Reduce anxiety-related panic attacks with these five foods

·3-min read

Anxiety is one of the most common mental health conditions in the world. Knowing the different types of anxiety and recognising their signs can help a person take their first step towards seeking help.

A combination of treatments such as therapy, medications, and even certain foods can help someone manage their anxiety through supporting brain functions and lowering the severity of panic attacks. Yahoo Life SEA has combined a list of foods that can be easily incorporated into your meals, with properties said to help reduce panic attacks.

1. Salmon

Fresh salmon slice in glass bowl. Top view isolated on white background.
Fresh salmon slice or cooked salmon are both great ways to eat it! (Photo: Gettyimages)

Salmon has many nutrients that promote healthy brain health, including Omega-3 fatty acids, eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA). and Vitamin D. Omega-3, EPA, and DHA have all been studied and proven to reduce inflammation, preventing brain cell dysfunction that is common in people with anxiety.

These nutrients can also help to regulate dopamine and serotonin, which have calming and relaxing properties. In a study, Vitamin D is also associated with lower negative mood disorders. Try adding a serving of salmon to your meals or choosing salmon over meats when you dine out this week. Best of all, it's yummy and easily prepared on its own.

2. Turmeric

Turmeric root and turmeric powder on color wooden background.
Turmeric root and turmeric powder. (Photo: Gettyimages)

A spice that contains curcumin, which had been studied for its role in preventing anxiety disorders, Turmeric is a superfood well-known for its high antioxidant and anti-inflammatory properties.

An investigation into the effects of curcumin on anxiety and depression in obese individuals was conducted in 2015. Participants had shown significantly lower anxiety scores after the 30-day study. 

3. Chocolates

Top view of a preparation of chocolate sauce in a pot in the kitchen for the preparation of the homemade Argentine alfajores recipe. Concept of regional, traditional food.
Chocolate sauce in a pot. (Photo: Gettyimages)

Occasionally snacking on chocolates might just do you good if you suffer from anxiety. In a study, individuals who consumed milk chocolate twice daily for two weeks are reported to observe a “decrease of anxiety in high anxiety trait subjects.” Chocolate also has a high tryptophan content, which gets turned into mood-enhancing hormones such as serotonin in the brain.

In a research using mice, diets low in magnesium were observed to trigger an increase in anxiety-related behaviours. Dark chocolates are, however, a good source of magnesium, and can help to reduce symptoms of both anxiety and depression.

4. Chamomile

Cup of herbal tea with flowers, honey in jar, teapot and and various dried herbs on the tray. Top view.
Chamomile tea is calming on the senses. (Photo: Gettyimages)

Best known for its properties in aiding sleep, chamomile is used globally as a herbal remedy thanks to its anti-inflammatory, antibacterial, and antioxidant properties.

In a study, it was observed that “long-term chamomile was safe and significantly reduced moderate-to-severe general anxiety disorder (GAD) symptoms,” but it, however, “did not significantly reduce rate of relapse.” Incorporating chamomile into your daily routine can include drinking chamomile tea at night or having the chamomile scent in your bedroom to help you relax and facilitate better sleep.

5. Yoghurt

Pudding with chia seed, black currant  and  bee pollen on the gray wooden background. Close-up.
Yogurt, chia seeds and everything healthy (Photo: Gettyimages)

Snacking on healthy yoghurt in between meals may be able to help reduce your anxiety-triggered panic attacks. The probiotics found in some yoghurt is studied to help in improving mental health, and research has shown that healthy gut bacteria might be linked to better mental health.

A 2015 study has also suggested that “fermented foods that contain probiotics may have a protective effect against social anxiety symptoms for those at higher genetic risk.” If yoghurt is not your thing, other fermented foods include kimchi, cheese, and kombucha.

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