Can food and Physical Exercise fight anxiety? Having anxiety is gradually increasing in the society because of an external factor, environmental issues and busy lifestyle but there are physical exercise and food that can fight anxiety even after having no time to give. In India, mental illness is often followed by denial and hesitation to seek help. World mental health is observed on October 10 every year, with the overall objective of raising awareness of mental health around the world last year the theme was “Mental health of all”.
However, the scenario in India is not changed in India there is still a stigma attached to mental health. Studies have shown that exercise is very effective at reducing fatigue, improving alertness and concentration and at enhancing overall cognitive function. Scientist have found that regular participation in aerobic or physical exercise can decrease stress, stabilize mood, improve sleep and improve better blood circulation, only 5 mins of exercise will start producing anti-anxiety effects
HERE ARE SOME GREAT TIPS THAT WILL FIGHT ANXIETY
EXERCISES HELP TO FIGHT ANXIETY –
- Runner’s high
When it comes to workout cardio exercises have the edge and running is the best form of cardio. Earlier it was said that it will be great for the people who have stress should go on a run for 25 mins to 30 mins but as per recent studies has shown that there is no specific intensity level but moving more is a great start.
- Build your muscles
Strength and happiness are directly proportional. A recent study on 50 strokes survivors with depression found that enrolling themselves in 10-week strength training program helped reduced symptom of depression and numerous other benefits. “Strength training is about mastery and control,” says Leslie Seppinni, PhD, a clinical psychologist and family therapist in Beverly Hills.
- Practise Yoga
In a study, a group of 65 women with depression and anxiety were asked to take yoga classes and meditate with the word “Ohm” twice a week for two months. 34 women did everything that was asked were much happier that the 31 women who didn’t. Eastern tradition such as yoga have wonderful antidepressant effects in that they improve flexibility, increase mindfulness and also increase happiness which helps to break up the negative thoughts and also increase strength and will fight anxiety
- Tai chi
Just like yoga, the slow gentle soft movements it is another eastern tradition that might help you break some thoughts of depression. It is also said that the social setting while doing tai chi which is done in group settings may also play an important role to help a person to fight anxiety.
- Go outside
If you enjoy sitting outside in the sun then try simple activities such as gardening, throwing a ball around with small kids or even washing your vehicles. It has shown in the studies that the small dose of sunshine has been shown to boost mood because sunlight stimulates our serotonin levels.
FOOD THAT WILL FIGHT ANXIETY–
- Fatty Fish
Fishes like Salmon and trout are high in omega – 3. It is a fatty acid that has a strong relationship with mental health. Omega -3 food contain alpha-linolenic acid which helps to regulate neurotransmitter and improve brain functions As per current recommendations a person should take two meals of fatty fish in one week
- Nuts
Pumpkin seeds are an excellent source of potassium, which helps regulate the electrolyte balance and also manages blood pressure. Brazil nuts are high in selenium may improve mood by reducing inflammation, which is important for people with a mental disorder. Selenium is also rich in antioxidants, which helps prevents cell damages and they are even carcinogenic. Some other nuts like Walnut, Almond and Hazelnut which is a good source of Vitamin E. One study has shown that eating raw or unsalted 30gm nuts daily will significantly reduce depression and fight anxiety.
- Dark Chocolate
Incorporation some dark chocolate into your diet may also be helpful for fighting anxiety. Dark chocolate contains flavonol which is antioxidant that may benefit brain function. Expert has suggested that dark chocolate might help reduce stress and anxiety. A study from 2014 suggests that eating 40g of dark chocolate helps to reduce perceived stress in a female student. It is also said that they work as a mood lifter. One study also suggests that Flavonoids might reduce neuroinflammation and cell death in the brain.
- Yoghurt
If you want to fight anxiety you have to add yoghurt in your diet. Yoghurt contains healthful bacteria, Lactobacillus and Bifidobacteria. There are records which shows that bacterial fermentation has positive effects on brain health. Yoghurt and other dairy products may also produce anti-inflammatory effects in the body which helps in stress, fight anxiety and depression. Another study shows the result that when women consumed 4.4 ounces (125 gm) of yoghurt twice a day for four weeks have better mental health and more emotional balance and are better to fight anxiety.
- Green Tea
Green tea contains an ammonia acid called theanine, which helps in receiving increasing scrutiny due to its potential effects on moods disorders. A study conducted in 2017 found that 200mg of the anine improves self-reported relaxation and calms the body while reducing tension. researchers at Kumamoto University in Japan have found that matcha, the deep green tea used in Japanese tea ceremonies, Matcha is the finely ground powder of new leaves from shade-grown Camellia sinensis green tea bushes.
References
- https://www.everydayhealth.com/serotonin/guide/
- https://www.webmd.com/balance/stress-management/video/video-avoid-holiday-stress
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4350893/
- https://www.thieme-connect.com/products/ejournals/html/10.1055/a-0588-5534#RC0072-15
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4997290/
- https://link.springer.com/article/10.1007/s11655-015-2160-z
- https://www.sciencefocus.com/news/green-tea-may-help-to-reduce-anxiety/#:~:text=Many%20of%20us%20find%20comfort,to%20reduce%20anxiety%20in%20mice.
- https://www.healthline.com/nutrition/6-foods-that-reduce-anxiety#TOC_TITLE_HDR_6
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