Foods That Calm vs. Others That Don’t

The symptoms of anxiety can make you feel unwell. Coping with anxiety can be challenging and often requires lifestyle changes. While there are no dietary changes that can cure anxiety, paying attention to what you eat can help.

Try implementing these measures:

Include protein in your breakfast

If you eat protein in the morning, you can feel satisfied for longer, and your blood sugar will stay at normal levels, giving you more energy to start the day

Consume complex carbohydrates

Carbohydrates are believed to increase serotonin levels in the brain, which has a calming effect. Eat foods rich in complex carbohydrates, such as whole grains like oats, quinoa, and whole grain breads and cereals. Avoid foods containing simple carbohydrates, such as sugary meals and drinks.

Drink plenty of water

Even mild dehydration can affect your mood.

Reduce or avoid alcohol consumption

Alcohol can initially have a calming effect. However, as the body processes it, you may become irritable. Alcohol can also interfere with sleep

Limit or avoid caffeine

Do not consume caffeinated beverages. They can make you feel tense and nervous and also disrupt your sleep.

Pay attention to food sensitivities

Some people may experience unpleasant physical reactions to certain foods or additives. In some cases, these reactions can lead to mood changes such as irritability or anxiety.

Try to eat balanced and healthy meals

Healthy eating is important for both physical and mental health. Eat plenty of fresh fruits and vegetables, but not excessively. It also helps to regularly eat fish rich in omega-3 fatty acids, such as salmon.

Dietary changes can make a difference in your overall mood or sense of well-being, but they do not replace treatment. Lifestyle changes, such as improving sleep habits, increasing social support, using stress-reduction techniques, and regularly engaging in physical activity, can also be helpful. Be patient, as it may take time for these changes to affect anxiety.

If anxiety is severe or interferes with daily activities or the joy of living, you may need psychological support (psychotherapy), medication, or other treatments.