If you have a hard time with anxiety....Maybe looking at diet can help you to implement good healthy habits that empower you to make an impact on feeling better. Remember Small Changes make a big difference.
Try and eat a healthy, whole foods diet with plenty of fresh vegetables and fruits. Try and include foods that are rich in the B vitamins, such as whole grains, nuts, green vegetables, eggs and fish
To help lift moods and help calm anxiety, keep away from processed foods and eat more natural products.
The following are triggers, moderate or avoid:
Your favorite pick me up has two effects upon the body which can result in an increase in your anxiety levels. One side effect of your caffeine habit is to block adenosine, a protein found throughout the body. Adenosine regulates the firing of neurons in different brain regions. It is what causes you to get drowsy. Caffeine interferes with this process and causes the firing of neurons to increase. This triggers the pituitary gland to produce adrenaline because the gland thinks an emergency is occurring. This increase in adrenaline can cause and increase your anxiety symptoms.
Caffeine also increases the lactic acid levels in the bloodstream. Studies have shown that high accumulations of lactic acid in the body can increase anxiety and cause panic attacks. If you suffer from panic or anxiety attacks it might be time to rethink your daily java or soda fix. Wean yourself off slowly to reduce the chance of experiencing withdrawal symptoms. Green Tea is a good low caffeine alternative. Limit coffee to 300 mgs…that is 3 6 oz. cups of caffeine a day.
Sugar can cause a dramatic increase in anxiety. Like caffeine, sugar can cause lactic acid to build up in the bloodstream. In addition, the ingestion of sugar causes a release of insulin which decreases blood glucose. This causes mood swings and agitation. If you suffer from anxiety you should limit your sugar intake and try to eat complex carbohydrates like whole grains. Also, try eating smaller meals throughout the day. Limit Sugar to 40- 50 grams. A day…4 grams equals 1 teaspoon , so about 10 teaspoons a day is ok.
Food to Avoid: Candy
Of course, almost everyone likes sweets, and sweets (including those containing table sugar, honey, and corn syrup) can make us feel better, but again it’s a temporary lift. Here’s why: Sugar is absorbed quickly into the bloodstream. The absorption causes an initial high or surge of energy. But that surge wears off as the body increases its insulin production to remove the sugar from your bloodstream. The result: You’re left feeling tired and low.
Food to Avoid: Hot Dogs/Processed Foods
Could processed foods such as hot dogs, sausage, pie, and cakes cause anxiety or other mental issues? Researchers in London found that eating a diet of processed and fatty foods increases the risk for depression. In the study, people who mainly ate fried food, processed meat, high-fat dairy products, and sweetened desserts had a 58 percent higher risk of depression than those who ate “whole” foods such as fish and vegetables. It’s best for your mood, says Villacorta, to skip the over-processed foods.
Avoid fizzy drinks loaded with sugar, instead drink plenty of water, I am personally not a big fan of water and drink the flavored variety which is fine also. Avoid caffeine too much caffeine, again there is no need to give it up completely, just try and moderate it.
Is a chemical additive that aggravates the nervous system.
Lactic acid occurs naturally in your body after a strenuous workout. Your body stores this lactic acid and it crystalizes in your muscles causing the soreness.
Below is a small list of foods to avoid and which foods to keep on your side when you are feeling anxious or stressed. Again I don't expect you to be perfect as I was not, but a few changes may help you see the benefit.
Foods to eat
Yogurt Banana Vegetable Wholegrain foods Brown Rice Beans Turkey Chicken Cottage Cheese Fresh Fish Poached Egg Tuna Fruit Porridge Baked potato Peanut butter Garlic Spinach
While it may seem contradictory for me to list exercise right after lactic acid, I have found exercise to be remarkably beneficial in alleviating the symptoms of anxiety, fear, panic and stress. Your body’s natural fight or flight mode automatically releases adrenaline in your system, increasing your heart rate and blood pressure. It’s preparing it to fun or fight. Exercise is a great, healthy, natural way to release that built up adrenaline in your system. Plus, it releases the natural endorphins in your system, creating a sense of peace and rest in your body.
Try making one change at a time…..What positive food or drink can you add to your healthy recovery effort this week?
Group Material for Recovery Skills development and Healthy Living Group Skills class @ The Circle
Presented By L.P.Sterling BHP January 30, 2013