This post is a hard one for me to write.
It’s also incredibly near and dear to my little banana loving heart, which is why I feel like I need to share.
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Anyone who has ever dealt with an anxiety disorder can tell you, it’s a real son of a bitch. I’m not one of those folks. In fact, if I’m being completely honest, anxious people make me anxious. How’s that for a catch-22?
My personal coping mechanism falls into the ignorance is bliss philosophy, and I downplay troublesome events at every turn. Case in point, here’s a snippet of an actual conversation I had with someone, a few years back: “What? You need brain surgery? Pfft, no worries, they do it on Grey’s Anatomy all the time.”
My thought process is the opposite mentality for someone with anxiety, so when people start losing sleep over stuff I consider non-consequential or things I’m not ready to confront, I get uncomfortable at best and frustrated at worst. Guess what though? Anxiety is something I’ve had to come to terms with because it’s a part of my world now, for a variety of reasons, which we don’t need to get into. Oh look, my defense mechanism rears her head.
Here’s the thing, life occasionally throws you a curve ball you can’t catch or dodge, no matter how hard you try, so you learn to deal with it the best you can. For me and my type A personality, this involved understanding everything I could about anxiety disorder and then making any change possible to help alleviate those symptoms. Enter a healthy lifestyle, stage left.
For those impacted, anxiety disorder is not something one can just wish away or simply shrug off. Anxiety disorder is brain chemistry gone awry, with environmental and genetic factors playing a role. Quite frankly, the idea of telling an anxious person to calm down and relax is laughable and not at all helpful. Basically, I wouldn’t recommend it.
What I do recommend though is natural ways to try to alleviate the symptoms of anxiety. Typically, cutting back on sugar, sugar laden products and caffeine is a good bet since overstimulation isn’t the best idea when you’re already on edge. While ditching these things from your diet can help, I’d rather focus this post on the foods you can and should eat to ease symptoms.
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While I do believe food has medicinal properties, I don’t think eating a banana will stop a panic attack in its track. That being said, a healthy lifestyle, when employed regularly, can impact the strength and severity of the symptoms. A good psychiatrist, coupled with cognitive behavioral therapy, should also be a part of your care plan. Those guys get paid to understand the ins and outs of brain chemistry for a reason.
Foods To Reduce Anxiety Symptoms.
- Foods Rich in Calcium and Magnesium. Bear with me while I get a bit scientific: When you’re anxious, your nerves are generally overstimulated and your muscles are tense and tight. Calcium and magnesium work together to help regulate nerve conduction and muscle contraction.
Some calcium rich foods include leafy greens, broccoli, dairy products (hello cheese) and figs. Avocados, seeds, such as pumpkin and sunflower seeds, spinach, Swiss chard, flax powder, dark chocolate and summer squash are all foods rich in magnesium.
- Tryptophan helps manufacture serotonin, a mood-enhancing neurotransmitter.
Bananas are one of my favorite sources of tryptophan, although they are in good company with dairy products (hooray, more cheese), eggs, oats, seafood, poultry, dried dates, peas and turnips.
- Complex carbohydrates help your body absorb tryptophan, while also elevating your serotonin levels.
Complex carbs include whole grains, green vegetables, starchy vegetables, beans, lentils and peas. This would entail whole wheat bread, pasta, brown rice, buckwheat, barley, oatmeal, potatoes, sweet potatoes, corn, pumpkin, broccoli, spinach, green beans, carrots, radishes, and asparagus.
- Vitamin B6 assists in the manufacture of brain chemicals, with serotonin being one of them. Serotonin helps us cope with stress and anxiety, and foods high in Vitamin B6 include fish, poultry, sunflower seeds, pistachio nuts, bananas, beef, bell peppers, chickpeas, avocados, and potatoes.
I’m a practical creature at heart, so while it’s great to know bananas and potatoes are mental health rock stars, I find seeing them in action even more worthwhile. With that being said, here’s a host of recipes or recipe ideas, which include at least one, if not many more of the above ingredients.
