Friday, 24 October 2014

21 Best Natural Foods and Tips to Reduce Stress and Anxiety

Human body can manage the scenario of a short term Stress and Anxiety, but when it comes to a long duration then it can leave some bad impacts on your body. Nowadays most people lead hectic lifestyles. For that, there is a considerable amount of Stress and Anxiety in their lives. It is known that Stress and Anxiety does not produce good effects on the health. If one faces stress for a long period of time it can cause negative effects on the body, behavior and moods. It can also adversely affect short term as well as long term physical problems such as learning abilities, impaired memory, coronary heart disease, high blood pressure and a compromised immune system.  According to its medical definition, anxiety is a state consisting of psychological and physical symptoms that are brought about by a sense of apprehension at a perceived threat. These symptoms vary greatly according to the nature and magnitude of the perceived threat. Here we have some natural food tips to feel free from stress and anxiety.

21 Best Natural Foods and Tips to Reduce Stress and Anxiety

1 . Almonds

These crunchy little dudes are great stress relievers: they're packed with vitamin B2 (riboflavin), vitamin E, magnesium, and zinc. B vitamins and magnesium are involved in the production of serotonin, which helps regulate mood and relieve stress. Zinc has also been shown to fight some of the negative effects of stress, while vitamin E is an antioxidant that destroys the free radicals related to stress and heart disease. However, you should only eat a small handful at a time since almonds are high in fat. Although it is mostly healthy fat of the unsaturated variety, it could still make you pack on the pounds.

2 . Beef

Ah, another great reason to indulge in a big slab of beef — it will chill you out thanks to the iron, B vitamins and zinc it contains. Of course, beef does contain unhealthy saturated fat, which increases your risk of coronary heart disease and other illnesses.

To get around this problem, pick the leanest cuts of beef you can find; look for the word "round" or "loin" in the name, such as top sirloin, top round, and tenderloin.

3 . Broccoli

Yet another food that is chock-full of stress-relieving B vitamins, broccoli has the added benefit of containing folic acid, which is also part of the B vitamin family. Folic acid helps relieve stress, anxiety, panic, and even depression. Try broccoli as a simple accompaniment to fish or chicken, or toss it into a stir-fry along with a few other vegetables and some beef or shrimp.

4 . Fish

Most types of fish are replete with all-important B vitamins, particularly the renowned stress fighters B6 and B12. In fact, B12 is one of the most important vitamins involved in the synthesis of the "happy" brain chemical serotonin; a vitamin B12 deficiency can even lead to depression. For lunch, try a tuna salad or sandwich (with light mayo). A good dinner option is grilled salmon or mackerel with a side of leafy greens and whole-grain rice; see below for more on the stress-fighting benefits of these foods.

5 . Salmon

Eating salmon can reduce stress and anxiety. Adding at least three times in a week in your meal control your stress and anxiety level.

6 . Blueberries

These little blue miracle workers are jam-packed with antioxidants and vitamin C, which are potent stress busters. As an added bonus, they're low in calories, so they won't make you blimp-like. Blueberries are also a good source of fiber, which can help relieve the cramps and constipation that can occur in times of stress. Mix the little suckers with some cottage cheese or eat them on their own as a snack or dessert.

7 . Litche (Lychee)

Eating fresh fruit of Litche (Lychee) also best to reduce stress and anxiety level. Or make a powder with Litche (Lychee) seeds and take 3-4 pinches with water after 2 hours of having your breakfast. The best tip to release your anger naturally.

8 . Milk

In addition to those kung fu-fighting vitamins B2 and B12, milk also contains antioxidants that help destroy free radicals associated with stress. Have some skim milk with your cereal for breakfast or pour yourself a tall, cold glass and use it as an excuse to scarf down a few chocolate chip cookies. Uh, not too often.

9 . Walnuts

Omega 3 in walnuts found very great to keep your anxiety and stress level. Walnuts have a calming effect on your body and help relieve feelings of anxiety. In a research stress can caused by poor blood flow to the brain. Walnuts is the best natural source to maintain your blood pressure level and also improve blood flow to the brain.

10 . Eat small meals often

Maintaining steady blood sugar levels is key to stabilizing mood. Ensure you have a small meal every 2-3 hours that contains protein. For example, a hard-boiled egg and lettuce, 10-12 almonds, a small can of tuna and brown rice.

11 . Herbs for stress

Herbs that calm include passionflower, St. John's wort, kava, oats, damiana, chamomile. Those that reduce the effects of stress on the body include Licorice, Siberian ginseng, rhodiola and withania.

