Eating to help reduce anxiety

We can all feel anxious from time to time.  While individuals with anxiety disorders require therapy and/or medication, for individuals with milder cases of anxiety changed to your diet may help.

1. Omega-3
Increase your intake of omega-3 fatty acids found in oily fish.  Omega-3 acids protect you against inflammation and have been show to improve your overall mood and ability to cope with stress. Click here for more information.   This study shows a 20% reduction in anxiety levels amongst medical students taking omega-3.  While this study shows how omega-3 acts as an anti-depressant.

2. Drink chamomile tea.  See studies for evidence of how it helps with anxiety.

3. Eat dark chocolate.
There’s actually a chemical reason called anandamide, a neurotransmitter produced in your brain that temporarily blocks feelings of pain and depression.  It’s a derivative of the Sanskrit word “bliss,” and one of the great things about chocolate is that it not only produces this compound, it also contains other chemicals that prolong the “feel-good” aspects of anandamide.  In addition there is a scientific study which shows that it helps you feel calm – so eat dark chocolate without feeling guilty!  See scientific study for evidence.

4. Protein snacks.
If like me you are the king of person who needs snacks between meals, then choose a high protein snack like an organic egg, cheese or macadamia nuts as these will stabilise your blood sugar level which means your energy levels don’t slump and your mood doesn’t either.

5. Eat bananas.
Bananas contain dopamine, a natural reward chemical that boosts your mood. They’re also rich in B vitamins, including vitamin B6, which help soothe your nervous system, and magnesium, another nutrient associated with positive mood.

 

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  • Ankle Sprains

    Ankle sprains are one of the most common injuries, which involves trauma to the ankle ligament.  A sprain occurs when one or more of your ligaments have been stretched, twisted or torn, usually as a result of excessive force being applied to a joint.  They often occur if you change direction or speed suddenly, fall and land awkwardly or collide with an object or person – such as when playing sports. If you have ever sprained your ankle, then you will probably remember the initial pain, the considerable swelling and bruising.  The swelling from a sprain will often occur soon after the injury, but the bruising may not show until later or it may not show at all. Bruising can sometimes occur some distance from the affected joint, as blood from the damaged tissue seeps along the muscles and around the joint before coming close to the skin. It should be noted that ankle sprains take at least 12 weeks to heal. When to visit your GP? Most ankle sprains are relatively minor and can be cared for by self-treatment.  However, you should visit  your GP if you think you have a sprain and:

    • the pain is particularly severe
    • you cannot move the injured joint or muscle
    • you cannot put any weight on the injured limb, or it gives way when you try to use it
    • the injured area looks crooked or has unusual lumps or bumps (other than swelling)
    • you have numbness, discolouration or coldness in any part of the injured area
    • the symptoms have not started to improve within a few days of self-treatment
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    • Rest your ankle.
    • Ice (wrap ice cubes in a tea towel) and hold over the ankle for 5 - 20 minutes every 2 hours for 2-3 days, then daily for the next 3 days.
    • You can then bandage the ankle in a figure 8 with the heel in the centre of the figure 8, with a compression or elastic bandage.
    • Finally you should elevate your ankle to reduce the blood flow to the area, for the first 24 hours.
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    • Circle your ankle anti-clockwise repeat 3 times
    • Lie down on your back, point your foot and your toes and then bend your foot up the ceiling and the same time straighten your toes - repeat 3 times.
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  • Natrual Ways to Reduce Anxiety – Part 1

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