It is quite normal to feel anxious or nervous, time and again, when you are faced with a difficulty or a stressful event. In fact, in its healthy form, anxiety can help you perform at your peak levels for solving and overcoming your problems. However, constant panic attacks and emotional distress, without any explicable reason, certainly need attention, since they can interfere with your daily activities that can contribute to many mental and physical health problems.
According to the Anxiety Disorders Association of America, women are twice as likely to suffer from anxiety as men. Yet, this disorder remains under diagnosed and a very small percentage of women get adequate help for its treatment. This has led to the exploration of home remedies to cure anxiety disorders that are free of any side effects associated with anti-anxiety medications available in the market, allowing patients to cope with the day-to-day stress, just by altering their diets.
Tips To Cure Anxiety
Several studies have shown that a diet rich in sugar, saturated fats, processed foods and caffeine can have a strong biological impact on our anxiety levels that can disrupt the proper functioning of our brain, leading to a number of debilitating psychiatric disorders. Here is a list of natural remedies that can make you feel less lethargic, more energetic thereby, helping you reduce the rate of incidence of anxiety and panic attacks.
Foods Rich In Gamma-Aamino Butyric Acid (GABA)
GABA is a primary inhibitory neurotransmitter of the brain that inhibits constant firing or excitability of the neurons thereby, helping the brain waves operate in harmony. It is known to relax and stabilize the brain by reducing restlessness, nervousness, stress, irritability, insomnia and mood swings associated with anxiety.
GABA essentially induces the production of alpha waves in the brain that promote alertness and lowers the levels of beta waves that are responsible for hyperactivity and nervousness. Even though, GABA cannot be produced naturally in the body, glutamate which forms glutamine in the body can serve as a precursor for the synthesis of GABA in the brain. Dietary sources rich in GABA include almonds, walnuts, whole wheat, oats, rice bran, potato, spinach, banana, orange, soybeans, broccoli, lentils, etc.
Foods Rich In Omega 3-Fatty Acids
The brain is made up of 60 % fat and hence, adding unsaturated fats like omega 3’s, naturally found in foods like fish, walnuts, flax seeds, etc., and avoiding saturated and trans fats found in red meats and fried foods can help alleviate the symptoms associated with anxiety.
Walnuts are also rich in vitamin B-6 that increases the production of dopamine, serotonin and nor epinephrine, the neurotransmitters known to boost your energy levels and relax your mind thus, aiding in the management of mental stress.
Foods Rich In Amino Acids
L –tryptophan, an amino acid that serves as a precursor for serotonin, acts as a natural relaxant by correcting sleep disorders associated with anxiety and fear. Serotonin is a mood regulating neurotransmitter, found to be deficient in people suffering from anxiety and mood disorders. Foods rich in tryptophan include skim milk, lentil soup, raw sunflower seeds, soybeans, low-fat dairy products, bananas, oats, peanuts, turkey, etc.
Foods Rich In Magnesium
Magnesium helps to relax muscles and aids in dilating the blood vessels that in turn leads to an improved blood circulation to the brain. Mostly found in foods like spinach, avocados, chocolate, pumpkin seeds, barley, etc, magnesium has proven to be very beneficial during anxiety and panic attacks.
Foods Rich In Selenium
Selenium is a trace mineral, which is found most abundantly in brazil nuts, tuna, swordfish, oysters and sunflower seeds. Studies have shown an association between low levels of selenium and an increased incidence of anxiety, depression, mood swings and fatigue. By its ability to regulate mood disorders, it has been found to be most useful in preventing anxiety during pregnancy, post partum anxiety and anxiety associated with alcohol abuse.
Packed with natural phyto-nutrients, peaches are considered as natural sedatives, known for promoting tranquility of the mind. Besides, peaches being sweet can act as a healthy alternative to sugary foods for reducing stress and anxiety.
Enriched with mood enhancers like vitamin B12, zinc and iron, almonds help in maintaining high energy levels and relaxes your mind thereby, preventing the onset of panic attacks associated with anxiety. Vitamin B12 acts in concert with other vitamins in promoting the synthesis of neurotransmitters that induce calmness and emotional well-being. Also, it prevents fatigue, due to its high iron content that improves blood circulation and provides you with enough energy needed to exercise, which is the most efficient way found so far, for combating depression and anxiety.
Besides being rich in powerful anti-oxidants, green tea also serves as a very good source of L-theanine, an amino acid known for its unique anxiety reducing and mood enhancing properties. It promotes relaxation and boosts the production of GABA that helps in reducing stress and anxiety. It also improves memory, focus and mental alertness, without causing drowsiness thus, acting as a good replacement for caffeinated drinks.
Rich in nutrient, blueberries not only lift your mood but also aid in restoring and repairing brain damage. Considered as a super food, it is being studied by the scientific community for its plausible role in combating Alzheimer’s disease. Hence, consumption of blueberries by adding them to your breakfast cereals, muffins, pies, yogurts or eaten plainly can reduce anxiety thus, allowing you to feel better.
Supported by many clinical trials, dark chocolate (rich in cocoa) has been termed as the new anti-anxiety drug. An ounce and a half of dark chocolate a day, for two weeks has been found to cure emotional stress by drastically reducing the levels of stress hormones. It is also enriched with magnesium that is known for reducing sluggishness and mood swings. However, one should avoid extensively processed, sugar and fat laden chocolates.
Despite incorporating the above mentioned remedies in your diet, if you continue to experience panic attacks for a month or two, you should consider switching to the traditional treatments for anxiety like anti-anxiety medications, psychotherapy, cognitive-behavioral therapy, etc.
Caution: Please use Home Remedies after Proper Research and Guidance. You accept that you are following any advice at your own risk and will properly research or consult healthcare professional.