Living with anxiety can take a toll on one's mental, emotional, and physical well-being. Many people mistakenly confuse general anxiousness with anxiety, despite there being a significant distinction between the two. On one hand, feeling anxious can be a natural response to work stress, test results, going on a date, or similar situations that induce nervousness. On the other hand, anxiety can be a more severe form of anxiousness, occurring even without a specific trigger.

Stress hormones, such as cortisol, can be detrimental to our health, and hormonal imbalances can further exacerbate stress levels. Interestingly, studies have shown that stress often leads to unhealthy eating habits as a form of comfort. Our dietary choices, lifestyle habits, exercise routines, and various other factors can have an impact on our moods and the symptoms of anxiety. 

Here are some foods that can help alleviate anxiety and promote a sense of happiness.

Blueberries 

Blueberries contain a rich amount of vitamin C and various antioxidants, including flavonoids. These antioxidants have been extensively researched for their potential to enhance brain health and alleviate anxiety 

Green Tea

Green tea is known for its beneficial properties, particularly its content of L-theanine, an amino acid that has been extensively studied for its potential positive effects on brain health and anxiety, Studies have found that people who consumed a beverage containing L-theanine reported a significant reduction in subjective stress and lower levels of cortisol, a stress hormone associated with anxiety.

Additionally, green tea contains epigallocatechin gallate (EGCG), an antioxidant that is believed to support brain health.

Yogurt 

Research suggests that the presence of probiotics, which are beneficial bacteria, in certain types of yoghurt can have a positive impact on various aspects of your well-being, including mental health. While the study of probiotics is still an emerging field, there is evidence to suggest that they can support the gut-brain axis, which is a complex system connecting the gastrointestinal tract and the brain. Specifically, studies indicate that having a healthy balance of gut bacteria may be associated with improved mental health.

Moreover, probiotic-rich foods like yoghurt might contribute to better mental health and brain function by reducing inflammation and increasing the production of neurotransmitters that enhance mood, such as serotonin 

Nuts

Almonds, Brazil nuts, and other varieties of nuts are excellent sources of magnesium and the amino acid tryptophan. These nutrients are closely associated with the increased production of serotonin and dopamine, which are neurotransmitters that contribute to feelings of happiness and well-being.

Quinoa

The consumption of carbohydrates triggers the release of serotonin in the body, promoting relaxation of the mind. Quinoa, along with other whole grains, aids in reducing anxiety and enhancing positive moods.

Fatty Fish

Including fatty fish and other foods that are rich in healthy fats in our diet can enhance the absorption of essential nutrients in the body, which play a crucial role in maintaining our mental health. Research has also shown that fatty fish, such as salmon and tuna, can improve the effectiveness of antidepressant medications.

Jasmine Tea

Jasmine tea and chamomile tea are excellent choices for promoting relaxation and calming the mind. They serve as a healthier substitute for regular tea and coffee, which contain high levels of caffeine that can potentially exacerbate anxiety.

Seeds

Seeds, such as pumpkin seeds and chia seeds, offer a wealth of essential nutrients, including magnesium, vitamins, and amino acids. These nutrients play a vital role in stimulating the production of hormones associated with happiness within the body.

Bell Peppers

While citrus fruits are commonly recognized as an excellent source of vitamin C, it may come as a surprise that bell peppers actually contain a higher vitamin C content than oranges. Consuming bell peppers helps safeguard our cells from damage, which can potentially lead to anxiety.

Dark Chocolate

Dark chocolate is an exceptional superfood that offers a wide range of benefits for both the mind and body. Packed with essential nutrients such as magnesium, vitamins, and antioxidants, it serves as a natural remedy for reducing anxiety.

Avocados

Avocado, another remarkable superfood, is highly recommended for people following a plant-based diet who aim to alleviate anxiety. Abundant in B vitamins, amino acids, fibre, magnesium, and healthy fats, avocados have been scientifically proven to lower anxiety levels and stimulate the production of happiness-inducing hormones.

Conclusion

Managing anxiety effectively involves employing various approaches, considering its complex nature as a mental health disorder. In addition to medications and therapy, the role of diet in supporting mental health, alleviating anxiety symptoms, and promoting optimal brain function is worth considering. Specifically, consuming whole, minimally-processed foods rich in antioxidants seems to have potential benefits. It is important to note, however, that there is currently insufficient research to recommend relying solely on food as the primary treatment for anxiety. Therefore, it should not replace any prescribed medications or therapies recommended by a healthcare professional.