A deficiency in B Vitamins such as folic acid and B12 can trigger depression in some people. You can take a vitamin B supplement or eat foods that are rich in B vitamins to ward off anxiety. These include beef, pork, chicken, leafy greens, legumes, oranges and other citrus fruits, rice, nuts, and eggs.
Carbohydrates also increase production of serotonin in the brain. When choosing mood-lifting carbs, go for whole grains, such as whole wheat bread or brown rice, rather than processed choices, such as sugar, candy, or even white bread and white rice.Processed carbs may give you an initial surge of energy, but that can be followed by an insulin rush, which rapidly drops blood sugar levels, ultimately leaving you feeling lethargic.
Evidence continues to mount that
consuming Omega-3 fatty acids (EPA and DHA), found in fatty fish such as salmon, tuna,
lake trout, herring, mackerel, anchovies, and sardines, can be uplifting and
enhance your mood.
Protein helps stimulate the production of the brain chemicals
norepinephrine and dopamine, which, like serotonin, are neurotransmitters and
carry impulses between nerve cells. Higher levels of norepinephrine and
dopamine have been shown to improve alertness, mental energy. Good sources of
protein include Greek yogurt, fish, meats, cheese, eggs, nuts, beans, soy, and
lentils.
Green tea especially chamomile green tea is an anti-anxiety and anti-depression herb and helps
in reducing stress.
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