Articles > Living with anxiety - 10 top tips: #3

Living with anxiety - 10 top tips: #3

  • PUBLISHED SAT 18:03, 4 AUG 2018
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  • UPDATED SAT 19:35, 11 AUG 2018
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  • BY TRACY BOND

3. Food to LOVE!

Do not skip any meals. Try to avoid going hungry as it can cause people to become miserable and irritable. Get your 5-a-day, every day

Anxiety probably isn't caused by what you eat but your diet does matter. What you eat affects how you feel and, if you feel anxious, changing your diet can be a valuable part of treating your anxiety symptoms.

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It might benefit you to eat plenty of the following types of food:

You guessed it... fresh fruit!
Your body does need sugar and carbs - it just doesn't need refined, white sugar. Fresh fruit contains sugar which the body has evolved to process into energy, and contains other vitamins and nutrients too. Peaches and blueberries may be especially good.

Vegetables
Vegetables are just as important for those with anxiety. Vegetables are packed with vitamins which we all need, plus they're rich in fibre which is good for our digestive system.

Tryptophan-rich foods - oats, soy, poultry, sesame seed
Tryptophan has a natural relaxation effect on the body and may also increase your metabolism, which is an extra bonus. So these foods may be very effective at reducing anxiety.

Magnesium-rich foods - tofu, black beans, chick peas, spinach, kale, banana
Magnesium plays a part in over 300 different processes within the body so it's a crucial nutrient which seems quite easy to fall short of, since a study has shown that as many as 25% of the population is magnesium deficient.
There's no benefit in overdosing on magnesium but, like with vitamins, it's essential that we have the required amount.
The symptoms of magnesium deficiency reads like an anxious person's to-do list, including: muscular spasms, fatigue, apathy, insomnia, irritability and poor memory (Wikipedia Magnesium deficiency symptoms)

Omega 3
Research into Omega 3 is ongoing but there is some evidence that sufficient Omega 3 is important for avoiding depression and anxiety. Omega 3 can be found in large concentration in flax seed but also in fish (esp. herring, sardines, mackerel, salmon), eggs, strawberry, kiwifruit and broccoli.

People get themselves into a dietary rut, when they use almost exactly the same shopping list every week. Add everything in this list to your shopping list this week and perhaps clear a kitchen shelf and label it your health shelf. The benefits are many and long-lasting.

 

 

If you think you might prefer some one-to-one help with any issues you might be facing, the best place to find a qualified, reputable therapist is on the BACP website here: https://www.bacp.co.uk/about-therapy/how-to-find-a-therapist/.

Or, if you're close enough to Alsager you might like to click here to make a booking with me.

 


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