Anxiety is multi-faceted, involving both hormonal and metabolic imbalances. But here are some changes you can make to your diet to ease your symptoms and help you feel more in control. (They however do not replace professional help, they only play part of the role).

* Skip the Alcohol – in the short term it can make you feel calm, but once the effect wears off it will only disturb your blood sugar and you’re more likely to worsen your anxiety symptoms.

* Reduce any caffeine – caffeine can increase nervousness and contribute to panic attacks – its the same with fizzy drinks, and some sports supplements too.

* Increase your protein – amino acids are the building blocks of neurotransmitters and are high in protein foods. So a diet low in amino acids could increase your symptoms.

* Increase your magnesium – magnesium deficiency has been linked to anxiety disorders, so try nuts, seeds, and spinach.

* Add Selenium – research suggests selenium can improve mood and reduce anxiety. Try salmon, sardines, Brazil nuts.

* Replace one cup of tea each day with a herbal drink, such as chamomile or lemon balm.

* Choose oily fish – now how many times have we heard this? If you’re vegan or vegetarian, choose walnuts, pumpkin seeds and tofu.

* Use mindfulness as you eat – noticing what you eat and really tasting it usually means eating slower. This can have a positive impact on our breathing, our digestion and our mood, both in the moment and in the longer term.

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