4 Tips to Reduce Anxiety
The main enemy of anxiety is the feeling of hunger caused by prolonged hours of fasting or lack of food. In the mornings we go out of the house, have breakfast very light or sometimes nothing, at lunch time we are in the street eating anything we find and we come to the house to open the refrigerator or pantry and eat whatever, since we We starve.
It is here, when we say "anxiety kills me" or "anxiety as what puts me in front." And, it is precisely the lack of order in the meals, the messy schedules, or the poor selection of food is what leads us to have these kinds of problems in the food. The lack of food for prolonged hours causes the blood glucose to go down and awaken us the desire to eat sweet or very caloric things, thus generating a vicious circle.
To combat anxiety, foods rich in magnesium, B vitamins and tryptophan should be consumed:
1. Magnesium: For its relaxing properties this mineral keeps the heart rhythm stable. We find it in nuts (almonds, walnuts, hazelnuts, etc.), legumes (beans or lentils), green leafy vegetables (spinach, chard) or in whole carbohydrates (noodles, bread or brown rice, wheat germ).
2. Vitamins B: They participate in the formation of serotonin from tryptophan so they are important in emotional and neurological health. We find B vitamins in whole grains such as oats or wheat, in nuts or in vegetables.
3. Tryptophan: This amino acid is a component of proteins, which is a precursor of serotonin, allowing it to maintain adequate levels of it. Serotonin is a mood-related cerebral neurotransmitter, which participates in appetite control; Low levels of it are related to anxiety attacks that lead us to lose self-control. Tryptophan is found in animal proteins such as meat, fish, turkey, dairy products or eggs or in fruits such as pineapple and banana. Try to consume these products in the afternoon, to avoid anxiety at night.
It is here, when we say "anxiety kills me" or "anxiety as what puts me in front." And, it is precisely the lack of order in the meals, the messy schedules, or the poor selection of food is what leads us to have these kinds of problems in the food. The lack of food for prolonged hours causes the blood glucose to go down and awaken us the desire to eat sweet or very caloric things, thus generating a vicious circle.
To combat anxiety, foods rich in magnesium, B vitamins and tryptophan should be consumed:
1. Magnesium: For its relaxing properties this mineral keeps the heart rhythm stable. We find it in nuts (almonds, walnuts, hazelnuts, etc.), legumes (beans or lentils), green leafy vegetables (spinach, chard) or in whole carbohydrates (noodles, bread or brown rice, wheat germ).
2. Vitamins B: They participate in the formation of serotonin from tryptophan so they are important in emotional and neurological health. We find B vitamins in whole grains such as oats or wheat, in nuts or in vegetables.
3. Tryptophan: This amino acid is a component of proteins, which is a precursor of serotonin, allowing it to maintain adequate levels of it. Serotonin is a mood-related cerebral neurotransmitter, which participates in appetite control; Low levels of it are related to anxiety attacks that lead us to lose self-control. Tryptophan is found in animal proteins such as meat, fish, turkey, dairy products or eggs or in fruits such as pineapple and banana. Try to consume these products in the afternoon, to avoid anxiety at night.
Tips for fighting anxiety
- Respect food schedules: make all meals at the same time.
- Avoid caffeine, prefer aromatic waters.
- Staying hydrated, the best source of hydration is water.
- Walking or maintaining some type of physical activity to increase serotonin levels.
- Chew food well.
- Sit at the table to eat, avoid doing other activities while eating (watching TV, working on the computer, etc.).
- To avoid low blood sugar perform 4-5 meals daily.
- Incorporate fruits or vegetables at all meals.
- Consume a couple of tablespoons of flaxseed in yogurt or breakfast milk.
- Take Omega 3 supplements.
- Remove dishes from the table, after serving.
- Plan the weekly menu, especially the dinners.
Avoid
- Skipping meals
- Consumption of alcohol, cigarettes or chocolate
- Lack of rest or sleep
- Unbalanced or disordered diet
- Lack of exercise
- Foods That Help Fight Anxiety
- Pickles
- Dehydrated fruits
- Fat-free yogurt
- Whole grains
- Fish
- Nuts (almonds, walnuts, hazelnuts)
- Gelatin diet
- Vegetable soups or soups
- All kinds of fruits and vegetables
- Eggs
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