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Managing Your Anxiety

OMG Anxiety has to leave!

We all deal with a little anxiety from time to time. However some of us are plagued with this feeling way to often. Anxiety is not necessarily caused by what you eat, however it can be a part of the problem. Many people are contributing to their anxiety every day by what they are eating. Are you one of them?The Fact is that your food choices do matter. What you eat can affects how you feel. It stands to reason that improving your food choices to what helpful for those living with anxiety can be a valuable part of managing your anxiety symptoms.

How to Create An Anti-Anxiety Menu

 

healthy
"Eating healthier" is talked about a lot, however for people with anxiety, healthy eating really does make a big difference. Eating more vegetables and staying away from unhealthy choices really will keep your anxiety at a  minimum. Your weight also plays a role in your mental health. The more fat your body has on it the more stress your body is under. which can lead to high levels of cortisol in the body. Cortisol is also known as the stress hormone. Anxiety in a form of stress in the brain so it go to say that the less cortisol you have the better you will feel. It all starts by knowing the foods that may contribute to your anxiety symptoms. If you really want to crate a menu for anxiety, remove or keep it to as little as possible of the following:

 

Fried Foods:

  • Fried foods are hard to digest. They also have little nutritional value, and contribute to heart troubles. If your body is working over time and stressed from digesting foods then your anxiety levels are going to be higher. (There is also the fact that all the saturated fat causes Free Radicals and those suckers are just not good for the body!)

Alcohol

  • All the crazy things that alcohol can cause you to do just creates more anxiety in your life. Having your Friends tell you the embarrassing (to you, but they are laughing) things that you did the night before is just no fun! Alcohol itself is devastating to your body. It dehydrates you...Like a lot! It throws off your hormone and strips all the nutrition right out of your body. It can cause physical symptoms from the toxins that trigger anxiety attacks. But let's just face it..the hangover and money spent on it is going to cause you to have major anxiety

Coffee

  • That wonderful bean that packs a punch.........COFFEE! Bad news it is known as an anxiety stimulant. In moderation (ie, once a day in the morning), it may not trigger anxiety in some people, but the more you drink the more you increase your risk. Coffee also speed up your heart rate and crause panic attacks.

Dairy Products

  • Dairy products aren't bad for you, in fact they have some of the best nutrition you can get for your bones. In excess they may heighten your adrenaline levels and contribute to a more anxious state. Moderation is the key here! However if you find after consuming dairy products you feel more anxious, cut back on them or cut them out.

Refined Sugars

  • Sugar in frut isn't too bad, in fact it is good for you. White sugar, brown sugar, and powered sugar are not good for you at all. Even if it says RAW or Organic, Sugar is Sugar! Like caffeine, sugar stimulates your body in a way that can create a jitteriness that can increase anxiety symptoms. Once in awhile its okay but if you find that you are always reaching of a sugary treat then you may want to find a healthier option.

Acid Forming Foods

  • Foods like yogurt, pickles, eggs, sour cream, wine, and liver are all acid creating foods. There are studies the show these foods may drop magnesium levels in the body. Magnesium levels may be a contributor of anxiety in many of those suffering from anxiety symptoms. Cutting back on acid forming foods may help.

Avoiding these foods is unlikely to cure anxiety, but it will help, especially if you find that you over-consume some type of food on this list. There are other thing you can add to having a healthy diet that will increase your management of anxiety. Remember, any food can still be eaten in moderation. However you should find the foods that trigger any anxiety, that way you can avoid any unwanted attacks.

Foods to Eat That Weaken Your Anxiety

So you know what to avoid, but what about foods you can eat? There are foods that may reduce your anxiety symptoms. Healthy eating leads to healthy hormonal functioning, which leads to an improved well-being. So the better you eat, the better your anxiety will be.

Fresh Fruit

  • Your body does need carbs and sugar. Its what gives your body energy, it just doesn't need refined sugars. Fresh fruit has healthy sugar that can be converted to energy, and provides necessary nutrients as well. Blueberries and peaches may be especially helpful. Oranges and other citrus fruits are perfect for managing your moods. Any of the berries as well, they have a high  antioxidants level.

Vegetables

  • Of course, vegetables are even more important for those with anxiety. Vegetables are rich in fiber, and many of the vitamins that those with anxiety. They are also a great way to keep your tummy form getting too hungry between meals. Asparagus has been linked to low levels of folic acid, and one vegetable that boosts this mood-enhancing nutrient is asparagus. Avocado have high amounts of B vitamins and omega for healthy nerves and brain cells. Leafy greens are a great choice to keep in the kitchen, they are high in Magnesium.

Water

  • Most people are regularly dehydrated because they do not drink nearly enough water. Dehydration nearly always leads to anxiety, it the way the body tells you that it needs something. Which is why it's crucial that you consume enough water regularly. If you don't know how much water you should drink one of the easiest way figure it out is to take you weight and cut it in half. Then add 10 to that number, that is how may ounces of water a day you should drink. (EX: 160lbs person cut in half is 80 + 10 is 90. So 90 ounces of water a day) Tip get a water bottle and keep track of how many of them you drink. I like the 32oz bottles. Adding lemon, lime, fruit or cucumber to your water is a great way to change it up.

