It’s not far from mind that certain foodstuff are able to alleviate anxiety and mental distress. Fortunately, recent studies indicate that such presumption is true.
We have presented a list of anti-anxiety and mood lifting foods and drinks that you can add to your diet.
Despite the intimidating name, this adaptogen (basically extracts of ashwagandha shrub roots) is beneficial for physical and mental health. Researches indicate that these herbal extracts are rich with antioxidant and anti-flammatory properties, also capable of preventing cancer and immunity deficiencies. We have included this item in our list regarding all the positive impacts it can have for your overall health.
According to a recent study, ashwagandha extract has been proven to alleviate stress and anxiety if taken on a daily basis. A number of studies concentrating on this natural product have mentioned all the positive effects it has on human body through regulation of stress hormones (including cortisol and c-reactive protein, both participating in inflammation).
Rhodiola is another adaptogen able to reduce anxiety. A small-scale field study has shown that taking Rhodiola for 10 weeks appears to reduce generalized anxiety disorder (GAD). Several other studies have admitted Rhodiola easing burnout and general stress.
There’s a wide range of fermented goods you can choose from according to your own preference; from plain yogurt, kefir and miso to kombucha, kimchi, sauerkraut, etc. All these foods contain probiotics and as you might already know, they’re beneficial for digestive system and intestines.
You might be asking yourself, why are probiotics included on this list of anti-anxiety foods. In fact, a 2019-published study taking 34 clinical trials into account has indicated that probiotics might actually have a minimal effect on anxiety reduction. The mentioned study, along with several similar ones have shown that foods with high probiotic content might actually be helpful with anxiety, as well as digestion issues.
Probiotics are very unlikely to leave adverse effects, thus you can add probiotic-rich foods to your diet without having to worry about the outcome because it will help you maintain physical and mental wellbeing.
Fruits and Vegetables
Numerous studies indicate that including fruits and veggies are beneficial for us humans, particularly for the brain. Natural ingredients help with most perception aspects, from fending off cognitive decline to bolstering memory and even sharpening some cognitive skills. Researches and previous studies show that eating at least two portions of fruits and vegetables on a daily basis will improve general health and mental status of adults within two weeks. According to authors, extra vitamin C or carotenoid content of foodstuff (regarding measurements of both) are not only beneficial for physical health, but can also positively impact mental health and overall wellbeing.
Beneficial fats keep you physically and mentally healthy. According to researches, healthy fats (unlike saturated or trans fats) can also help alleviate your anxiety.
A recent 2020 study has indicated that people suffering from anxiety consume more saturated fats compared to people without anxiety. Furthermore, consumption of more saturated fatty acids increases the risk of anxiety symptoms. Another literature published earlier on 2020 has admitted that eating more saturated increases the risk of undergoing higher levels of stress.
Both mentioned studies agree that unsaturated fats, polyunsaturated fats in particular (such as omega-3s) protect human mental status and reduce the risk of anxiety. Next time you’re going to choose a fat-containing product, go for natural resources such as avocado, olives, seeds, seafood and other nature-based and unrefined fat.
A 2017 research published in Phytomedicine journal has proven that drinking green tea regularly may play a part alleviating anxiety. Authors have indicated that the combination of L-theanine (a natural substance found in tea leaves) and caffeine are responsible for beneficial effects of green tea. It has also been observed that including L-theanine in placebo pills is not as effective as drinking the brewed tea itself.
So, based on the current research, brew yourself a cup of regular green tea, not decaf, if you’re seeking the anxiety-quelling benefits.
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