Anxiety: let he who has never faced it cast the first stone. Self-demand, work demands, university, rushing around, worries and even physiological issues are all reasons for it to appear.

If you live in Brazil, the chances of being an anxious person or even having Generalized Anxiety Disorder (GAD) are greater.

According to the World Health Organization (WHO), Brazil is the most anxious country in the world. More than 18.6 million Brazilians suffer from anxiety. However, only a third seek professional help.

But while anxiety can trigger binge eating, what you eat can help you cope. By the end of this article, you’ll learn how to nourish your body to ease anxiety.

What is anxiety?

Anxiety is natural for any human being and even important. It is essential for survival, as anticipating events is essential for dealing with challenges. The problem is when anxiety reaches alarming levels and is considered a type of mental suffering.

Generalized Anxiety Disorder (GAD) is a persistent state of excessive worry (about real or imagined events). To be diagnosed with GAD, a person must have had some signs for six months.

• Irritability
• Worsening sleep quality
• Tiredness
• Muscle Tension
• Difficulty concentrating

According to experts, three or more symptoms are signs that you suffer from GAD. And even if you have day-to-day anxiety, diet can help you live better. But let's make a disclaimer. This article is not a substitute for a medical consultation, but it can be a warning for you, of course. If you suspect that you have GAD, seek specialized help.

What is the relationship between food and anxiety?

Food and anxiety go hand in hand because nutrients are essential for the production of well-being or stress hormones. In addition, certain substances can trigger processes that worsen anxiety. The opposite also happens; there are foods that are considered natural anxiolytics.

The intestine is considered the second brain. 95% of serotonin is produced in this organ. The substance is important in regulating mood, sleep, appetite, heart rate, body temperature, sensitivity and cognitive functions. Low serotonin concentrations cause several problems for our quality of life, including anxiety.

Poor concentration, bad mood and difficulty sleeping are also related to the lack of this neurotransmitter.

Therefore, a healthy intestinal microbiota helps a lot to control anxiety. We achieve a healthy microbiota with a good diet.

How food affects our emotions

The relationship between anxiety and eating also occurs in another instance.

Have you ever heard the phrase “You are what you eat?” It refers to your body, health and how you feel.

Anxious people may seek comfort in food. This is because when eating, insulin is released into the body, especially when fat or sugar is ingested. Thus, tryptophan (essential for the production of serotonin) triggers feelings of well-being in the brain. However, it does not last long. Therefore, it is common for people with anxiety to want to eat more.

Food can also help you feel more energetic, focused, and calm. To do this, you need to make strategic food choices.

How can a shift to a more nutritious diet balance this relationship?

In addition to calories, foods have properties and nutrients that are essential for our emotional health. Therefore, knowing which foods make us more emotionally balanced is important.

Foods that help control anxiety

From vitamins to healthy fats, there are nutrients that will help you control your anxiety. Take note of these anti-anxiety foods to add to your shopping list the next time you go to the supermarket.

Foods rich in B vitamins

Folic acid, choline and B12 are strong allies in reducing anxiety. The foods in this group include:

• Avocado.
• Oilseeds.
• Broccoli.
• Foods of animal origin (such as meat, eggs, milk and dairy products).
• Seafood.
• Seeds.
• Whole grains.

Magnesium

Magnesium deficiency is linked to increased anxiety. Medications for the problem are less effective in controlling anxiety in patients with a deficiency of this nutrient.

Foods with magnesium to add to your shopping list:

• Grape.
• Banana.
• Avocado.
• Grains.
• Whole grains.
• Nuts.
• Sesame
• Peanut.
• Sunflower seed.
• Pumpkin seed.
• Cashew nut.
• Milk and dairy products.
• Fish like salmon.
• Beet.
• Cabbage.
• Spinach.

Zinc

Zinc is crucial for the nervous system. In people with depression or GAD, it is often in low concentrations. Therefore, reinforce the presence of zinc in your body with:

• Dark chocolate.
• Linseed.
• Pumpkin seed.
• Watermelon seed.
• Oyster.
• Shrimp.
• Lobster.
• Egg yolk.
• Milk and dairy products.
• Peanut.
• Cashew nut.
• Bean.
• Beef.
• Chicken.
• Spinach.

Good carbohydrates

Carbohydrate-rich foods are the most sought after in cases of emotional hunger and comfort for those who are anxious. However, foods with a high glycemic index are harmful in the long term. They release glucose quickly into the blood, which brings a feeling of pleasure. The problem is that this well-being does not last long, which starts a cycle of relief from the low mood again.

If you choose good carbohydrates with a low glycemic index, the pleasure you get from food will last longer. The energy you get from good carbohydrates is also greater, which helps control your appetite.

Whole foods are on the list of good carbohydrates.

• Oat
• Brown rice
• Bean
• Fruits
• Chestnuts
• Sweet potato
• English potato
• Beet

Lipids

Fatty acids, such as omega 3, play an important anxiolytic role. You can supplement the nutrient, with professional guidance, okay? And invest in foods rich in lipids, such as:

• Fatty fish (such as herring, tuna, salmon and sardines).
• Olive oil.
• Seeds and oilseeds.

Proteins

Aaaaah, our beloved proteins . They contain tryptophan, important for the formation of serotonin, and tyrosine, a precursor of dopamine, both neurotransmitters linked to well-being and happiness.

Bold bars can help you a lot with protein. After all, they have 20 grams of this nutrient and an incredible flavor. They will also help you satisfy your craving for sweets, consume the best type of chocolate and much more. Also on the list are:

• Lean meats.
• Eggs.
• Skimmed milk and its derivatives.
• Mushrooms.
• Grains.
• Between others.

How do you eat? Practice mindful eating

In addition to what you eat, the way you eat your meals is also important in controlling anxiety. Therefore, mindful eating, a practice in which you calmly savor your meals, can help a lot.

So, don’t eat in front of the computer or with your cell phone in your hand. Set aside time to nourish your body and get the most out of this essential act for survival.

We have already dedicated another article to mindful eating . You will see that the technique is simple and powerful.

Anxiety and eating go hand in hand, for better or worse. Follow the tips in this article to control it, but don’t forget to seek medical help if you suspect you suffer from GAD.