Tryptophan Rich Foods

  • Tryptophan rich food are very effective at reducing anxiety. They have a natural nutritional element that creates relaxation, and may increase your metabolism as an added bonus (Relaxation and Weight loss, I am so in!). Oats, poultry, pumpkin, salmon, cauliflower and sesame seeds all have tryptophan.

Magnesium Rich Foods

  • As much as 25% of the country or more is magnesium deficient. Magnesium plays a role in over 300 different processes within the body. Just to name a few: Nerve function, Blood sugar control, Blood pressure regulation, and Energy metabolism. It's a crucial vitamin that few people get, so magnesium rich foods like black beans, spinach, bananas, eggs, dark chocolate and almonds are very important.

Omega-3 Fatty Acids

  • Research into Omega 3's is still being done, but there is some really good evidence that Omega-3 is important for depression and anxiety. Fatty Acids are what protects your brain. If your brain is not happy then chances are you will have some sort of psych disorder. Omega or EFA can be found in fish, flax seed, chia seeds,  and winter squash.

These foods aren't going to cure your anxiety, however they should reduce your anxiety symptoms. Making it easier for an effective anxiety treatment to work. Eating healthy does have an effect on your ability to handle anxiety and everyday life, so altering your diet to include healthy foods is important.

Mental Health

 

happy
The National Institute of Mental Health, says anxiety disorders are the most common mental illness in the United States. Up to 40 million adults have it— roughly 18% of the population—who struggle with anxiety. Anxiety and depression often go hand in hand, with about half of those with depression also experiencing anxiety. Therapies and medications can help relieve anxiety, yet only about a third of people suffering from this condition seek treatment. In addition to eating a balanced diet, drinking enough water , and limiting or avoiding alcohol and caffeine. A diet rich in whole grains, vegetables, and fruits is a healthier option than eating a lot of simple carbohydrates found in processed foods. For example, complex carbohydrates are metabolized more slowly and therefore help maintain a more even blood sugar level, which creates a calmer feeling. Don’t skip meals. Doing so may result in drops in blood sugar that cause you to feel jittery, which may worsen underlying anxiety. The your gut health is also very important. Since a large percentage (about 95%) of serotonin receptors are found in the lining of the gut. Research is examining the potential of probiotics for treating both anxiety and depression. Anxiety is thought to be correlated with a lowered antioxidant level in the body. Therefore, enhancing your diet with foods rich in antioxidants may help ease the symptoms of anxiety. A 2010 study reviewed the antioxidant content of 3,100 foods, spices, herbs, beverages, and supplements. Foods designated as high in antioxidants by the USDA include:

 

  • Beans: Small red, Pinto, black, and red kidney
  • Fruits: Apples, prunes, sweet cherries, and plums,
  • Berries: Blackberries, strawberries, cranberries, raspberries, and blueberries (really all the berries)
  • Nuts: Walnuts, and pecans
  • Vegetables: Artichokes, kale, spinach, beets and broccoli (there are tons of them)
  • Spices with both antioxidant and anti-anxiety properties include turmeric (containing the active ingredient curcumin) and ginger.

Achieving better mental health through diet

Be sure to talk to your doctor about your anxiety symptoms if they are severe or last more than two weeks. Even if your doctor recommends medications or therapy for anxiety, it is still worth asking whether you should adjust your diet. While nutritional therapy is not a substitute for other treatments for anxiety, the relationship between food, mood, and anxiety really important. There is a growing evidence linking nutrition and anxiety, and more research is being done to fully understand the role of nutritional psychiatry.

Other Things You Can Do at Home

Get Moving Around

 

active
Being active is vital for maintaining mental fitness, and it can reduce stress. Studies show that it reduces fatigue, improving alertness and concentration, and enhances the overall mental function. Which can be especially helpful when stress has depleted your energy or ability to concentrate. Exercise and other physical activity produces endorphin's — the chemicals in the brain that acts as natural painkillers — and also improve the ability to sleep, which in turn reduces anxiety or stress. Science have found that routine participation in aerobic exercise can decrease overall levels of tension, elevate and stabilize mood and improve sleep. About five minutes of aerobic exercise can begin to stimulate anti-anxiety effects.

Get Good Sleep

Anxiety can causes sleeping to be difficult. New research suggests sleep deprivation can cause anxiety. Trouble sleeping can absolutely trigger anxiety, as it reduces stress coping ability. Anxiety can also led to a lack of sleep. Lack of sleep can cause anxiety even in those that do not experience anxiety regularly. When you don't get enough sleep, several issues affect your body that can ultimately lead to anxiety and stress. So getting into a healthy sleep pattern is a great way of managing anxiety.

Supplement Your Nutritional Needs

Sometime you just don't have the option to eat healthy. Other times you need a boost in the nutritional department of your health. Taking an all natural organic supplement to help you achieve good nutrition is a great option. In fact its really hard to get all the vitamins and minerals you need through your food alone. We carry 2 total mind and body supplement here at Hey Mr Vitamin that can help you get all your nutritional needs in one simple step that takes 30 seconds. By giving your body what it needs you will help reduce stress and anxiety. You can get these supplement below and start fueling your day to feel great and kick anxiety and stress out of your life. We would love to help you to achieve your optimal health mind, body and souls. If you have any questions please give us a call: Sara @ 806-672-6298 or Dale: 806-640-2090. Together we can workout the best way to help you get on the right path to living life to the fullest.


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