HEALTH AND HEAVES : RESEARCH ESSAY

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Many students / individuals world over suffer from anxiety. While some may have it mild, for others it may be severe. People can make a variety of lifestyle changes to help manage the condition and help combat the mental health condition as much as possible.

Eating a diet high in vegetables, fruit, legumes, whole grains, and lean protein can be helpful. Compiled from Medical News Today, here is a list of foods that can help battle anxiety.

7 FOODS THAT CAN HELP COMBAT ANXIETY

1.- Fatty Fish

1.- Fatty fish, such as salmon, mackerel, sardines, trout and herring, are high in omega-3 - a fatty acid that has a strong relationship with cognitive function as well as mental health.

Omega-3 rich foods that contain alpha linolenic acid [ ALA ] provides two essential fatty acids ; alcosa pentatonic acid [EPA] and docosahexaenoic acid. 

[ DHA ] EPA and DHA regulate neurotransmitters, reduce inflammation, and promote healthy brain function.

2.- Vitamin D

Researchers are increasingly linking vitamin D deficiency to mood disorders, such as depression and anxiety. A report in the Journal of Affective Disorders believes that there is enough evidence to prove that Vitamin D positively helps depression.

Other studies on pregnant women and adults have also highlighted how Vitamin D might improve mood. Vitamin D may also improve seasonal affective disorder [SAD] during winter.

3.- Eggs

Eggs are an excellent source of protein. It is a complete protein, meaning it contains all the essential amino acids the body needs for growth and development. Eggs also contain tryptophan, which is an amino acid that helps create serotonin.

Serotonin is a chemical neurotransmitter that helps to regulate mood, sleep, memory and behavior. Serotonin is also thought to improve brain function and relieve anxiety.

4.- Dark chocolate

Experts have long suspected that dark chocolate might help reduce stress and anxiety.

According to a 2014 study, 40g of dark chocolate helped reduce perceived stress in female students.Other studies have generally found that dark chocolate or cocoa may improve mood.

Although it is still unclear how dark chocolate reduces stress, it is a rich source of polyphenols especially flavonoids, which might reduce neuroinflammation and cell death in the brain as well as improve blood flow.

Chocolate has a high tryptophan content, which the body uses to turn into mood - enhancing neurotransmitters, such as serotonin in the brain.Dark chocolate is also a good source of magnesium, which may reduce symptoms of depression.

5.- Turmeric

The active ingredient in tumeric is called circumin. Curcumin may help lower anxiety by reducing inflammation and oxidative stress that often increases in people experiencing mood disorders, such as anxiety and depression.

A 2015 study found the curcumin reduced anxiety in obese adults. Another study found that an increase of curcumin in the diet also increased DHA and reduced anxiety.

6.- Chamomile

Many people around the world use chamomile tea as an herbal remedy because of its anti inflammatory, antibacterial, antioxidant, and relaxant properties.

Some people believe that the relaxant and anti-anxiety properties come from the flavonoids present in the herb. Chamomile tea may be useful in managing anxiety. It is really available and safe to use in high doses.

7.-  Yoghurt

Yoghurt contains healthful bacteria, Lactobaccilus and Bifidobacteria.There is emerging evidence that these bacteria and fermented products have positive effects on brain health.

According to a recent clinical review, yoghurt and other dairy products may also produce an anti-inflammatory effect in the body. Some research suggests that chronic inflammation may be partly responsible for anxiety, stress and depression.

The World Students Society thanks News Desk, The Express Tribune.