Vegetables: Artichokes, kale, spinach, beets, broccoli. Spices with both antioxidant and anti-anxiety properties include turmeric (containing the active ingredient curcumin) and ginger.
Eating more fruits and vegetables has been linked to lower levels of stress, and those with anxiety and depression have reported improved symptoms after eating a more nutrient-rich diet.
Blueberries
When we're anxious and stressed, our bodies crave vitamin C to help repair and protect our cells, and blueberries are packed full of it. Small but mighty, blueberries are bursting with antioxidants and vitamin C that have been shown to provide anxiety relief.
Broccoli, spinach and asparagus all contain vitamin B, a nutrient important for nerve regeneration and nerve function. Spinach, broccoli and kale also contain a micronutrient called alpha-lipoic acid that prevents nerve damage and improves nerve function.
The best stress-relieving drinks include ginger, chamomile tea, valerian, black tea, coconut water, milk, green tea, coffee, lemon balm tea, water, and vegetable and fruit juice. Aromatherapy is another self-soothing practice shown to have benefits for mental health. You can read more about it here.
Work on repairing your nervous system naturally by using deep breathing techniques. Box breathing, diaphragmatic breathing, and alternate nostril breathing are all awesome ways to invite calm during a state of panic. You can also try meditation or yoga paired with deep breathing, even if you only have 5 or 10 minutes.
Nerves: Bananas are high in B vitamins, which help calm the nervous system. PMS: The vitamin B6 that bananas contain regulates blood glucose levels, which can affect your mood.
Bananas can reduce anxiety because they're natural beta-blockers. This means that when you eat a banana, they prevent adrenaline from binding to beta receptors. This slows nerve impulses to the heart and counteracts the effects of adrenaline to keep a lower heart rate and calmer state of mind.
Carbohydrates are thought to increase the amount of serotonin in your brain, which has a calming effect. Eat foods rich in complex carbohydrates, such as whole grains — for example, oatmeal, quinoa, whole-grain breads and whole-grain cereals.
Foods (and drinks) that are stress- and anxiety-provoking
Caffeine. Sugary drinks and foods. Processed foods, such as chips, cookies, frozen foods and ready-made meals. Foods high in trans fats and excessive saturated fats, such as fried foods, red meat, full-fat dairy, butter and baked goods.
Among the top plant antidepressant foods are watercress, spinach, lettuces, fresh herbs, peppers, pumpkin, cauliflower, lemon and strawberry. Antidepressant animal foods include oysters, clams, mussels, crab, tuna, lobster, salmon, herring and snapper.
Strawberries, raspberries, blueberries and blackberries are loaded with anitoxidants and fiber. Yet it's the high amount of Vitamin C, that makes berries a stress fighting food. Vitamin C assist the body to return blood pressure and cortisol to normal levels after they have peaked.
In addition to reducing feelings of anxiety, yogurt has also been found to reduce inflammation in the body. Some researchers suggest that chronic inflammation may contribute to mental health disorders like anxiety and depression.
And as luck would have it, I got accepted into the class! So next time you've got a performance or are about to take an exam, make sure you're eating TWO bananas about 30 minutes beforehand. Trust me, you won't be disappointed and your anxiety levels will thank you.
Neurotropic B vitamins play crucial roles as coenzymes and beyond in the nervous system. Particularly vitamin B1 (thiamine), B6 (pyridoxine), and B12 (cobalamin) contribute essentially to the maintenance of a healthy nervous system.
Water has been shown to have natural calming properties, likely as a result of addressing dehydration's effects on the body and brain. Drinking enough water is an important step in managing your anxiety. Even if you're not experiencing anxiety, drinking sufficient water can create feelings of relaxation.
Fruits. Fruits contain antioxidants that help fight nerve damage and control inflammation. Try to have a serving of fruit daily. Raspberries, blackberries, blueberries, cranberries, cherries, grapes, and oranges are all beneficial to the nerves.
Enjoy green leafy salads, with healthy fats such as olive oil, wild fish and avocado, which are rich in nerve-building, pain-reducing omega-3 fatty acids. Supplement with B vitamins, alpha-lipoic acid (ALA), vitamin E and vitamin B3 (niacin), which are all crucial for nerve health.
Herbs that are in the “nervine” category can be very nourishing and soothing to the nerve tissue. Among the best are Chinese skullcap, lemon balm, wood betony, St. John's wort, chamomile, prickly ash and milky oats.
Foods naturally rich in magnesium may, therefore, help a person to feel calmer. Examples include leafy greens, such as spinach and Swiss chard. Other sources include legumes, nuts, seeds, and whole grains. Foods rich in zinc such as oysters, cashews, liver, beef, and egg yolks have been linked to lowered anxiety.