Anxiety attacks can disrupt your life, but there are effective strategies to minimise their impact. In this article, we explore scientifically supported tips for reducing anxiety attacks. By optimising nutrition, avoiding trigger foods, incorporating essential supplements, and nurturing gut health, you can regain control and find inner peace. Take charge of your well-being and overcome anxiety for a more fulfilling life.
Scientifically proven tips – Anxiety attacks can be minimised by:
- Avoiding sugar, coffee, refined carbohydrates, and alcohol.
- The use of B1 B3 B6 supplement – B groups will help to reduce lactic acid. Lactic acid that builds up can cause anxiety attacks.
- 400mg of Magnesium Daily.
Tryptophan-rich Foods for Anxiety Relief and Brain Health
People with anxiety might benefit from starting the day with rich sources of tryptophan, such as eggs, turkey, tofu, legumes, salmon, nuts, seeds, cheese, and milk. These foods also help promote satiety and regulate blood glucose levels. Including at least three servings of oily fish (salmon, sardines, tuna, trout, mackerel) a week will help to meet the recommended daily intake of 500mg of long-chain omega-3 fatty acid that is so vital for brain health.
The Importance of Regular Nutritious Meals for Mood Stability
Eating small nutritious meals frequently throughout the day at regular times may help stabilise the mood by assisting with nausea or loss of appetite and keep blood glucose levels stable. Irregular mealtimes may trigger binge-eating and result in excess body weight, which is a key risk factor for developing chronic disease, including mental health issues.
Managing Anxiety with Low Glycaemic Index Carbohydrates
Choosing low glycaemic index (GI) carbohydrates at each meal will help to fuel daily activities and keep blood glucose levels stable. Sugary processed foods and drinks are high GI foods. They are quickly absorbed, especially if eaten on an empty stomach, creating glucose spikes and dips that may contribute to symptoms of anxiety.
Hydration, Caffeine, and Alcohol: Impact on Anxiety Symptoms
Sipping water throughout the day will protect against dehydration, dry mouth, and constipation. Even mild dehydration can cause irritability and restlessness. Care needs to be taken with caffeine and alcohol intake. Tea contains antioxidants but also contains caffeine, which is a stimulant. Other common caffeine-containing drinks include coffee, cola, and energy drinks. Ingesting more than 500mg of caffeine a day is associated with an increased risk of anxiety. Caffeine has a long half-life of 3–7 hours and may contribute to insomnia if consumed in the late afternoon or evening. Alcohol is a depressant. Heavy drinking may contribute to mood dysregulation, interfere with metabolism and medication effectiveness, and disturb quality of sleep.
The Role of Probiotics and Gut Health in Preventing Depression
Probiotics and the microbiome play a fundamental part in depression, probiotics are the new frontier for improving brain health. It appears that what you eat will change the composition and metabolic activity of the gut microbiota, with significant health consequences. A diet rich in fermentable fibres (prebiotics) such as vegetables, fruit and whole grains, and fermented foods (probiotics) such as yoghurt, sauerkraut, kimchi, tempeh, and kefir, is believed to prevent neurotoxicity through anti-inflammatory and antioxidant effects. So gut health is important to stabilise mood and prevent depression.
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