Banana Oat Greek Yogurt Muffins from Running With Spoons
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Sweet Potato, Spinach and Cheddar Pancakes from The Big Man’s World
Spinach Salad with Strawberries, Blue Cheese, Red Onions and Walnuts. Replace the strawberries with banana slices and the walnuts with sesame seeds, and you’ve got yourself a bowl of anxiety reducing goodness.
Vegetarian Cobb Salad with Avocado, Carrots, Bell Peppers and Feta
Pumpkin Burgers from Peas and Crayons
Crock-Pot Mexican Based Potato Soup from Peas and Crayons
Stuffed Baked Potato with Bell Peppers, Cheddar, Green Onions, Butter and Greek Yogurt
Garlic Roasted Asparagus with Cherry Tomatoes
Veggie Pizza with Carrots, Bok Choy and Green Beans
Creamy Avocado, Bell Pepper & Hatch Chile Enchiladas from Farm Fresh Feasts
Simple Vegetable Stir Fry over a bed of Brown Rice or Barley
Chocolate Mousse Smoothie from Running With Spoons
Butternut Baklava Bites from Peas and Crayons
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It’s nice to know food which tastes absolutely amazing can make you feel good too, so the next time you find yourself dealing with anxiety disorder, sit back – no need to relax – and enjoy your eats.
Looking for Natural Ways to Reduce your Cholesterol, click here.
Have you ever dealt with an anxiety disorder or someone else who has one? How did or do you manage anxiety? If you’ve got any tips or have ever done a post on this topic, please feel free to link up in the comments section below.
THE COLORS! I’m prone to turning into a ball of stress at any moment [character flaw and all] so I deflect and avoid and sometimes just stick my head in the sand like an ostrich until it’s time to face the facts or fahhhreak out. Food makes me happy and the kitchen is one place that can totally zen me out so making colorful, yummy, recipes is a fasttrack to calming the eff down. Love it. Love you. MWAH!
Jenn L @ Peas and Crayons recently posted…WIAW #204
I am very familiar with ostrich style. It’s another personal favorite.
Big love to you too my friend, plus a sloppy wet puppy dog kiss. 🙂
Meghan recently posted…Foods Which Ease Anxiety Symptoms
First, all these meals look awesome! Second, I am an anxious person who uses a lot of the same defenses you do “downplaying” things that make me worry! The fact that anxious people make me anxious has made me realize that I too, am anxious but express in inwardly. My husband and I drive each other nuts with this as in “calm down!” “No you calm down, I’m fine!!” and I’m sure it’s funny to watch, but it also kind of sucks 🙂
Michele @ paleorunningmomma recently posted…I Want to Stay in Bed – TOL
Oh no, it does sound a wee bit funny, but I bet it’s really difficult to manage. We tend to mimic feelings or the intensity of those we’re interacting with, so I can see how the two of you would play off one another. For example, in an argument, one person raises their voice, the other person responds in turn. It’s actually quite difficult not to raise your voice in response, but worthwhile.
Since I don’t like feeling anxious myself, I get uncomfortable when handling it in others because other natural inclination is to mimic it. I have learned the best way to cope for me, and that’s to not take their anxiety on. I shouldn’t try to fix it, I shouldn’t mimic it. I should just let them be, similar to how I would react as if they had a cold. It’s hard but it really does help.
Meghan recently posted…Foods Which Ease Anxiety Symptoms
Meghan this is a powerful post. Excellent work!
And, sadly, probably none of the choices of recent posts would be anxiety-reducing because of this whole HashtagChristmasWeekPalooza. (BTW the baking set looks pretty sweet–enter and win ok?). I suppose I could choose the fruit soup–nothing more refined that tapioca in that and I looked it up–from cassava roots. So it’s like a dessert of fruit and carrots or something.
Kirsten recently posted…Scandinavian Fruit Soup #ChristmasWeek
Thank you for the lovely compliment, my dear. It’s pretty ironic you’re in Christmas Week Palooza since pretty much all of your other recipes would fit the bill.
Off to check out the baking set.
