Eat a Clean and Well-Balanced Diet
Several studies show that there is a connection between the diet choices and psychology, physiology and behavior. Dietary choices impact a person from the moment he or she is born, to adult life. Consuming too many or too little calories can increase anxiety symptoms and other psychological or emotional disorders. (6) Also, poor diet can lead to many anxiety symptoms, including moodiness, fatigue and abnormal blood sugar levels that cause nervousness and the jitters. A poor diet can also lead to weight gain. And this can impact your body image and bring on feelings of worthlessness and self-doubt.
Eating anti-inflammatory foods can be a natural remedy for anxiety because they are important for neurotransmitters synthesizing and balancing your mood and stress response. In addition, it’s also important to eat healthy fats, unrefined carbohydrates and lean protein. To improve anxiety symptoms, make sure to add vitamin B foods, magnesium rich foods, foods high in calcium and omega-3 foods to your diet too.
wild-caught fish (like salmon, mackerel, tuna, white fish and herring)
yogurt or kefir
leafy greens (like spinach, kale, chard and collard greens)
fresh vegetables (like celery, bok choy, broccoli, beets and artichokes)
fresh fruits (like blueberries, pineapple, banana and figs)
healthy fats (like avocado, coconut oil and olive oil)
beans (such as black beans, adzuki beans, chickpeas and fava beans)
legumes (like lentils and peas)
nuts (such as walnuts, almonds and cashews)
seeds (including flaxseeds, chia seeds, hemp seeds and pumpkin seeds)
unrefined grains (like farro, quinoa and barley)
Limit Caffeine and Alcohol
Too much caffeine or alcohol can increase anxiety symptoms like moodiness, nervousness and the jitters. A study published by the British Journal of Psychiatry found that abstinence from alcohol is associated with a lower risk of anxiety. To reduce anxiety, avoid alcohol completely or limit your alcohol intake to 1–3 drinks per week, but no more than two at a time. (8) Research also shows that consuming too much caffeine can induce anxiety symptoms, and people with panic disorder and social anxiety seem to be particularly sensitive to the effects of caffeine. (9) Limit coffee or black tea to no more than one cup per day.
Ashwagandha is an adaptogen herb that is often used as a natural remedy for anxiety because it helps to stabilize the body’s response to stress. In a systematic review that assessed data on the effectiveness of ashwagandha as a treatment for anxiety, researchers found that most studies concluded with significant improvement in anxiety symptoms with ashwagandha therapy.
However, ashwagandha is not only a stress reliever. It also protects the brain from degeneration and it works to improve anxiety symptoms by destroying free radicals that cause damage to the brain and body. Research shows that ashwagandha helps to improve focus, reduce fatigue and fight anxiety without the side effects of most anti-anxiety medications