Anxiety is a mental health disorder that can range from mild to debilitating. Everyone experiences anxiety to varying degrees at some point in their lives, at a very basic level. A simple definition of anxiety is a feeling of worry, nervousness, or discomfort about the future or a situation. While anxiety is a mental health condition, it can also manifest physically, making the sufferer have anxiety attacks, panic attacks, insomnia, or break out in a sweat or hives, among other physical reactions.
Treatment of anxiety1 can be done with over-the-counter or prescription medications depending on its severity. Another way to try and control anxiety and its different impacts would be through the food you eat. Research is being conducted constantly to find other ways to deal with it, more so because the world has seen an increase in mental health disorders due to the global pandemic and everything that came with it.
While research is still ongoing to establish other nutrients that help manage anxiety, the ones we’re about to explore have shown positive reactions in anxiety sufferers, helping them better manage the condition. Leafy greens are nutrient-rich, and they are constantly recommended. One shop we are always sure to find fresh fruit and vegetables, especially the greens mentioned above, is Giant Tiger. The Giant Tiger Flyer currently has a fresh Caesar salad mix on offer, together with all the necessary greens, to get you started.
Magnesium
Magnesium is a crucial mineral for the functioning of the human body. It keeps the heart rhythm steady and the blood pressure normal, strengthening our bodies. Its role in the context of anxiety is that it can help keep you calm when faced with an anxiety-inducing situation. Incorporating magnesium-rich foods will help manage anxiety better; foods like leafy greens, nuts, seeds, legumes, whole grains, or even magnesium supplements.
Omega 3 fatty acids
Previously, research had shown that omega-3 fatty acids2 reduce depression, and now they are also being shown to reduce anxiety. Foods rich in omega-3 fatty acids that can be regularly consumed include fish and other seafood, nuts and seeds, fortified foods like yogurt, milk, or eggs, and plant oils like canola, soybean, and flaxseed, among others.
Vitamin B
Vitamin B is a feel-good nutrient, synonymous with spurring the release of dopamine and serotonin in your body (neurotransmitters that give you a good feeling). This vitamin B can lift your mood. Therefore, the consumption of this nutrient is vital for managing anxiety. Vitamin B-rich foods include meat—liver, in particular, avocados, eggs, oats, leafy greens, and eggs.
Probiotics
As odd as it may sound because probiotics are used for gut health, many experts believe that there is a powerful connection between your brain and your gut, called the gut-brain axis (GBA). The general belief is that the microorganisms that live in your gut contribute to your GBA by positively affecting your response to anxiety or stress. Neurotransmitters are produced that, in turn, directly affect your sleep habits, appetite, or mood and also reduce inflammation in your body, which can lead to anxiety or stress. The research on how probiotics can positively impact anxiety is ongoing; thus far, responses have been positive, even though control groups are not large. Probiotic-rich foods3 include yogurt, sauerkraut, tofu, miso, and tempeh, among others.
- Bandelow, Borwin, Sophie Michaelis, and Dirk Wedekind. “Treatment of anxiety disorders.” Dialogues in clinical neuroscience 19.2 (2017): 93-107. ↩︎
- Covington, Maggie B. “Omega-3 fatty acids.” American family physician 70.1 (2004): 133-140. ↩︎
- Tao, Li, et al. “Effect of fermentation with Lactobacillus fermentum FL-0616 on probiotic-rich bean powders.” Journal of Food Science and Technology 60.3 (2023): 1144-1152. ↩︎
Last Updated on by Namrata
