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Anxiety is a very normal reaction that we all experience as a natural response to stress or danger. However for many, this feeling of anxiety can be consuming and often persist without any apparent cause.
Now I am sure if you are reading this you are an anxiety sufferer yourself and you have probably tried everything under the sun to try to feel a little better and perhaps nothing seems to be helping. But have you ever thought about what you are putting into your body and how this can contribute to how you feel everyday?
Now before you read any further, please note this isn't a guide to FIX your anxiety, we are simply here to help you feel a little better. Although this might not work for everyone it might be the first step to taking a proactive approach to putting you on the right path forward.
Gut Health and it’s Links to Anxiety
So, first things first let's talk about gut health! Did you know that about 90% of serotonin (the “feel-good” chemical) is made in the gut. This is why keeping your gut in good health is so important, not just for your body but for your mind too.
Your gut and your brain are connected through what is called the gut brain axis and they communicate through nerves, hormones and bacteria, so what’s happening in your gut can directly affect how anxious you feel. To add to this, feelings of stress can actually change your gut bacteria which affects your mood. Anxiety switches your body into fight or flight which slows your overall digestion, causing stomach cramps, nausea and IBS symptoms, this is why anxiety quite often can feel physical with the feelings of a tight stomach, butterflies and the urge to use the toilet!
So with that starts a vicious cycle, anxiety upsets your gut, an upset gut sends danger signals back to your brain and your brain reads that as MORE ANXIETY. You just can’t win! However with a few simple steps you can ensure your gut stays happy and keeps those danger signals at bay. Let’s get into it…
Foods that Support Gut Bacteria That Links to Your Mood:
- Oats
- Bananas
- Apples
- Berries
- Sweet potatoes
- Beans
- Lentils
- Chickpeas
- Kimchi
- Greek yoghurt
- Miso
Foods that Support Your Nervous System:
- Dark leafy greens
- Cashew nuts
- Almonds
- Pumpkin and sunflower seeds
- Dark chocolate
- Oily fish
- Chia seeds
- Flaxseeds
- Walnuts
It is important to be aware that incorporating these food groups into your diet must be done in moderation as too much can actually do the opposite and make you feel worse!
Blood Sugar Balancing Foods
Another important category to note is blood sugar balancing foods which are vital for anxiety as blood sugar crashes can feel exactly like anxiety. This includes eating protein with every meal like eggs, tofu, chicken or greek yoghurt, eating healthy fats such as avocado and olive oil and lastly whole carbs instead of refined sugar!
Other Natural Ways to Reduce Anxiety
So, now that we have our gut health in better shape, you might be wondering what else you can do to naturally reduce your anxiety, because it can’t all be down to our gut!
- Try drinking chamomile tea, this has natural calming properties which can help reduce feelings of anxiety.
- Try essential oils, research supports that bitter orange and jasmine have strong links to reduce anxiety symptoms.
- Invest in a weighted blanket, this imitates the feeling of a hug and can often make people feel more relaxed and grounded
- Fidget toys can help to release nervous energy.
- Try listening to calming music or nature sounds.
Important Links and Further Advice:
Frequently Asked Questions
Can anxiety cause physical symptoms, even if nothing is ‘wrong’? Yes. Anxiety can cause very real physical symptoms like chest tightness, nausea, dizziness, headaches, and gut issues, even when medical tests are normal.
Can anxiety come out of nowhere? It can feel sudden, but it’s often triggered by stress building up over time, poor sleep, caffeine, hormonal changes, or your body being run down.
Will anxiety ever go away, or is this forever? Anxiety is treatable and manageable. For many people, it comes in waves, not a permanent state, especially with the right support, tools, or treatment.
Coda Pharmacy is here to support you every step of the way. From offering expert advice on anxiety to delivering your NHS prescriptions free of charge. If you have any questions about what you have read in this article or any of the services that Coda Pharmacy can provide you with, please do not hesitate to reach out and contact us here.
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