May
21
2008
We are all individual; we have different tastes, some of us have allergies and sensitivities and we all react differently to foods. It would be greatly beneficial to see a nutritionist, with your anxiety in mind- it would be a sort of investment. You could also test or get tested to see if you have any food sensitivities. Holland & Barrett’s sometimes have testing weekends, so ask instore for details.
Here are a few basic rules that will benefit everyone:
Cutting down, or eliminating caffeine and nicotine. Caffeine and nicotine are both stimulants, they increase your heartrate and adrenalin production- not good news for anxiety sufferers. If you can’t get by without your caffeine fix then slowly cut down and begin replacing your morning coffee with a cup of herbal tea
Sugar drastically affects mood levels. Anxiety is sometimes caused by both low and high blood sugar, so it’s essential to try and stay away from refined sugars (chocolate, sweets, biscuits) and refined carbohydrates (white pasta, white bread) and stick to complex carbohydrates (wholemeal bread, potatoes, wholemeal pasta).
Try to keep your diet balanced, with plenty of vegetables, complex carbohydrates, proteins and unsaturated fats. It’s okay to treat yourself occasionally, but remember you’re trying to make a life change here to reduce your overall anxiety. If you know that you react badly to sugar, eat it with fibre and this will dilute and absorb some of the sugar lessening the sugar rush and mood crash you’d get.
B complex vitamins are the vitamins required for a healthy functioning brain and nervous system. Vitamins B1 and B2 found in cereals, whole grains, potatoes, seafood, liver, and kidney beans. Vitamin B3 is found in liver, fish, chicken, nuts, whole grains, and beans. Vitamin B5 is found in most foods. Fish, chicken, wheat germ, potatoes, bananas, and beans are good sources of vitamin B6. Vitamin B7 is found in egg yolk, peanuts, liver, bananas, grapefruit, and watermelon. Leafy green vegetables, liver, citrus fruits, nuts, peas, beans, and wheat bread are good sources of vitamin B9. Vitamin B12 is found in eggs, milk, meat, poultry and dairy.
If you’re worried you’re not getting enough vitamin B then consider taking a dietry supplement.
Monounsaturated fats help your brain to function- so this means using virgin olive oil intead of vegetable oil and olive-oil margerine like Bertolli. Fish and nuts are also great sources of various unsaturated fats. Don’t see fats as the enemy here, we do need fat- but only good fats found in the items listed here.
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