Tuesday, November 12, 2019

7 Foods That Cause Anxiety and You Didn't Know
The pace of life today tests our tranquility. With so many family and work commitments, it is logical to feel a little anxious. If that state of anxiety is mild and not persistent over time, the solution may be at your fingertips. But if it alters your quality of life, it is advisable to consult a specialist.

7 Foods That Cause Anxiety


What is anxiety?

It is a feeling of worry, nervousness or fear of an event or situation. It is a normal reaction to stress. It helps you stay alert to a challenging situation and usually disappears when the problem goes away. But sometimes it makes us feel an unconscionable fear of a situation that does not involve danger, such as riding a bus. If the latter happens to you, seek professional help.

The secret may be in the food

Did you know that what you eat and drink can affect your anxiety levels? What you consume can mean the difference between feeling good or bad. Food plays a role in increasing the duration, severity, and frequency of depression and anxiety.

Other changes that help

Remember that in addition to what you eat, regular exercise, good sleep, social support, and stress reduction can help manage anxiety. Familiarize yourself with the foods and beverages listed below and then try to reduce or eliminate them from your meal plan. Always talk to your health care provider before changing your diet.

1. Coffee

Do you feel like you're on the verge of collapse? Coffee can be the culprit. This infusion, as well as black tea and energy drinks, make it harder to sleep. Caffeine releases the stress hormone (cortisol) that triggers the fight or flight response. And sleep is related to mood: the less you sleep, the grumpier you get.

What caffeine has

It can make you feel nervous, dizzy, and nauseous. It increases your blood pressure, heart rate and body temperature. It can cause nervousness, sweating, and tremors. It can also affect the absorption of vitamins D and B, nutrients that balance mood. Instead of a cup of coffee, try a caffeine-free herbal tea such as chamomile or a glass of green juice.

2. Sugar

Sugar hides in everything. And when you have a sugar shock it's like a caffeine shock: fast and strong. It can cause mood swings, difficulty concentrating, fatigue and palpitations. It's almost like you're in the early stages of a panic attack.

3. Artificial sweeteners

Aspartame is the common ingredient found in products such as diet soda and gum. It blocks the production of serotonin in the brain, the wellness hormone, which can cause insomnia, headaches, mood swings, anxiety and depression.

4. Foods with a lot of sodium

Too much sodium in the diet has been found to be harmful to the neurological system, causing fatigue, depression, panic episodes, and damage to the immune system. In addition, you should know that too much salt causes hypertension, fluid retention, swelling and weight gain.

5. Fried foods

Of course KFC's rich. But fried foods have little nutritional value and are hard to digest. Potatoes, squid, onion rings and fried chicken are usually cooked in hydrogenated oil, which is not heart- or waist-healthy. In addition, the consumption of fried foods is related to heart disease, high blood pressure, anxiety and depression.

6. Packaged fruit juices

Unlike whole fruits, packaged fruit juices are loaded with fructose and lack fiber. You get a peak of blood sugar that causes adrenaline, the stress-related hormone.

7. Alcohol

A drink may seem like a good way to forget your worries. But alcohol can trigger both depression and anxiety. It causes spikes and drops in blood sugar, dehydrates you, and alters brain function. This can make you anxious, which will make you want to drink more. To calm your nerves, have a glass of chamomile tea.

Read also: 10 Foods That Help Reduce Anxiety

Foods That Cause Anxiety and You Didn't Know

Sunday, November 10, 2019

10 Foods That Help Reduce Anxiety
It's 10 o'clock at night and you're dying for a chocolate or something high in calories, you know it's in the kitchen and you dream of it calling you. You feel like a fat piglet, because your instincts overcame your willpower to endure this type of situation, which unfortunately are repeated several times and deeply hate the anxiety that afflicts you since you're little.

We talked to a primary health care nutritionist, who will help you so that such episodes do not happen again. You just have to keep reading, so that you understand that it is more controllable than you think and even some foods are excellent for fighting anxiety.

Foods That Help Reduce Anxiety


What is anxiety?


You are right when you respond that it is a feeling or emotional state, which manifests itself as the response to mostly stressful situations. It can become pathological when it surpasses the adaptive capacity of the person, this means that it will produce that it is complex to develop as much in physical, psychological plane, as in your daily behavior.

Your brain is the one that produces this state, therefore it needs to nourish itself in a correct way, in order to carry out its work. You have to be careful with fasting, because the longest period is that of night rest, should not go beyond that. Therefore, it is transcendental that you do not skip any food and comply with the times of each of them, especially if we speak of the first instance to feed you. "Breakfast is one of the times when food should be more careful to avoid a drop in blood glucose and not have such symptoms," adds the nutritionist.

Everything is formed from serotonin, which is a neurotransmitter, which has several functions, including regulating the appetite through satiety. It is formed by the proportional concentration of tryptophan in the blood and brain, which is an amino acid found in various foods and helps synthesize the hormone that plays mainly in regulating sleep.

How can you treat pathological anxiety?


There are three ways to increase the concentration of the neurotransmitter that regulates appetite, serotonin, which would treat pathological anxiety: "Modifying thinking, either through psychotherapy or self-induction, since the interaction between the synthesis of serotonin and mood is a two-way relationship.

Physical exercise has an antidepressant effect, and some research has suggested that it may help increase the function of brain serotonin.

In the diet, foods rich in tryptophan may be linked to improved mood, cognition and possibly increased serotonin levels.

Ideal Foods for Combating Anxiety


We decided to make together with our nutritionist a top 10 of the foods you should eat to avoid having anxiety, starting from the last place to the first, but being all good for our body, so read carefully:

10. Avocados. According to the Harvard Medical School (United States), foods like this one with a high B vitamin content make us feel better, since they stimulate the release of neurotransmitters like serotonin and dopamine.

9. Spinach. In an experiment with mice, scientists discovered that diets low in magnesium increased anxiety-related behaviors. Hence the importance of including in our diet products such as spinach or chard, which are green leafy vegetables.

8. Salmon. Research conducted in 2011 indicated that omega-3 fatty acids are good for fighting anxiety, so foods such as wild Alaskan salmon, sardines or anchovies help calm our nerves and have a potential against depression.

7. Asparagus. This is one of the products highly tested to combat anxiety. Such is its power that the Chinese government decided to approve the use of an extract of asparagus in food and beverages.

6. Antioxidants. Different studies indicate that having high levels of anxiety is related to low levels of antioxidants. This situation can be reversed by taking foods rich in the latter, a property present in beans, fruits (apples, plums, and cherries), berries (blackberries, strawberries, blueberries, and raspberries), nuts, vegetables (artichokes, kale, spinach, beets, and broccoli), and species such as turmeric or ginger.

5. Almonds. They are one of the nuts that help combat anxiety to be rich in vitamin B2 and E, also serving to strengthen the immune system in times of stress.

4. Oats. It is formed by a compound called serotonin, which induces the calm of an organism.

3. Turkey. Being nervous about large meals is normal, but we can calm it down if we cut a piece of turkey. This meat contains tryptophan, an amino acid responsible for relieving fatigue and relaxing.

2. Sauerkraut. Among the best foods to combat anxiety are those rich in probiotics such as sauerkraut, pickles or kefir, according to research published in the journal Psychiatry Research.

1. Oysters. According to the Harvard Medical School (United States), foods such as oysters help reduce anxiety by being high in zinc. Cashew nuts, liver, beef or egg yolks are also valid.

Read also: 7 Foods That Cause Anxiety

10 Foods That Help Fight Anxiety