure dark chocolate without the added sugars or milks. Great for those living with anxiety and stress. Reduces cortisol – the stress hormone that causes anxiety symptoms. There are also compounds inside dark chocolate that improve mood.
the powder can be added to several foods and beverages. It's believed to have more phytonutrients than nearly every type of fruit and vegetable, including magnesium and iron – two important nutrients for controlling anxiety. It also is often used for healthy stamina and energy.
Other Useful Things to Keep in Mind
Focus on Getting Quality Sleep- 7-8 uninterrupted hours
Spend Time Outdoors- for the fresh air, the sunshine (boost of vitamin D) Make a goal of 5-15 minutes everyday.
Exercise- moderate exercises like stretches or taking leisurely walks, helps to increase circulation, feel-good brain
chemicals, improves quality of sleep and more.
Have your vitamin D levels checked- low levels can be a significant contributor.
Obtain sources of omega-3 fatty acids- oily fish, nuts, seeds, or a high-quality supplement.
Herbs- St. John's Wort, sage and oregano can help with the connection between diet and depression.