health
It is rich in tryptophan, an amino acid precursor to serotonin and melatonin, hormones that regulate mood.
16/2/2023
The US National Library of Medicine defines anxiety as a feeling of fear, apprehension, and restlessness. When a person is anxious or nervous, they may sweat, feel restless, tense, and have palpitations.
This situation may be a normal reaction to stress. For example, an individual may feel nervous when faced with a difficult problem at work or before making an important decision.. Although anxiety and nerves sometimes help to face these moments, there are cases in which these fears are not temporary and can become a serious problem and that is when we talk about anxiety disorders.
It is important to be clear that nerves and anxiety are two different feelings. While the former allow one to adapt to a situation, the latter can become limiting and, on occasions, disproportionate to the stimulus that generates it.
When a person feels nervous, its origin is external; while in the case of anxiety the factors are internal, such as worry, anticipation of improbable events, negative thoughts, fatigue and even difficulty concentrating, among others.
Banana is on the list. This is one of the richest fruits in tryptophan, a component that is also found in oats, citrus fruits, and figs. It is an amino acid that the body uses to help produce melatonin and serotonin. “Melatonin helps regulate the sleep-wake cycle, and serotonin is thought to regulate appetite, sleep, mood, and pain,” the National Library of Medicine says. Additionally, it is a food that provides the body with potassium, magnesium and vitamin B6.
Banana consumption is favorable in moments of anxiety and nerves, because sometimes these discomforts, which are sometimes caused by stress, generate digestive problems such as constipation. This fruit contains a lot of fiber soluble that stimulates the growth of beneficial bacteria for the colon.
Other foods that are favorable for calming stress, nerves and anxiety are nuts, which are characterized by being one of the main sources of magnesium, the mineral known as anti-stress: a natural tranquilizer that relaxes the muscles and is found in in walnuts, cashews, pine nuts and almonds, according to a newspaper publication Expansion.
There is also chocolate, sushi, cereals, dairy products, lettuce and some plant infusions that offer calming properties. One of them is licorice, since its flavonoids and minerals such as cobalt, potassium and magnesium, as well as vitamins, prevent depressive states.
Tricks to calm nerves and anxiety
- Exercise: Physical activity is key and the results improve when you exercise regularly, according to the Healthline portal. “People who exercise regularly are less likely to experience anxiety than those who don’t,” he says.
- Reduce caffeine intake. Caffeine is a stimulant found in coffee, tea, chocolate, and energy drinks. High doses increase anxiety.
- Take note of things: One way to manage stress and anxiety is to write things down. For example, those for which the person is grateful. According to experts, gratitude helps alleviate this feeling by focusing thoughts on positive aspects.
- Spend time with friends and family: Social support contributes to cope with stressful moments and therefore sharing with friends and family helps to raise self-esteem, as well as being a natural relaxant.
- Meditation: This technique helps control stress and anxiety. The practice of yoga is one of the alternatives, specifies the Medical News Today portal.
- Aromatherapy: Smelling relaxing plant oils affects anxiety control. Certain scents work better for some people than others, so it’s a good idea to experiment with several options.
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