Anti Anxiety Diet

ANTI anxiety DIET: The best way to relieve stress and ANXIETY

By

Dr. (MRS). KirubaCharles

Ms.V.ArulSelvi

Anxiety is often triggered by in our lives. Many children often suffer anxiety test. Have you noticed your child biting his nails a little too much during exams? Or you may be eating too much? The reason is the “examination anxiety.” Exams frighten all the children and they begin to worry a lot. Anxiety is probably one of the most researched human traits in recent years. It is preoccupation with upcoming exams, which is a type of state anxiety affects children in all areas of life, where students of all ages have to be evaluated, analyzed and classified according to their abilities, achievements, or interests. This anxiety causes the student to perform poorly and that interferes with normal studies. highly anxious children are characterized by acquired habits and attitudes that involve negative self-perception and expectations. These habits of self-deprecating attitudes and alienate the children eager to experience the fear and increased physiological activity in situations such as tests that are being evaluated, and influence the way they interpret and respond to environmental events. The students, who developed a proper attitude for learning, memory and study habits and learn good technique, you need not worry about the stress and anxiety. Anxiety associated with stress will cause great loss of memory blocks and memory during tests. Parents should encourage their children to have confidence and overcome their concerns and assure them that they can perform well. In this article, we can understand the causes of anxiety and how good it is to help children to diet to leave the examination anxiety anxiety can be caused by the following reasons:.

Most students have experienced or are simply afraid of “putting out” on an exam. The inability to perform an examination can lead to “anticipatory anxiety”. The truth is that worrying about how anxiety can affect them is worse than the anxiety itself. Because this anticipatory anxiety can build as the exam approaches and can interfere with the student’s ability to properly prepare for the exam.

When a student is unable to adequately prepare for an exam, it will certainly contribute to the anxiety of the exam. Lack of proper time management, study skills and lack of proper organization can lead to a feeling of being overwhelmed.

Some students who are often forced to cram for an exam in the last minute, usually do not feel confident about those who were able to cover all their material to follow a structured plan for the study.

lack of self-confidence, fear of failure and other negative thought processes will also contribute to the anxiety of the exam.

Studies have shown that test anxiety can also have a genetic component.

If a student sees their self-esteem or closely linked to the outcome of their academic work, the result could be very bad! In such cases, the student may actually spend more of their time worrying about the test than actually reading him.

unbalanced diet with nutrients inappropriate, such as vitamins, minerals, essential amino acids and folic acid.

Symptoms examination anxiety

A) Emotional symptoms – extreme feelings of helplessness, fear, anger, disappointment. In some cases, uncontrollable crying or laughing, worry,

Frustration, discouragement, depression, panic and hopelessness.

B) Cognitive symptoms – “going blank”, as soon as the paper arrives, finding it hard to concentrate, thoughts, speak ill of himself, finding it difficult to organize thoughts and make comparisons of himself with others. attention scattered, irrational thoughts, self-defeating thoughts, musings task interruptions and self-abuse thoughts.

C) Physical symptoms – Feelings of nausea, diarrhea, headaches, changes in body temperature, dizziness, shortness of breath, fainting, dry mouth , tense muscles, insomnia, stomach pain, unable to eat, increased sweating, sweaty palms, increased heart rate, more frequent urination

D) Behavioral symptoms – pacing back and forth, fidgeting, substance abuse, isolation social, avoidance of friends and family, unusual irritability with others, procrastination through increased socialization, tense movements, lose the focus of action, less coordinated movements, nail biting and “escaping” behaviours.

Anxiety can be treated medically, with psychological counseling. In some cases, anxiety can be treated at home without supervision of a physician. In these cases, help from parents is one of the most important things that can help children take the edge off your stress and anxiety. This may be possible to keep them in a good diet and teach them about the techniques of controlling anxiety. issues of lifestyle are major contributing factors such as inadequate rest, poor nutrition, too many stimulants, insufficient exercise, not scheduling the time available, not prioritizing commitments. However, a balanced diet is essential for maintaining good health and manage stress and anxiety. When children are going through a period of stress, they need more of all nutrients. If they are lacking in nutrients, your body will not be equipped to deal with the anxiety effective examination. This article highlights the anti-anxiety diet to help children cope with exam stress and anxiety.

Take a multivitamin and mineral supplement: Studies have shown that the body depletes its reserves of nutrients when under stress and anxiety, especially protein and vitamins B, C and A. So it is good to provide orange juice, pumpkin, potatoes, apricots, lemon, banana, avocado, tomatoes, peaches and for those who are under prolonged stress. Mainly as a whole (unprocessed) foods will help children escape from anxiety. Because the flour, refined and processed foods white starving the body of B vitamins and weaken the body, hence promoting feelings of anxiety. Importantly, sweet foods and products are especially harmful because your digestion causes a sharp drop in blood sugar that can be experienced as anxiety.

