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Nutritional Therapy for Anxiety Disorders


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    Nutritional Therapy for Anxiety Disorders

    Nutritional Therapy for Anxiety Disorders

    Nutritional therapy is a science-based field of Alternative medicine that uses nutrition to promote peak performance and to prevent and manage a wide range of health concerns ranging fatigue to depression.

    It is well-known that certain foods and substances tend to create additional stress and anxiety, while others promote a calmer and steadier mood. Certain natural substances have a direct calming effect and others are known to have an antidepressant effect.

    Stimulants

    Caffeine
    coffee, tea, alcohol, coke stimulate an adrenal response in your body, which can provoke anxiety, nervousness and insomnia to name a few side effects

    Nicotine
    this is as strong as caffeine it stimulates increased physiological arousal, vasoconstriction and makes your heart work harder Smokers tend to be more anxious than non-smokers

    Stimulant Drugs
    beware of prescription drugs that contain caffeine and amphetamines, and recreational drugs such as cocaine that increase levels of anxiety and panic attacks in people using them.

    Salt

    Salt depletes the body of potassium, a mineral important to the proper functioning of the nervous system. Salt raises blood pressure that in turn puts a strain on the heart and arteries and hastens arteriolosclerosis. Recommended dosage do not excess 1gm of salt per day.

    Preservatives

    There are over 5000 chemical additives in commercial food processing. Our bodies are not equipped to handle these, and little is known about long term biological effects

    Hormones in Meat

    Most commercially forms of meat have been fed hormones to promote fast weight gain and growth. One hormone diethylstilbestrol (DES) has been implicated in the development of breast cancer and fibroid tumors.

    Sweet, refined foods

    Reduce intake of sweet refined foods as these affect the blood sugar that can lead to anxiety and mood swings while also affecting how the brain functions.

    MSG-glutamates,

    MSG from Chinese takeaway should be avoided as it can have a major irritating effect on the nervous system producing the following: headaches, tingling, numbness and chest pains.

    Drink Soda Water
    Soda water increases the levels of carbon dioxide that helps the body to become balanced when someone is hyperventilating. Soda water also decreases smooth muscle contractions and dilates blood vessels, which allows blood to flow easily around the body.

    Food Allergies

    Be aware to check for food allergies as they can be one of the main causes of many emotional problems.

    Food to eat to reduce anxiety and maintain calm state

    Wholegrain cereals
    Asparagus
    Garlic
    Eggs
    Fish
    Molasses
    Wheat germ
    Brewers yeast
    Carrots
    Onions
    Beetroot
    Spinach
    Paw paw
    Celery
    Stone fruit
    Avocado

    Nutrients

    There are specific nutrients which can decrease anxiety. These include:

    Magnesium

    Green vegetables such as spinach are good sources of magnesium because the center of the chlorophyll molecule (which gives green vegetables their color) contains magnesium. Some beans, peas, nuts, seeds, and whole, unrefined grains are also good sources of magnesium.

    B conplex vitamin
    Grains

    Whole and enriched grain products are good sources of all B complex vitamins except vitamin B-12 and biotin.

    Vegetables, Fruits and Legumes

    Legumes and leafy green vegetables, along with some fruits and nuts, are rich in biotin and vitamin B-5, or pantothenic acid. Rich sources of vitamin B-2, or riboflavin, include broccoli, spinach, Brussels sprouts, mushrooms, almonds and soybeans. Beets and peanuts are good sources of niacin, or vitamin B-3. Citrus fruits like oranges and grapefruit contain significant amounts folate. For vitamin B-6, or pyridoxine, eat spinach, carrots, beans, lentils and sunflower seeds.


    Meat, Eggs and Dairy

    Eggs and meat, including fish, shellfish and poultry, are good sources of biotin, thiamine, or vitamin B-1, vitamins B-3, B-5, B-6, and B-12. Milk and other dairy products like cheese and butter provide vitamins B-2, B-5, B-6 and B-12. Liver, clams and trout are all especially rich in vitamin B-12

    calcium
    Diary products,spinach,nuts ,fish,egg,beans

    Regards,
    viji

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