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8 best foods for anxiety

help for anxiety in Birmingham

When we’re sad or depressed, we sometimes try and soothe uncomfortable feelings with food – and not always healthy food, either. If you’re suffering from mood swings and other symptoms of anxiety, following a healthy meal plan is a great way to control your emotions and restore order to your life.


The U.S. National Library of Medicine says, “Anxiety is a feeling of fear, dread, and uneasiness. It might cause you to sweat, feel restless and tense, and have a rapid heartbeat. It can be a normal reaction to stress. For example, you might feel anxious when faced with a difficult problem at work, before taking a test, or before making an important decision. It can help you to cope.” Anxiety disorders, however, are more serious.


Anxiety disorders are characterized by panic, anxiety, and fear which interfere with daily life and are hard to control, often out of proportion with what you’re going through. Such feelings don’t go away and worsen over time, necessitating counseling, medicine, or ketamine therapy to control the symptoms. People suffering from anxiety and whose symptoms have gotten worse may ultimately suffer from common anxiety disorders like:

  • Generalized anxiety disorder features persistent worrying, even over trivial matters.
  • Panic disorder is when sudden fear and panic becomes debilitating, reaching its peak within minutes.
  • Phobias, like fear of people, places, and things causing anxiety.


To control anxiety, you first need to recognize the most common signs and symptoms of the condition:

  • Feeling nervous, tense, or restless
  • Having a sense of panic or impending danger
  • Having a fast heartbeat
  • Breathing rapidly
  • Sweating or trembling
  • Feelings of tiredness or weakness
  • Problems thinking or concentrating about anything besides the present worry
  • You have trouble sleeping
  • Experiencing digestive issues
  • Having trouble controlling worry
  • Having the impulse to avoid things that trigger anxiety


  • Studies show that people suffering from anxiety and depression have a higher occurrence of folate deficiency. Asparagus contains a valuable quantity of mood-boosting folate. One cup can supply two-thirds of the daily recommended folate quantity.
  • Avocado and vitamin B6 helps our bodies make several neurotransmitters, like serotonin, which affects mood.
  • When you’re stressed and anxious, your body craves vitamin C – found in blueberries – to help repair and safeguard our cells.
  • Turkey, which contains tryptophan. Tryptophan is an amino acid that the body needs to produce the neurotransmitter serotonin, to help regulate sleep and mood, according to the University of Michigan.
  • Researchers have demonstrated that magnesium in almonds can be an effective treatment for anxiety-related indicators, as insufficient magnesium lowers the level of serotonin in the brain.
  • A link has been discovered between the intake of fermented, probiotic foods like yogurt and a decrease in social anxiety.
  • Dark, leafy greens like kale, rich in vitamin C and beta-carotene, are necessary to boost antioxidant concentrations and support optimum brain functioning.
  • Foods rich in omega-3 fatty acids are especially effective when it comes to helping with anxiety. Omega-3 fatty acids are plentiful in chia seeds, salmon, soybeans, and walnuts plus cold-pressed olive oil.


Eating a healthy diet is more complex than just consuming the fruits and vegetables we mentioned above. Here are some other tips to remember:

  • Eat breakfast foods that contain protein
  • Consume foods rich in complex carbohydrates, like cereals and breads made of whole grains
  • Stay hydrated and drink lots of water
  • Avoid caffeine and alcohol
  • Avoid foods that cause uncomfortable physical reactions and, as a result, anxiety
  • Include healthy, balanced meals in your daily life


Sometimes your best personal effort to reduce anxiety fails. It’s nothing to be ashamed of, but rather a sign you can’t go it alone. In this case, a doctor or counselor may be able to offer guidance – prescription medication, in-person therapy, group counseling sessions, or a referral for ketamine therapy.


Ketamine therapy has proven effective in reducing symptoms of anxiety, depression, and other mental illnesses, plus chronic pain and other conditions not receptive to traditional therapy. The medicine gained fame treating wounded U.S. combat soldiers in Vietnam. Today, it’s not only sought-after for pre- and post-surgical settings, but also to calm symptoms of anxiety like fear, panic, and changes in weight. The medicine is available upon an official diagnosis of anxiety or another mental illness.


If there’s one thing our bodies respond to is eating. Consuming too many sugar-heavy foods and beverages can result in weight gain and mood swings leading to anxiety, depression, and other conditions. To fight off anxiety, maintain healthy eating habits and consider the possible benefits of ketamine therapy.

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