Meghan recently posted…Foods Which Ease Anxiety Symptoms
I am like you – ignorance is bliss. And, I avoid anxious people. I am pretty calm almost all of the time but I strongly believe in the power of food. It makes a real positive difference in every aspect of life when you eat a nutrient dense diet.
meredith @ The Cookie ChRUNicles recently posted…Thinking Out Loud – Fears
Food truly can have an impact. It certainly did for me and my family. I wish people really knew just how powerful dietary changes can be.
Meghan recently posted…Foods Which Ease Anxiety Symptoms
Anxiety sucks. i know it well from my ED and while in these times, food wasn’t the best thing to take as a medicine that moment, I totally believe in the power of food. In the end, it healed my body from all the shenanigans I put it through.
Moderate workouts, meditation, friends and blends are what helped me through phases of anxiety.
Lucie@FitSwissChick recently posted…Stop judging my body – a rant
Exercise is also great for anxiety. It can help release a lot of tension and calm the crazy voices in our mind.
Meghan recently posted…Foods Which Ease Anxiety Symptoms
I think I have a little social anxiety sometimes. Nothing debilitating, but enough to remind me why I don’t like parties.
This was great! Happy Holidays M!
xo
caren recently posted…Last minute online gift ideas for the fit obsessed
I make it a point to schedule down time after big social functions. It allows my inner introvert to recover and recharge.
Meghan recently posted…Foods Which Ease Anxiety Symptoms
GAD sufferer here. Honestly, even *I* have trouble dealing with anxious people because it triggers MY anxiety so I end up completely disengaging, which probably isn’t the best approach, but it’s what I have to do to manage.
I’ve talked a bunch about anxiety on my blog and have a whole page dedicted to it as well:
http://cowgirlruns.com/life-anxiety/
Ange @ Cowgirl Runs recently posted…Oh Thursday
Thanks for sharing Ange. I really appreciate it, and believe this is one of those topics we need to talk about more often. It’s so prevalent and so many people don’t know that.
Meghan recently posted…Foods Which Ease Anxiety Symptoms
From someone who does have an anxiety disorder, thank you for addressing this (in a useful, practical, not to mention yummy way!) and for being open to dealing with it, curveball and all. Whoever is close to you dealing with this is lucky to have you on their side.
Oh, and I don’t think I’ve commented here before, but I love reading your blog! Rut or now rut, it’s always a joy.
Thanks Jo. I really appreciate your comment and that you took the time to say hello. I love hearing from new faces, and I’m so glad you shared about your own anxiety. It is not an easy topic to discuss, but I really think its one we should be talking about. A little understanding can make a world of difference.
Meghan recently posted…Foods Which Ease Anxiety Symptoms
I haven’t been around too many people that were diagnosed with anxiety. I do work with someone that has anxiety, but she does OK whenever I’m around her. I LOVE the holistic approach to this all though, but I’m sure your hippy soul already knew that.
Brittany recently posted…What’s a Party without Cookies?
My hippie loves the soulful approach too. I wish it was all took sometimes, but brain chemistry is a funny thing. I also bet you know a lot more people who have anxiety than you realize. They can be a quiet bunch.
Meghan recently posted…Foods Which Ease Anxiety Symptoms
Thank you for this post. Incidentally, I’ve struggled with anxiety for a long time and find that I frequently eat a lot of the foods on this list (cheese, duh)- and I always feel better when I’m eating well.
Aside from proper eating, exercise and sleep, making lists is my number one anxiety buster. Having everything I need to do laid out in front of me makes everything more manageable. Oh, yoga and alternate nostril breathing are awesome too.
It’s amazing how much eating well can have an impact on your overall mental state. Food is a wonder drug.
Amen to lists. They calm the crazy in my mind and bring me so much relief too. I tried the alternate nostril breathing once; it was really interesting. I’d recommend giving the guided imagery a whirl too.
Thank you for sharing your own spin on anxiety. I really appreciate it and am happy to have learned a bit more about you.
Meghan recently posted…Foods Which Ease Anxiety Symptoms
Thank you for sharing this, Meg :)! Although an anxiety diagnosis may be absent, I think we all experience fleeting bouts of anxiety so I am sure we all can find this post helpful! As always I love your holistic approach and focusing on the foods you can add in to reduce the symptoms as opposed to fixating on foods that need to be subtracted. It’s scary, yet at the same time amazing, how powerful food can be. And one more thing, thank you for sharing just another reason why complex carbs are important! Here’s hoping the low-carb craze goes away in 2015!
