Nervous? Worrying too much? Difficulty breathing? Feeling weak?
You might be suffering from anxiety!
While there are millions of people in the U.S. alone who suffer from anxiety, this cannot go ignored. People who suffer from anxiety have higher chances to be hospitalized for psychiatric disorders. Additionally, a big number of people who suffer from anxiety are also diagnosed with depression.
Mental Illness: Underrated and Life-threatening
We can’t deny the fact there are people who fake mental illness to get attention. We owe this to social media hype. Though it is hard to tell apart fake mental illness to real one, it is a matter that should not be taken lightly.
Majority of the people who committed suicide are diagnosed with mental illness. Therefore, if you are suffering from anxiety, do not leave it untreated. While there are a number of medications that doctors may prescribe, it may bring different side effects. Moreover, long-term use may lead to various health conditions. Besides, taking medications must be accompanied by lifestyle changes.
Healthy Diet: A Natural Remedy to Reduce Anxiety
The good thing is, there is a long list of natural ways to treat and reduce anxiety: therapy, exercise and meditation, sleep and others. However, we want to put a highlight on maintaining a healthy diet to reduce anxiety. Maintaining a healthy balanced diet has proven to provide many health benefits to our mind and body. A study found that modifying your diet may help reduce anxiety. So, here we laid out some of the best foods you can add to your diet to reap the benefits of nutrients that may help reduce anxiety symptoms.
The smell itself is already calming! Chamomile has proven to contribute greatly to mental health. A study found that long-term chamomile consumption helped reduce anxiety. Chamomile is rich in antioxidants that reduce inflammation, thereby reducing the risk of anxiety symptoms. Another study found that chamomile has antidepressant activity among people who suffer from anxiety and depression. Additionally, chamomile contains flavonoids which protects our body from toxins and stressors. So, start your day with a cup of chamomile tea or spend a quiet afternoon sniffing the soothing aroma of chamomile.
Salmon is a rich source of Omega-3 which is a fatty acid that is beneficial to our brain. These fatty acids can help reduce inflammation and prevent the development of mental disorders like anxiety. They also help regulate dopamine and serotonin which are responsible for regulating our mood, body temperature and appetite. Additionally, salmon also contains Vitamin D which is good for the function of our brain. A study involving men reported that there was less anxiety among men who consumed Atlantic salmon three times a week than those who did not. Other rich source of fatty acids include sardines, trout, mackerel and herring. Try baking your salmon instead of frying as it retains most of its Vitamins D. Use olive oil for a healthier choice. Don’t forget to add a pinch of salt and pepper for flavor! Nom nom!
3. Dark Chocolate
Dark chocolate contains flavonoids which is essential for better brain function and blood flow. Additionally, a 2014 study found that cocoa polyphenols which are found in dark chocolate were effective in reducing stress among female medical students. Dark chocolate is also a rich source of magnesium which may help reduce depression. Tryptophan is another content found in dark chocolate which helps enhance our mood. However, do not consume too much dark chocolate as it has added sugar and fat. Choose dark chocolates which have 70% cocoa. Watch out for some chocolates with high caffeine content as it may trigger anxiety. Indulge!
Yogurt brings so many benefits to our body. It contains probiotics which are healthy bacteria that are good for our digestive system and heart. Not only that, probiotics that are found in foods like yogurt improves our mental health. They help in preventing free radicals and neurotoxins which may damage our brain cells and thereby cause anxiety. A study proved that daily intake of probiotic yogurt may help in coping stress. It is best to choose low-fat and plain yogurt with no added flavor. So, switch to a healthier choice! Ice cream is so yesterday anyway!
Turmeric is a famous spice in the Indian cuisine. It is rich in ingredient called curcumin. Curcumin has a natural polyphenolic compound which offers many health benefits such as boosting digestion, prevention from cardiovascular disease, diabetes and cancer. This same compound acts as antioxidants which counteracts free radicals that damages our cells. It also acts as anti-inflammatory and helps prevent the development of chronic diseases. A study proved the effectiveness of curcumin in reducing the frequency of anxiety symptoms among obese individuals. If you are not so familiar with turmeric, worry not as there plenty of ways to add it to your diet. You can make a tea out it, blend it to your smoothie, add it to your chicken soup or sautéed vegetables. Voila! Have a scrumptious meal!
All in all, maintaining a healthy balanced diet is beneficial not only to our mental health, but to our whole wellbeing. If you notice early signs of mental illness, do not hesitate to seek the help of a professional to prevent possible serious health issues.