Anxiety: 7 Foods to Reduce Your Anxiety

Anxiety & Food

Foods that reduce anxiety is actually not a new concept. In the health industry and before modern medicine natural products including food have been used for many years to heal all kinds of ailments, but can it really help to reduce anxiety and improve our mental well-being?

Scientific evidence suggests that depression and anxiety can be caused by a chemical imbalance in the brain. Serotonin which is a chemical that helps send messages from one brain cell to another is how the cells in the brain communicate. If serotonin levels become imbalanced then communication can be disrupted which leads to depression and anxiety.

Pharmaceuticals have found the solution to this with antidepressants so your brain can perform at its best and there products help restore a fine chemical balance. Interesting marketing, no wonder food and natural remedies are overlooked to improve mental wellbeing.

I do not advocate for people who are prescribed antidepressants to stop taking them. I think antidepressants can be very useful in the right circumstances and for a period of time. However if like me you would like the opportunity to explore all your options you may wish your doctor had told you this before writing a prescription for medication. For some people a healthy diet will need to be part of a holistic plan that considers medication, talking therapies and other help.

Food is the most abused anxiety drug so if you have been suffering for years, struggling to face the day, experiencing chronic tiredness at different parts of the day, beating yourself up and feeling like a failure. Perhaps you are thinking could food really be the cure for my anxiety but I want to show you how changing your food can change your mood.

7 Foods to Reduce Your Anxiety

1) Substitute processed grains for wholegrains. Substitute white bread, white pasta and white rice for Wholegrain pasta, rice and bread. They are rich in magnesium. Magnesium deficiency can lead to anxiety. Wholegrains also contain tryptophan which becomes serotonin a vital chemical for the brain. Avoiding complex carbohydrates like white processed foods will create a healthy energy while reducing your hunger.

2) Increase your super foods. Blueberries & acai berries both contain antioxidants that are extremely beneficial for relieving stress. They are also full of vitamin C which is great stress buster.

3) Omega 3. These fatty acids help keep cortisol and adrenaline from spiking when your feeling tense. Salmon is one of the best sources of omega 3 and spinach is also good too.

4) A handful of Almonds each day. Contain zinc which is good for maintaining a balanced mood and have iron and both healthy fats. Low iron levels can increase anxiety. They also contain vitamin B2 and E which boost the immune system.

5) Drink plenty of Water. Dehydration is known to cause more anxiety. However generally drinks plenty of water is good for you. Aim for at least 1.5 litres a day.

6) Avoid caffeine. Any stimulant will increase you anxiety. Substitute tea and coffee for herbal teas. Valerian and Chamomile are good for creating a calming effect.

7) Treat yourself to chocolate. I bet you thought you would never be encouraged to eat chocolate and yes there is a but. Dark Chocolate reduces cortisol the stress hormone that causes anxiety and it contains other compounds that improve your mood. Preferably dark chocolate with no added sugar or milk.

If you have been in a desperate place for long, then these simple steps could be a life changer, a message of hope. It is hard to believe that something as simple as food can be unbelievably successful in treating anxiety. This really does work to calm your anxious mind but it also will improve your mood and end cravings.

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Ginkgo Biloba for Depression, Memory and Heart Problems

Ginkgo biloba is a tree that existed for more that 100 million years - it grew in many parts of the world before the Ice Age and it survived in Asia. The ginkgo biloba tree reaches and average height of eight metres and it can live for up to 1,000 years and is highly adaptable to many different conditions. The fruit of the tree has an unpleasant odour and the pulp can cause a severe skin irritation in most people. However, the leaves and the nuts have many medicinal qualities. The tree is now cultivated all over the world for use as medicine. It is a safe and effective herb when used in prescribed doses.

There is a great deal of research that has been done and continues to be conducted on ginkgo biloba's efficacy - there are over 400 published studies and reports, as well as several books on. Over 4 million prescriptions are written for its use every year in Europe alone - the annual sales in Europe exceed $500 million. It is the most frequently prescribed herb in France and Germany.

Both the leaves and nuts are used medicinally. The nuts are edible and can also be dried. The chemistry of the nuts and leaves are similar but the quantities of the components vary a little. The combination of components gives ginkgo biloba its wide variety of healing qualities. Single components cannot be isolated and used individually - as the combination is what makes it effective.

Ginkgo biloba has many functions in the body. 

These include:

Heart, lungs and cardiovascular system - increases oxygen supply, boosts circulation by improving blood flow and heal blood vessel damage.

Brain - helps to keep the mind alert, lifts mood, regulates brain metabolism and enhances mental function, including memory and concentration.

Aids eye health, balance and hearing.

Reduces premenstrual syndrome, protects the prostate in men and provides help with urinary problems- it is well known for its positive effect in the treatment of male impotence resulting form decreased blood flow to the penis.

Protects the nervous system.

Supports the immune system - enables white blood cells to fight a range of foreign invaders - including viral and bacterial infections. It also helps to reduce the occurrence and severity of allergic reactions.

Anti-inflammatory and eases muscle cramps.

One of the main uses of ginkgo biloba is in improvement of the circulatory system. It has the ability to increase the blood flow through the aging blood vessels - especially the brain. The improved circulation in the brain enhances memory, mental agility, alertness and concentration. It also alleviates some forms of depression. Ginkgo biloba improves the circulation to all areas of the body - especially the extremities (hands, feet, penis) and is therefore recommended in the treatment of varicose veins, Raynaud's disease, intermittent claudication, winter hands and feet, varicose ulcers, diabetic ulcers, and end-arterial disease associated with smoking. In order to improve functioning of the brain and nervous system it is suggested that you take a combination of ginkgo biloba and multivitamin and mineral supplements (these need to include balanced B group vitamins). The amino acid Acetyl-carnitine is also suggested to improve memory and mental alertness (This amino acid is often prescribed for Alzheimer's and senile dementia). The essential fatty acids omega-3 and omega-6 are also important for improved nerve transmission and nervous system health.

Ginkgo biloba has been shown to be effective in treating some forms of mild to moderate depression. The antidepressive effects of ginkgo biloba have been studied and in one recent study 40 elderly patients were given 80mg ginkgo biloba extract or a placebo three times per day. After 4 weeks the patients taking ginkgo biloba showed a marked reduction in the total score as measured by the Hamilton Depression Scale. The dosage for mild depression is 40 mg three times per day. Ginkgo biloba can be used with prescription antidepressants.

Ginkgo biloba is a very safe herb to use and has few side effects in long-term studies and there is no decline in its effect over time. In 44 studies, involving 9,800 patients the only side effects reported were gastrointestinal discomfort in 26 cases, headache in 7 cases and dizziness in 6 cases. These were transient and lasted a few days only. Ginkgo biloba shows no interaction with other medication and can be used with prescription drugs. Because of ginkgo's effect on blood clotting it would be wise to use less prescription anti-clotting agents such as warfarin, heparin as well as aspirin - tell your doctor and ask for your medication to be decreased. It is best to consult your health care professional if you are taking medications.

Ginkgo biloba is a valuable herb with a unique combination of chemicals which mean that is has many uses in the body. Some of these uses have been presented in this article. The range of uses is still being explored by researchers but ginkgo's effectiveness in improving circulation, brain and nervous system function, immune system and depression is well established.

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