Feeling nervous and tense? What you eat can improve your mood
Anxiety, like depression, is a common human emotion, but for one in ten people it begins to rule their lives. Surprising though it may seem, what we eat influences how we feel, and by making some changes to your diet you could feel a lot calmer.
Mood-improving foods
Good nourishment is paramount when it comes to beating anxiety. B-complex vitamins, for example, help provide energy, and a deficiency may cause irritability, nervousness, depression and loss of appetite. Eat plenty of foods rich in protein, calcium, magnesium, phosphorous and potassium, and vitamins B and C, which are easily depleted by stress.
Include the following in your diet: wholegrain cereals, broccoli, asparagus, wheatgerm, spinach, garlic, Brewer’s yeast, papaya, eggs, carrots, celery, greens, cabbage, parsnips, oranges, blackberries, cauliflower, bananas, rhubarb, natural yogurt, beans and pulses, soya products, nuts, fish, onions and avocado.
It’s also advisable to avoid or limit your intake of the following:
Caffeine – found in coffee, tea, cola drinks and chocolate. This stimulates an adrenal response in the body, which can provoke anxiety, nervousness and insomnia. It also depletes the body of vitamins and minerals that help balance mood. Don’t have more than 100mg a day (equivalent to one cup of percolated coffee).
Nicotine – this stimulates increased physiological arousal and makes the heart work harder. As a result, smokers tend to be more anxious than non-smokers and are more likely to have sleep problems.
Alcohol – after temporarily increasing our confidence, this causes dehydration, mood swings, fuels aggression and is a depressant.
Sugar and refined foods – these cause fluctuating blood sugar levels which are a prime trigger for anxiety. Instead, increase your intake of low-GI foods. Eat carbs with protein so that sugars will be released into the blood stream slowly to maintain energy levels, and eat little and often.