How to manage anxiety symptoms with these foods
Get the latest from TODAY Sign up for our newsletter SUBSCRIBE March 21, 2018 / 3:15 PM GMT / Updated Nov. 7, 2018 / 2:24 A. Pawlowski Heart racing, dark thoughts swirling, anxiety can take over a person’s life. What if food can help keep it in check? Anxiety disorders are the most common mental illness in the U.S., affecting 40 million adults, the Anxiety and Depression Association of America estimates. Many turn to medications, but some experts also advise trying a simpler approach. Being mindful about what you eat can help ease anxiety symptoms, said Dr. Uma Naidoo, director of nutritional and lifestyle psychiatry at Massachusetts General Hospital and a psychiatry instructor at Harvard Medical School. “I’ve actually seen in my patients a significant reduction in their level of anxiety as they pay more clear attention to what they’re consuming,” Naidoo told TODAY. “But if you’re eating poorly… it will drive your anxiety in the wrong direction.” 5 celebrities who have opened up about their mental health May 22, 2018 02:10 There aren’t enough human studies to say a healthy diet can prevent anxiety or replace traditional therapy, but it’s a complimentary treatment that can support psychiatric care, she noted. Naidoo still offers therapy and prescribes medications when necessary, but she tells patients a healthy lifestyle can help manage their symptoms. Little changes can bring big results. Sign up for our One Small Thing newsletter here Understanding the basics To feel good, a person needs a balance of brain chemicals. But an imbalance of neurotransmitters — like serotonin and GABA — stress hormones and excitatory hormones can lead to anxiety. Certain foods like sugar and processed fare lead to a rise in the brain chemicals that don’t help us feel good, Naidoo said. A sugar rush can mimic a panic attack, she recently wrote in the Harvard Health Blog . Regularly eating such foods can also lead to a vicious cycle of guilt, overeating and food cravings. She has some simple rules for anxiety sufferers to help manage how they feel: Be vigilant about sugar Most people already know to limit desserts and other sweets , but that’s not enough: sugar has a way of sneaking into the diet. Many savory foods that don’t seem sweet, like store-bought tomato sauce, actually contain added sugar . Naidoo finds her patients don’t know how much sugar they really consume and they worsen their anxiety without realizing it. Be sure to read the food nutrition labels to see how much sugar was added. It’s listed in grams, so remember that 4 grams of sugar equals one teaspoon to better visualize the amount. Naidoo also advises patients to learn some simple recipes for favorites like tomato sauce to help them control the ingredients and skip the extra sugar. She tells patients that rather than drinking orange juice, it’s better to eat the actual fruit, which contains fiber and a full portfolio of nutrients. March 27, 2018 04:20 Go for complex carbs The advantage of complex carbohydrates , found in foods like oatmeal, quinoa and sweet potatoes, is that they break down more slowly in the body. You feel fuller longer and this provides a more even, steady state to your blood sugar. You’ll experience calmer feelings psychologically as well, Naidoo said. Pay attention to nutrients Foods rich in magnesium, zinc, omega-3 fatty acids and vitamin B may help ease anxiety, Naidoo noted. She’s not advising taking supplements without knowing if you’re deficient. But eating those foods may help to balance out your body. Here’s a list to get you started: Magnesium sources: leafy greens, legumes, nuts, seeds and whole grains. Zinc sources: oysters, cashews, beef and egg yolks. Omega-3 fatty acid sources: cold-water fatty fish, such as salmon, mackerel, tuna, herring and sardines.
The post How to manage anxiety symptoms with these foods appeared first on Denny Boy’s Interesting Blog.
from Denny Boy’s Interesting Blog https://ift.tt/2SYRgL7 via Article Source
from Tumblr https://ift.tt/2RGV7uU
No comments:
Post a Comment