Anxiety is a general term for several disorders that cause nervousness, fear, apprehension and worrying.

It can be so severe that it actually causes physical symptoms such as a racing heart, headaches and stomach pains.

According to beyond blue, over two million Australians experience anxiety, with the number scarily increasing every year.

The positive is, there are so many natural foods and food groups that have strong anti-anxiety or stress reducing properties. There are also foods that should be avoided if you’re feeling anxious.

To help combat the symptoms of anxiety naturally, try embracing the following foods and food groups:

Protein

Protein is the very first food group that should be introduced into your eating plan, in an attempt to reduce stress.

Amino acids are needed as they are the structural building blocks to many proteins including hormones and neurotransmitters such as serotonin.

Serotonin is known as the happy hormone, and higher levels of serotonin are known for improved mood and brain cognition, while lower levels are associated with depression and anxiety.

Fatty Acids

Fatty acids are crucial for the brain to function properly, especially omega 3 fatty acids. Increase your intake of foods like flaxseeds, fatty fish like salmon and walnuts - these will stimulate the neurotransmitters in the brain and help to keep it 'happy'.

Magnesium

Magnesium deficiency can be an important factor to stress and anxiety. Magnesium is considered to be an extremely calming mineral and it can effectively induce relaxation in the human brain.

Magnesium acts as a very important blood brain barrier that prevents the entry of the stress hormones into the brain, which can then reduces the amount of anxiety. Foods rich in magnesium like spinach, almonds, peanuts, cashews, and whole wheat must be incorporated in your daily diet.

Vitamin B

Vitamin B has a lot of functions, one of them being an essential part of regulating brain function which influences moods and emotions. Consuming foods rich in vitamin B complex like almonds, beef and avocado can be added to your regime to help combat everyday stress and anxiety.

If you’re prone to being anxious, try avoiding the following:

Caffeine

Those who suffer from anxiety should avoid caffeine at all costs. Caffeine is a stimulant and psychoactive drug, which can make you feel jittery and gets your heart racing. This can have an affect on sleep and your cortisol levels.

Try swapping your daily cup of coffee with a calming cup of chamomile tea, or a warm turmeric latte before bed instead.

Alcohol

Some might think having that glass of wine in the evening can actually help you relax (which it can, if you’re in the right state of mind!), but for some people with an anxious tendency, alcohol can have reverse effect and can also interrupted sleep.

Although diet is extremely important to managing anxiety naturally, lifestyle factors are just as important. Sleep is imperative for every single person and getting the recommended eight to 10 hours a night is crucial for overall health.

If you are struggling to sleep, I’d recommend taking magnesium before bed, and adding foods high in magnesium into your regime, like spinach and almonds, and reducing screen time before bed.

It may sound simple, but focusing on your breathing while you’re in bed and blocking out other thoughts will help you relax.

Anxiety is a real condition that must be taken seriously and under professional guidance, these food inclusions can help the severity of anxiety.

Jess Blair is a Naturopath, Nutritionist and Founder of holistic lifestyle education and consultation platform, Wellness by Blair. You can follow her on Instagram too, on @wellnessbyblair.

If you, or a young person you know, is struggling with symptoms of mental illness please contact your local Headspace centre or chat to them online, here. If you are over the age of 25 and suffering from symptoms of mental illness please contact your local GP for a Mental Health Assessment Plan or call Lifeline Australia on 13 11 14.

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