6th November 2023
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“Seven out of ten young people say that mental health is weighing them down” – Mental Wellness Mission. A campaign to get young people talking.
Small but mighty. Blueberries are packed with antioxidants, and are bursting with Vitamin C and potassium. Studies have shown that antioxidants may assist in a reduction and prevention of anxiety; they boost brain function and heart health and can be enjoyed fresh or frozen.
Looking for inspiration on how to add blueberries into your diet? Try them in pancakes, porridge, baked oats or even make a smoothie. For more inspiration click here.
Quick foods swap: Blueberries instead of sweets and chocolate.
Salmon contains a considerable amounts of essential Omega-3 fatty acids. Omega-3 assists in cognitive functions and can decrease the development of mood disorder such as anxiety. Salmon also contains Vitamin D which assists in regulating insulin levels, it keeps your energy levels up and ultimately enhancing your mood too.
Try pairing the salmon with either new potatoes and long stem broccoli or even Mediterranean spicy rice with salad. If you are feeling adventurous have a look at other options here.
Quick food swap: Salmon instead of steak.
“50% of mental health problems are established by age 14 and 75% by age 24.” – Young minds website.
Love them or hate them, this fruit is jam-packed with all sorts of nutrition such as B6 and magnesium which are responsible for making several neurotransmitters, such as serotonin, and influences the mood. Avocados are also rich in Vitamins B which acts as a stress relief helping to reduce anxiety. Deficiencies of this vitamin have been linked to anxiety.
Adding avocados to your diet means more fibre and healthy fat. Try them in an omelette, on toast topped with an egg, in a salad or even in a smoothie. For more recipes click here.
Quick food swap: Frozen avocado instead of full fat ice cream.
Nutty about nuts? Well, when eaten in moderation, most nuts are a good source of heart healthy fats as well as protein. Brazil nuts help improve your mood by reducing inflammation, which is heightened if someone has a mood disorder such as anxiety due to the selenium which is found in the Brazil nuts.
If you aren’t a big lover of Brazil nuts maybe try almonds. Magnesium has been shown to be an effective treatment for anxiety related symptoms. As lack of magnesium reduces the serotonin which is also responsible for things such as sleeping, eating and digestion.
Have a look at 30 different recipes which incorporate a variety of nuts. Just click here.
Quick food swap: Handful of nuts instead of biscuits.
Chamomile is among the most well known stress soothing teas. It is used around the world as a herbal remedy due to its antioxidant and relaxant properties. Some studies have shown that a long term intake of chamomile tea can help significantly to reduce moderate symptoms of anxiety.
Grab a box of 20 tea bags today for £1.50 from amazon.
Quick drink swap: Chamomile tea instead of coffee.
The power of peppermint is almost unstoppable. Peppermint tea has said to reduce fatigue, anxiety and feelings of frustration; however, if you don’t fancy having the tea form of peppermint try peppermint oil. Research has shown that the cool and refreshing scent can soothe anxiety symptoms and also improve migraines, headaches and sleep.
So if you fancy trying this yourself you can purchase the tea from amazon for £1.50 and for the oil just click here.
Anxiety can be an overwhelming thing to deal with in day to day life. It can occur in a variety of ways such as constant worry, physical and behavioural changes so if you are seeking help have a browse at the websites below.
For a 24 hour listening support: call free on 116 123 or visit the Samaritans website. For more support from other charities click here. Look after yourself with these anxiety relieving foods.
To find out the best food and drinks that Liverpool has to offer, and tasty recipes, check out some of our other articles.
Feature Image Credit: Unsplash
