Dietary Recommendations For Anxiety And Depression

Dietary Recommendations For Anxiety And Depression

Anxiety is a condition that involves excessive worry, feelings of anxiety, disrupted sleep and chronic stress. The symptoms of anxiety involving muscle tension, agitation, tachycardia, difficulty in breathing, profuse sweating, fatigue, sleep disturbances and irritability. Sometimes anxiety can lead to other problems such as social isolation and depression. In fact, depression and anxiety share similar symptoms, depression can intensify your anxiety, and vice versa. Luckily, some dietary changes to relieve problems with anxiety and depression.

Blood Sugar
When consuming meals, to reduce anxiety, you need to eat several smaller meals throughout the day. Eat with more frequency allows your body to keep your blood sugar stabilized. Extreme highs and lows in blood sugar levels have a direct impact on your mood, blood sugar lows are associated with fatigue and depression, while high blood sugar can make you very excited and anxious.

complex carbohydrates
You should get plenty of complex carbohydrates, and you need to reduce your intake of simple carbohydrates or foods with little nutritional value. Food sources of complex carbohydrates include things like legumes, bread, rice, pasta and starchy vegetables. Adding these foods to your daily intake will help you get the energy you need from the food you eat and avoid fatigue that is associated with anxiety and depression. Avoid simple carbohydrates and sugars will help to keep you calmer and less agitated, too.

Tryptophan is needed by your brain, so the brain can produce mood altering chemicals that relax you. The body is dependent on tryptophan, an amino acid, to produce serotonin and niacin, serotonin will obviously help to stabilize mood. Consume foods that contain tryptophan may help in alleviating depression and include food sources include bananas, cheese, chicken, eggs, fish, milk, nuts, oats, peanut butter, peanuts, poultry, pumpkin seeds, sesame seeds, soy, tofu and turkey.

Getting enough 5-hydroxytrptophan can travel lowered levels of serotonin in the brain. In fact behaves 5 hydroxytrptophan as an anti-depressant, and it is actually a precursor to serotonin production. Food sources not offer you 5 hydroxytrptophan but tryptophan is in foods that are needed for the body to create five hydroxytrptophan naturally. You can supplement your diet with 5-hydroxytrptophan by taking 50 mg of 5-hydroxytrptophan one to three times daily, but an additional 5-hydroxytrptophan should not be used with antidepressants, serotonin level may be too high.

Omega 3 fatty acids
Three to nine grams a day of omega-3 fatty acids is a treatment for depression. This treatment should not be used if you are taking blood thinners, because the combination of omega-3 fatty acids and blood thinners puts you at an increased risk of bleeding. Food sources include flaxseeds, canola oil, walnuts, krill, algae, walnut oil, pumpkin seeds and soybeans. Omega-3 fatty acids can be consumed at a dose of 3 g per day to avoid problems with bleeding, higher doses should be monitored by a physician.

vitamin B6
Getting adequate amounts of vitamin B6 can help alleviate problems with depression. This vitamin may help in raising the serotonin, thereby reducing depressive symptoms. Some food sources of B6 include chicken, tuna, salmon, bran, rice, turkey, beef liver, lentils, milk, shrimp, cheese, carrots, sunflower seeds and wheat germ. You need at least 1.3 mg of this vitamin to get an adequate intake each day.

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