Khushboo recently posted…Thinking out loud
Actually that’s very true. Everybody has at some point in their life experienced general anxiety and eating well can reduce those symptoms for sure.
I will toast to ridding our world of the low carb craze. Eat real food and the rest will follow.
Meghan recently posted…Foods Which Ease Anxiety Symptoms
I take more adderall when it gets bad. I’m mostly chill about everything save my own health, which I freak out about to the point of insanity.
Cat @ Breakfast to Bed recently posted…Crawl in Your Hidey-Hole, Drink, and Read.
Klonopin is the one I’m most familiar with, especially in the throes of a panic attack. When it comes to brain chemistry, I think the solution needs to be part medicine, part food. I know some folks scoff at pills and while I do believe we’re too quick to prescribe, they have real value when used appropriately. Friends are great too.
Meghan recently posted…Foods Which Ease Anxiety Symptoms
If nothing else, this post eased my anxiety for awesome recipes, so THANK YOU!
Jessica recently posted…Holiday Health Tips for Runners
Well you are most welcome. I always say eat pretty.
Meghan recently posted…Foods Which Ease Anxiety Symptoms
greetings! i’m new to your blog but am thankful to have found it (thank you Lucie and Michele!)
always been a very anxious person, but i do my best to maintain some balance and personal zen. as a kid i was always fretting about details and order; my life was full of total mess and chaos so i know that i was trying to hold onto anything i could. so i organized and fretted myselfy crazy.
so i had to comment on this post because A.) it made me anxious not to, B.) i have suffered with extreme anxiety issues all of my years, and C.) i just love your food suggestions and wanted to say thank you!
there was a long time that i totally ignored my anxiety and instead used unhealthy things to cope. you’re so right about how food can actually ease the anxious crazies. i’m stubborn but have realized this and finally accepted it: bananas DO make me feel better when i’m feeling a little off. so do sweet potatoes. anyhow, thank you for an excellent post and tips!
I love to hear that bananas and sweet potatoes make you feel better. That’s awesome. I know for me and my family, eating healthy can make a huge difference in our mental state.
I also appreciate you sharing your own experiences with anxiety. It’s good to get this stuff on the table and a dialogue started. It is so much more prevalent than people realize and I wish we could lose the negative stigma associate with it.
Meghan recently posted…Foods Which Ease Anxiety Symptoms
If only food alone could ease anxiety I’d eat brown rice, bell pepper and broccoli bakes topped with extra cheese every day. Like you said, though, treatment is far more complex. Still, I appreciate your post. While many of these foods are already part of my diet maybe I need to up the amounts a little …?! And take care of those other parts …
Your reaction to anxiety seems very similar to that of people [around me at least] towards ED behaviours. It’s incredibly hard to witness those, unsure how to deal with them and easiest to try and distance yourself by playing it down. I might do the same if I wasn’t affected.
Miss Polkadot recently posted…The one question to ask when reading “healthy” advice
It is far more complex, although I do believe food can have a big impact. I suspect you’ve eaten pretty healthy for so long now you might not even realize how much it’s still impacting you. I say that because there’s times we’ve slipped back into old eating patterns and the issues remerge with a vengeance.
I think your eats are great and maybe it’s time to look at the other stuff. I don’t often recommend medication but when it comes to brain chemistry, sometimes we need a little help to get it corrected. I know in my experience that was certainly true. It was a combination of food, meds, and some tough work (sharing your anxiety with others, guided imagery, cognitive behavioral therapy) would ultimately made the biggest difference.
Last point: my method of disassociating isn’t good either. Sure, it’s my knee jerk reaction, but I’ve been working to change that. Instead, I’m trying to be there, while offering gentle suggestions without judgment.
Big love to you my friend.
Meghan recently posted…Foods Which Ease Anxiety Symptoms
Wow. I have goosebumps reading this because it ignited some memories from the past. Will explain properly.