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Cut caffeine: One of the most distressing effects of anxiety is insomnia, which is the inability to fall or stay asleep. It is important to regain regular sleep patterns, such as lack of sleep can lead to symptoms of anxiety disorder. But caffeine provokes a fight or flight response in our body that also inhibits sleep, a lot is ingested. It is highly recommended to sleep well before an exam the last minute studies only add to the level of confusion and stress. So, drink coffee during the exam period should be strictly avoided and replaced with health drinks.

The food chart below will help parents understand the anti-anxiety foods. Changes in diet will help beat anti anxiety.

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Simple Diet chart

Foods be included

Yogurt, bananas, apples, pomegranates, oranges, papaya, etc., vegetables, whole grains, brown rice, beans, figs, chicken, cottage cheese, skim milk, fish fresh, poached eggs and Broccoli.

Foods be Avoided

Fizzy beverages, processed foods, white bread, crisps, pastries, caffeine, sugar, milk, chocolate, cheese, Fast Foods, spicy, highly acidic foods like tomato, eggplant and peppers which are detrimental to the spleen, fried foods, tea, cola and anti-anxiety pickles.

Suggested diet

Early morning, skim milk with health drinks as fast Horlicksang Complan.

Break: Chappathi White, Upma, Upma Ragi, palak chappathi Brown Rice, Brown puttu rice with banana, sand witch Brown bread with peanut butter, flour, whole wheat toast topped with peanut butter, orange juice fortified with calcium, Dates, Apple.

Mid morning: pomegranate juice, porridge, fruit salad, skim milk shakes.

Lunch: rice, vegetables, rice Keerai, rice, egg, rice, cottage cheese with mint sauce, white rice with dal broken spinach, poached eggs, broiled fish , Columbu beans, garlic porriyal, kootu figs, chicken gravy, vegetables salad.

Tea time: Brown Upma endorsement, creams Sundal, dried fruit and nuts mixed, whole wheat crackers with almond butter

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Dinner: Oats Upma, Pessaratte, Adai, wheat kitchadi, Amla chutney, banana bread pudding.

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Bed: Health drinks with complex carbohydrates milk

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Eat: During periods of anxiety the body diverts blood from various body parts for muscle tissue, so that they provide the oxygen needed for them. One of the main areas where the blood is the most used around the digestive tract. The blood is sent there to absorb nutrients from the foods we eat. As blood is diverted from the stomach during anxiety, digestion slows down and the muscles around the stomach can become knotted. This can cause indigestion, heartburn and diarrhea or constipation. Taking a healthy diet with whole foods and fresh fruits and vegetables, nuts and whole grains are the best insurance against anxiety attacks. Parents should pay attention to the consumption of fruits and vegetables, which are best eaten raw, as in a state of salad as many vitamins and enzymes are destroyed by cooking. Blood vessels and nerves originate in the neck and shoulders and sent across the head to the face. When the body is under stress these areas of the body are usually the first to become tense. It is the duty of parents to develop a healthy attitude and confident for the exams for their children. Oats are important for the abundance of fruits system.

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Take: Anxiety can be reduced by changing eating habits and diet. Fruit plays an important role in our diet. The fruit is known by human natural diet. Tryptophan an amino acid helps the brain produces chemicals that improve mood and has a relaxing effect. Milk, bananas, oats, soybeans, chicken, cheese, nuts, peanut butter and sesame seeds are good sources of tryptophan. It is important to reduce consumption foods.

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High animal protein increase levels of dopamine and norepinephrine, which are associated with higher levels of anxiety and stress. Salt raises blood pressure, exhaust the adrenal glands, and causes emotional instability. It is better to add a potassium salt substitute that instead of sodium. Avoid junk rich in salt, such as bacon, pickles, sausage, etc.

Stay well hydrated: Sweating is a normal reaction of the body and is designed to reduce body temperature. As the body heats up, the sweat is released to him through the sweat glands. As sweat evaporates it takes heat with it, cooling the body. During periods of anxiety the body is preparing for any flight or fight and releases sweat to cool the efforts imminent. As sweat decreases anxiety levels return to normal. Therefore, it is also important to include fruit juices such as orange juice, lemon juice, grape juice, pomegranate juice, green coconut water in our diet.

Conclusion: physical health have a direct influence on our well-being as emotional anxiety is a normal reaction, he will break with a tense situation in the workplace and studies.When anxiety becomes an excessive, irrational fear, will occupy our lives .. It will soon become a disabling disorder for us. Although the daily tension and stress are unavoidable, we can alleviate and manage stress better, adding the right foods for anti-anxiety in our diet.