Healthier Eating And Exercise Will Lead To Better Sleep, While Alleviating Anxiety
It is normal for people to become anxious, especially when facing a situation with an unknown outcome. However, if the emotional changes are persistent and seemingly uncontrollable, then it becomes a health problem. If you are going through such an experience, then you probably have an anxiety disorder.
Anxiety disorder is a widespread mental condition that affects people not only in developed nations but also in the rest of the world. The condition is often characterized by bouts of intense fear and worry about everyday situations. The patient may experience rapid breathing, fatigue, restlessness fast heart rate and excessive sweating for no apparent reason. If left untreated, anxiety attacks may interfere with your emotional relations, social interactions, and overall quality of life.
Notably, doctors are yet to discover the real cause of anxiety disorders. However, researchers believe that the causes stem from a combination of other factors such as drugs or alcohol, hormonal imbalance, environmental stress, genetic factors, and other mental disorders.
The sad news is that there are no known cures for anxiety attacks. However, the condition is highly treatable and manageable. With proper treatment, you may manage and relieve recurring symptoms of the disorder, and live a long and fulfilling life just like anyone else. Common treatment options include medications, psychotherapy, counseling, meditation, cognitive behavioral therapy, and other self-care techniques.
Recently, eating healthy and regular exercise along with better sleep has emerged as the ideal solution to treating and managing anxiety. By eating certain types of foods, you can experience greater relief and lessen the symptoms of stress and anxiety. If you supplement your diet with regular exercise and plenty of sleep, then you should expect reduced cases of anxiety attacks.
How Eating Healthy Can Make a Difference In Coping With Anxiety
According to research, hormonal imbalance and bodily malfunctions are some of the possible causes of anxiety. To reverse this situation, it is imperative that you make lifestyle changes, including changing your dietary regime.
Essentially, eating healthy can make all the difference in alleviating the symptoms of stress and anxiety. Foods such as fruits, vegetables, nuts, whole grains, and legumes contain nutrients that improve mood, enhance cognitive function and relieve anxiety. Here are a few dietary changes that you can make to reduce anxiety attacks.
– Always eat a balanced diet
Perhaps, one of the best ways of managing stress and anxiety is by eating a healthy, balanced diet. Your meals should include all the vital nutrients while ensuring that you eat the right portions at any given time. Importantly, you may always consult a professional nutritionist if you are having trouble creating a balanced and workable diet plan.
– Include proteins in your breakfast
Breakfast is undoubtedly the most important meal, as it provides you with the much-needed energy to tackle the day ahead. However, to make the most of this meal, it is advisable that you include proteins in your diet. Proteins are a rich source of energy and they help the body feel fuller and calmer by keeping blood sugar levels steady throughout the day. This can reduce anxiety attacks significantly.
– Drink plenty of water
Apparently, your body needs sufficient water to function optimally. Any break down in normal bodily processes due to lack of water might change your mood and cause anxiety.
– Avoid drugs or alcohol
A glass of red wine after meals might be good for your health. However, if you have a history of anxiety attacks, it is better to limit or avoid taking alcohol at all. In essence, alcohol consumption might interfere with your sleep and make you edgy, subsequently triggering an anxiety attack. The same applies to taking drugs. Dependence on drugs may increase the likelihood of suffering from stress and anxiety disorders.
– Limit your caffeine intake
You should also limit your intake of caffeinated beverages such as coffee and tea. These drinks contain a high percentage of caffeine that might interfere with your sleep and make you jittery or nervous due to the increased level of alertness.
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– Include yogurt and dairy products in your diet
Yogurt and other dairy products such as cheese and sauerkraut consist of nutrients and good bacteria that are vital for brain function. They also have anti-inflammatory properties that help calm the brain and relieve stress. With this in mind, it is advisable that you include yogurt and other fermented dairy products in your diet to enjoy the calming effect they have to offer.