Thanks for featuring the ‘cakes. 🙂
Arman @ thebigmansworld recently posted…Copycat Whole Foods Balsamic Roasted Brussels Sprouts
Yes, I would love to hear a proper explanation. I got your back.
Meghan recently posted…Foods Which Ease Anxiety Symptoms
It’s funny that you’re talking about this right now, I just went through one of my classic “I’m going to completely freak out, not, sleep, and not eat, over a teeny little problem” reactions to an email on Wednesday night. I make light of it after of course, because that’s my thing, but you are absolutely right that while in the spiral it is hard to see a way out.
A lot of these are foods I enjoy on a regular basis (the calcium and magnesium combo is great for migraines) but I love that you pulled together a whole group of recipes rather than just listing the foods.
Whoever has you in their corner helping manage their health is a lucky lucky person, but you knew that already 😉
We’ve got out health so I feel like we’re all likely over here.
Good luck with your email conundrum. Hope it all works out. Happy holidays love!!
not gonna lie, I don’t have an anxiety disorder and I can’t imagine what it must be like to deal with that level of stress on a daily basis. that being said, I’ve had a lot of entirety since dad’s passing and I hate to admit it, but I haven’t been shy with my use of Ativan. yuck, right? I’m working on breathing now and eating better and exercising and I’ll definitely be using this post as a resource Meghan. Thank you.
Kristy @ she eats recently posted…Crispy Brussel Sprout & Sauteed Mushroom Risotto with Walnut Dust
I’m always here to lend a should or an ear if you need one. 🙂
Meghan recently posted…Foods Which Ease Anxiety Symptoms
i totally get this! and yes, carbs are soo good for that! love all your beautiful recipes and from others. We have such talented friends. I love a good lentil stew for soothing those anxious thoughts. xxoo
Lindsay recently posted…How to Incorporate Barre Classes into Your Running Routine
Thanks Baby. I like doing posts like these.
Meghan recently posted…Happy Holidays
As someone who’s struggled with anxiety on and off for as long as she can remember, I can definitely attest to the fact that a good diet makes it a whole heck of a lot easier to manage. I probably don’t notice it so much anymore because I’ve been eating healthy for so long, but I do imagine that symptoms would he a whole lot worse were it not for some of the foods you mentioned here. Couple those with exercise and some meditation, and you’ve got yourself a pretty good front line when it comes to fighting off those pesky worries. Now someone needs to come cook ALL the recipes for me
Amanda @ .running with spoons. recently posted…. chocolate chip gingerbread greek yogurt pancakes .
I will come cook all the recipes for you, although you have to make the muffins and chocolate smoothie. Deal? Great, I like when we’re on the same wavelength. Also, when I answer for you.
Meghan recently posted…Happy Holidays
Hello Meghan,
Nice to meet you here.. 🙂
Awesome article indeed.. 🙂 I enjoyed lot reading these natural way for easy anxiety symptoms, you know. Really this article is very helpful for us. I really love your all images which are very beautiful in look and I just can’t getting hold myself to eat this food, you know.
Each and every food are more beneficial for our good health. We know that good healthy food are powerful to removing any type of health issues.
Thanks for sharing such a great beneficial post.. 🙂
Have a great day ahead..
– Ravi.
Ravi Roshan Jaiswal recently posted…12 Health Benefits of Beetroot
For many people, the world that we live in can often be extremely stressful. The stress, combined with so many other things, makes our bodies toxic as well. When you combine the stress and toxicity together, the result, unfortunately, for a lot of individuals is anxiety attacks and panic attacks. In our fast paced society where fast, processed food like burgers and fries, what we get out of vending machines, and “comfort food” like potato chips, Twinkies, Swiss cake rolls, etc. are the norm, we have developed a very toxic and dangerous environment for our bodies. In regard to anxiety and panic attacks, the best way to correct the situation is through anxiety natural remedies. Hypnosis is another drug-free way to deal with panic and anxiety. It is a recognized form of treatment and has been for many years now. It’s also safe and there are no side effects.
Cheers then.
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