Eating for Anxiety

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Your heart starts pounding, the walls start closing in, you are sweating, worrying about EVERYTHING and its all too much.

A minimal amount of worry is normal, in fact it is necessary to motivate us to get things done!

Its when its excessive, uncontrollable, constant and interfering with our work, relationships and social lives that it is time to take a look at what is going on.

In a ‘no worries’ society, I feel like there are alot of people smiling and nodding and dying on the inside.

Anxiety is so common now, that people are accepting it as normal. Please don’t. Despite what many will like to have you believe, life wasn’t meant to be a struggle.

Treating anxiety naturopathically means looking at all aspects of your life – diet, sleep, work, social life, stressors, alcohol intake and then works out a plan of ‘attack’, personalised to you….hey, theres no point trying to implement a new regime that will add to your anxiety!

In the mean time, here are some foods that can help get you started:

Eating for Anxiety:

 

  • Omega-3 Fatty Acids – lack of these acids can lead to mood instability.

Eat:

Flaxseedomega3

Walnut

Sardines

Tofu

Salmon

Soybeans

Shrimp

Brussels Sprouts

Cauliflower

Winter Squash

* Supplementation omega 3 is a great way to ensure you are getting ‘therapeutic’ dosage of omega 3s….not just ‘maintenance” dosage. Please see a health professional to get them to correctly prescribe a dosage to suit you and your condition. There are many people incorrectly self-prescribing!

  • Antioxidants (beta-carotene, Vitamin C, Vitamin E)helps improve mood

Eat: (think – ‘eat a rainbow’!)

Sweet potatoantiox

Carrots

Spinach

Green leafy vegetables

Butternut squash

Cantaloupe melon

Sweet red and green peppers

Red chili peppers

Dried apricots

Peas

Broccoli

Nuts

Strawberries

Bananas

Papayas

 

  • Vitamin Dboost serotonin, a neurotransmitter, in deficiency, is associated with anxiety.

Eat:DCod

Tuna

Salmon

Eggs

Beef liver

Cheese

Egg yolks

 

  • Amino Acids (Protein)used by the brain to make neurotransmitters norepinephrine and dopamine that are related to mood.

Eat:protein

Beef

Chicken

Fish

Soybeans

Soy protein

Ham, Pork

Tofu

Lentils

Vegetable patty

Eggs

Cottage cheese

Liver

Baked beans

Milk

  • Melatonininsomnia is one symptom of anxiety. Melatonin helps regbananaulate sleep.

Eat:

Oats

Rice

Tomatoes

Bananas

  • Vitamin B ComplexB

Eat:

B6 – helps in the processing of serotonin, melatonin and dopamine – liver, red and green peppers, hazelnuts, peanuts, cashews, turkey, cod, whole grains, wheat germ, beef and pork

B12 – deficiencies can lead to mood swings –  clams, oysters, liver, mackerel, herring, cheese, eggs, meat, veal)

B3 or niacin – helps avoid symptoms of anxiety – salmon, tuna , chicken, halibut, liver, beef, organ meats, peanuts, wheat, rice, oat, yeast, brewer’s, white fish, veal, mushrooms, brown rice, bulghur wheat, sesame, sunflower seeds, wholemeal pastas, buckwheat, dried peaches

Remember, if you are intolerant to some of these foods, please don’t eat them:)

If you would like a personalised treatment plan to get you feeling great, please don’t hesitate to contact me.

So for now… take a deep breath, exhale and be kind to yourself and others….

xx Katie

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6 Responses to Eating for Anxiety

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    • Katie June 22, 2015 at 9:27 am #

      Thank you!
      I agree that anxiety needs to be spoken about more publicly.
      I find my patients get real results with a combination of herbal medicine and dietary changes!
      x Katie
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