– Eat complex carbohydrates
Eating foods rich in complex carbohydrates can go a long way to help reduce anxiety attacks. Apparently, complex carbohydrates such as brown rice, barley, oatmeal, and legumes contain nutrients that increase the level of serotonin in the brain. As you might be aware, serotonin is a chemical that is responsible for mood induction, wellbeing and happiness.
– Eat healthy snacks between meals
Eating healthy snacks such as Brazilian nuts and dark chocolate in between meals can make a difference in helping patients deal with anxiety attacks. Essentially, snacking helps replenish your energy levels while keeping your sugar levels steady, subsequently preventing mood changes. Besides, eating snacks can also keep you from over-indulging during mealtime.
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– Monitor food sensitivities
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If you know you have an anxiety disorder, then it is important to pay attention to various food sensitivities. Certain foods can cause a hormonal imbalance in some people, triggering an allergic reaction. This might subsequently lead to irritability and anxiety attacks. With this in mind, it is advisable that you avoid foods that can trigger physical reactions and shifts in mood.
– Exercise for stress and anxiety
According to various studies, exercise is a great way to fight off negative energy and treat anxiety. Apart from improving your physical condition and preventing diseases, working out on a regular basis can go a long way to improve mental fitness and reduce stress. It is therefore not surprising that the happiest people in the world are supposedly those who are fit and in good shape.
The best part is that your workout routine does not have to be intense for you to relieve anxiety. Interestingly, a simple 5-minute aerobic session may set you on your way to anxiety relief. Other exercises that you should consider include swimming, cycling, jogging and walking.
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So What Is The Link Between Exercise And Anxiety Disorders?
Well, anxiety is a mental condition that emanates from the brain. By exercising for as little as 5 minutes every day, your body will release serotonin and endorphins, which are neurotransmitters responsible for controlling mood and reducing anxiety. Exercises can also help you clear your mind and relax, subsequently reducing stress and depression that might trigger an attack.
This subsequently curbs the likelihood of an anxiety attack from occurring throughout the day.
Other benefits of embracing a viable exercise program as far as curing anxiety are concerned include:
– Boost self-confidence
Exercising can significantly boost your self-confidence, allowing you to face your fears as you tackle everyday situations with the confidence that they deserve.
– Increases self-esteem
Believe it or not, but exercising regularly can help you feel good about yourself. Essentially, it improves your mood and clears your mind, helping you get rid of any inferior opinions you might have about yourself.
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– Enhances social interactions
Whether you are working out in a public gym or jogging at the local park, joining an exercise program can go a long way to help create new relationships and improve your social interactions. Essentially, you will be able to face your fears by interacting with new people and making new friends.
– Creates a sense of empowerment
Nothing is as fulfilling as completing an intense workout routine. Exercising helps create a sense of empowerment as the participants feel that they are capable of doing anything to fulfill their dreams
How Better Sleep Can Help Relieve Anxiety
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Sleep deprivation and poor sleeping habits can worsen anxiety symptoms significantly, leading to the development of more severe mental conditions such as depression, dementia, sleep apnea or even heart disease. With this in mind, it is important that you get a good night’s sleep to prevent the symptoms of anxiety from aggravating.
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Here is a list of tips you can use to get better sleep at night
– Avoid drinking caffeine before bedtime
– Avoid eating foods high in saturated fats
– Drink a glass of warm milk before bedtime
– Exercise regularly
– Steer clear of alcohol or drugs
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Take Away on, Natural Cures For Anxiety Attacks
You may treat anxiety using several methods, including medication and counseling. However, some of these treatment options might not work on some people. With this in mind, the best possible way of treating anxiety naturally is through healthy eating and regular exercise.
So is healthier eating and exercise your answer? Along with better sleep. Well, your guess is as good as mine.
This article on the natural cures for anxiety has been another amazing adventure of the ongoing growth of knowledge for us to effectively articulate for the benefit of every viewer that is seeking to improve their struggles with anxiety in the most natural ways possible.
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