Nuts like almonds and herbs like chamomile have been shown to improve brain function and may reduce anxiety. 7.3% of people worldwide suffer from anxiety, making it one of the most common mental health disorders.
Anxiety disorders are a broad category of mental health issues defined by excessive and unwarranted worry, fear, and apprehension that can hurt the everyday living. Medication is a mainstay of therapy in many circumstances. However, several methods available, such as physical activity and breathing exercises, can aid in alleviating anxiety.
Salmon
Succeeding in managing your anxiety may be as simple as eating some salmon. Nutrients, including vitamin D and omega-3 fatty acids, eicosapentaenoic acid or docosahexaenoic acid, support healthy brain function. These nutrients may mediate dopamine and serotonin's relaxing and soothing effects.
Eating more foods high in EPA and DHA has been linked to reduced anxiety. Anxiety sufferers may benefit from these fatty acids because of their potential to decrease inflammation and protect brain cells from malfunction. In addition, this may help your brain adjust to new situations, making it easier to deal with the stresses that often bring on anxiety.
Anti-anxiety and anti-depressant properties of vitamin D have also been investigated. Vitamin D supplementation has been linked to decreased risks of adverse mood disorders, according to a 2020 meta-analysis.
Chamomile
There is some evidence that the plant chamomile might aid with anxiety. Its antioxidant and anti-inflammatory characteristics may help alleviate the swelling that comes with stress. It is thought that chamomile aids in mood regulation by influencing neurotransmitters, including serotonin, dopamine, and gamma-aminobutyric acid.
However, the exact processes could be more transparent. It may also have a role in controlling the stress response's hypothalamic-pituitary-adrenocortical (HPA) axis.
It has been the focus of some research on whether or not chamomile extract can help with anxiety. In a randomized, controlled study lasting 38 weeks, participants who took 1,500 milligrams of chamomile extract daily had considerably fewer GAD symptoms than those who did not.
Turmeric
The chemical curcumin, found in the spice turmeric, has been investigated for its potential to improve brain function and protect against anxiety disorders. Curcumin, a spice with powerful antioxidant and anti-inflammatory effects, may protect brain cells from oxidative stress and chronic inflammation.
As a bonus, animal studies have shown that curcumin may improve the conversion of alpha-linolenic acid (ALA), an omega-3 present in plants, to DHA, increasing DHA levels in the brain.
Daily treatment with nano-curcumin, a smaller, more bioavailable version of curcumin, for eight weeks, resulted in considerably decreased anxiety levels compared to a placebo in a double-blind, randomized investigation including 80 persons with diabetes.
Dark Chocolate
A little bit of dark chocolate now and again could help with the stress, too. Antioxidants called flavonols may be found in dark chocolate's plant-based ingredients, including epicatechin and catechin. Flavonols in dark chocolate have been linked to improved brain function and neuroprotective properties.
Particularly, flavonols may improve cell-signalling pathways and cerebral blood flow. You may be better able to handle stressful conditions that usually might bring anxiety or another mood illness due to these effects.
Those who suffer from mood problems may find solace in the flavour of dark chocolate, which has been linked to its beneficial effects on the brain. Dark chocolate eaters in cross-sectional research reported fewer depressive symptoms than those who sometimes ate dark chocolate.
Yogurt
The probiotics (good bacteria) included in some varieties of yoghurt might boost overall health, including mental wellness. Probiotics aid the complex connection connecting the digestive tract and the brain, known as the gut-brain axis, which is still a relatively new study area.
In particular, studies have shown a correlation between good gut flora and positive mental health. Yoghurt and other probiotic foods may also benefit mental health and brain function by decreasing inflammation and promoting the synthesis of mood-enhancing neurotransmitters like serotonin.
Studies have shown that postmenopausal women can benefit from eating probiotic yoghurt daily. While investigating the link between yoghurt and anxiety has shown promise, further human studies are needed to draw firm conclusions.
Green Tea
L-theanine, an amino acid found in green tea, has shown promise in studies of its potential benefits on brain health and anxiety. In randomised, double-blind research, those who ingested a beverage containing L-theanine showed substantial reductions in both perceived stress and cortisol, a stress hormone associated with anxiety.
L-propensity theanine to inhibit nerves from becoming overexcited may be responsible for these effects. GABA, dopamine, and serotonin are neurotransmitters demonstrated to have anti-anxiety properties; L-theanine may boost their levels.
The antioxidant epigallocatechin gallate (EGCG) in green tea has been hypothesized to be beneficial to brain function. In addition to raising GABA levels, it may help alleviate specific symptoms.