12 . Valerian

Some herbal supplements reduce anxiety without making you sleepy (such as L-theanine), while others are sedatives. Valerian (Valeriana officinalis) is squarely in the second category. It is a sleep aid, for insomnia. It contains sedative compounds; the German government has approved it as a treatment for sleep problems. Valerian smells kind of nasty, so most people take it as a capsule or tincture, rather than a tea. If you want to try it, take it in the evening—not before you go to work! Valerian is often combined with other sedative herbs such as hops, chamomile, and lemon balm.

13 . Eucalyptus

You can use all natural eucalyptus to help with your feelings of stress and anxiety. Many users have reported intense feelings of relaxation after using it. The oil is extracted from the eucalyptus plant, and can be used in several different forms including a spray or made into a tea. The trick to using all-natural products like these is to make sure that you are getting to the problem early. It’s much easier to diffuse anxiety before it creeps up than to try to treat a full blown anxiety attack using herbs and other natural remedies, as they take time to have their effect on the body and senses.

14 . Meadow Sweet

If you’ve been experiencing headaches due to the amount of stress and anxiety you’ve been experiencing, meadow sweet might be just the tool for you to use for relief. This is another herb that makes a great relaxing tea that you can sip on whenever you feel the first tingle of a headache, or even before then, when you recognize a trigger that sends you into an anxious state. There are a few contraindications with meadow sweet, so be sure to get your doctor’s approval before you begin taking it. Namely, if you have an aspirin sensitivity you may want to avoid using this.

15 . Passionflower

Studies have shown that passionflower lowers anxiety in mice, but only one study has been carried out in humans, according to Lenz. That randomized, placebo-controlled study was done in 2001 in patients with general anxiety disorder, and found that 45 drops of liquid passionflower daily was as effective in treating the disorder as the drug oxazepam. Still, more research on its safety and effectiveness is needed, Lenz wrote in his study.

16 . Lemon balm

Several small studies have found that this supplement, which is part of the mint family, can improve mood and induce feelings of calmness, Lenz said. One study found that 1,600 milligrams of dried lemon balm was associated with an increase in calmness for up to six hours, he said. Lemon balm also appears to be relatively safe.

17 . Whole-grain rice or pasta

It's a good thing carbohydrates are finally back in style now that everyone has realized those low-carb diets were a bunch of hooey; carbs boost serotonin levels and thus have a calming, soothing effect. While all carbs will give you this kick, stick to whole-grain bread, rice and pasta. Simple carbs like white bread and pastries will only give you a momentary boost followed by a crash, and they will make you pack on the pounds. On the other hand, whole grains (complex carbs) are digested more slowly and will thus keep you feeling fuller — and conceivably happier — for a longer period of time. A small portion of brown rice or whole-wheat pasta as a side dish for dinner should give you the boost you need.

18 . Chamomile

Chamomile has long been used to help calm the mind and relax the body, and it is often used as a tea. Rather than just being a folk remedy, scientific studies have actually backed up its effectiveness, and there are not clinical trials that have shown it really does work. This is good news for those that want a non-prescription way to help treat anxiety. Keep in mind that using chamomile alone might not be enough to treat severe cases of anxiety, such as panic attacks or associated conditions like clinical depression, but they can play their part in a more comprehensive approach.

If you have a jittery moment, a cuppa chamomile tea might help calm you down. Some compounds in chamomile (Matricaria recutita) bind to the same brain receptors as drugs like Valium.

You can also take it as a supplement, typically standardized to contain 1.2% apigenin (an active ingredient), along with dried chamomile flowers. In one study at the University of Pennsylvania Medical Center, in Philadelphia, patients with generalized anxiety disorder (GAD) who took chamomile supplements for eight weeks had a significant decrease in anxiety symptoms compared to patients taking placebo.

19 . Aromatherapy

The sense of smell bypasses the cognitive brain (the bit that does the worrying). Light some incense e.g. nag champa or sandalwood. Burn some aromatherapy oils such as lavender or rose. Or just wear your favourite perfume or cologne.

20 . Cantaloupe and Cottage Cheese

Cantaloupe is an excellent source of vitamin C, which is crucial in combating stress. In fact, prolonged periods of stress deplete levels of vitamin C in the adrenal glands, so it's important to consume foods that contain high levels of it. Since cottage cheese is a good source of vitamins B2 and B12, mixing it with cantaloupe for breakfast or a midday snack will help you banish your feelings of anxiety.

21 . Sugar Cane (Ganna) Juice

Calcium (Vitamin C), iron and magnesium in sugar cane juice reduces high blood pressure level and control stress and anxiety naturally. Diabetes patients avoid to use it.

Important Tip!

Some herbal supplements can reduce stress and anxiety over short periods, but they are not a long-term solution. In case of severe condition you must counsult your problem with good Psychologist or Counselor.