Anxiety is a common problem that can affect anyone at any age, including students. While there are many ways to manage anxiety, dietary adjustments are one way that can help to alleviate symptoms. Although fries and sodas are a quick grab, and what others may be eating, it would be worth stepping outside your comfort zone to get rid of those uncomfortable feelings from anxiety. Here are some steps that can be taken to relieve anxiety through dietary adjustments, maybe with just a little pre-planning:
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Reduce Caffeine Intake: Students often rely on caffeine to stay alert and focused, but excessive caffeine intake can increase anxiety levels. Limit intake of coffee, energy drinks, and other caffeinated beverages. Bring water or seltzer, maybe with a splash of juice.
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Increase Water Intake: Dehydration can worsen anxiety symptoms. Drink plenty of water throughout the day to stay hydrated and promote a calm state of mind. Keep your water bottle close by!
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Eat a Balanced Diet: A balanced diet that includes lean protein, complex carbohydrates, healthy fats, and plenty of fruits and vegetables can help to reduce anxiety symptoms. Eat a variety of foods to ensure you are getting all the nutrients you need.
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Avoid Sugar and Processed Foods: Sugar or processed foods can cause a spike in blood sugar levels, which can lead to anxiety and other mood changes. Limit intake of sugary and processed foods, such as packaged baked goods, candy, and chips. Plan ahead by bringing healthy snacks along, such as a whole fruit, yogurt, carrot sticks with hummus, or a protein bar.
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Incorporate Foods Rich in Omega-3 Fatty Acids: Omega-3 fatty acids have been shown to reduce anxiety symptoms. Incorporate foods such as salmon, tuna, eggs, walnuts, and flaxseeds into your diet.
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Consider Supplements: Some supplements, such as magnesium and vitamin B, can also help to reduce anxiety symptoms. Talk to your healthcare provider before taking any supplements.
Overall, making small dietary adjustments can be an effective way to reduce anxiety symptoms. Be mindful of what you eat and how it affects your mood.
Take steps to consult with your healthcare provider if you have any concerns.