Five foods you should eat if you suffer from anxiety and others to avoid

Many times, anxiety is enhanced by a poor diet, since the lack of carbohydrates, vitamins, and mineral salts affects the proper functioning of the nervous system. These are the recommended foods to relieve the anxiety naturally.

We have all experienced episodes of anxiety at some point. It is quite common since the body acts with a defensive mechanism in situations considered threatening. The defence mechanism gets activated to anticipate a response, stay alert, and alert us to potential risks.

Generally, when we experience overwhelming situations, we feel anxiety. For example, when we have doubts about the future, when we have not finished a project or goal, or because we do not know how to manage stress due to a hectic life.

Anxiety affects the mind and is often caused by having a poor diet. The lack of carbohydrates, vitamins, and mineral salts affects the proper functioning of the nervous system.

Do you know that several foods help to relieve anxiety naturally? These are some of the ways that reduce your symptoms, and many others that you should avoid.

Ali Miller, dietitian, and author of The Anti-Anxiety Diet revealed what foods help people lower anxiety levels:

1. Apples

The apple contains fiber and vitamin B1. When consumed daily, it will produce an improvement in your mood and decrease stress. It will also help improve digestion since soluble fiber produces a fatty acid that reduces inflammation, eliminating toxins from the digestive system.

Also, the sweetness of fructose can calm the desire to eat something sweet, without providing an excess of calories, since they only contain 50 calories per piece.

2. Nuts and seeds

You should not forget omega-3 since its lack causes nervousness, anxiety, lack of concentration, and low defenses.

According to a study published in the journal Diabetes and Metabolism, these good fats help decrease cortisol release.

One study confirmed that consuming nine whole walnuts a day is enough to take advantage of its calming effect and reduce anxiety. Due to its rich content of fatty acids (omega-3), magnesium, vitamins, fiber, antioxidants, they will immediately help you lower blood pressure, reduce cholesterol, and inflammation. Other sources of omega-3 are chia and flax seeds.

3. Black cocoa

Magnesium is a mineral necessary for the synthesis of serotonin and has relaxing properties. It helps to keep the cardiovascular rhythm at bay and relax the muscles. Magnesium deficiency causes irritability and insomnia.

Consuming dark chocolate (minimum 70% cocoa) will help in controlling anxiety.

4. Spinach

Spinach also contains magnesium, which helps in controlling cortisol levels in the body (it is the primary stress-causing hormone). It also allows the regulation of serotonin in the brain. Consuming spinach causes a feeling of well-being and tranquility. You can eat spinach raw or cooked. Either way, the effect will be the same.

5. Vitamin C

In stress situations, vitamin C needs to increase, so it is advisable to take at least three pieces of fresh fruit a day and two servings of vegetables (one of them raw). Keep in mind that the best sources are citrus fruits, as well as kiwi, pineapple, and fresh vegetables (lettuce, tomato, bell pepper, etc.).

Foods to avoid

Several foods can increase your discomfort when you feel anxiety. Such as caffeine, which increases adrenaline levels and accelerates your heart rate. Also, sugar levels are increased due to caffeine intake that raises your blood pressure and stimulates the production of cortisol in your body.

Other foods that do not aid in reducing anxiety are dairy, salty foods, and alcohol, and edibles with colors (mainly avoid these: caramel, carminic acid, tartrazine, twilight yellow).

Remember that anxiety can be complicated not only by what you eat but also by the way it is done, such as eating too fast. If you do it the right way, your body will have the ability to absorb nutrients, and therefore, you can immediately feel the benefits to counteract anxiety.

Knowing these banned foods for anxiety can help us keep our nervous system stable. A balanced diet made up of foods that contain amino acids, calcium, vitamin B complexes, and minerals can produce a favorable effect on our body.


Avoid wrist pain with these exercises!

If you spend a lot of time with your computer or mobile phone, then stretching your hands and wrists can help you release the accumulated tension in those areas.

The pain in the hands and wrist are usual, and it mainly affects people working with the computer or with hands. If you are one of them, you should know that there are exercises to avoid the discomfort, which are simple and can be done at any time.

However, many factors can cause pain in the wrists, so an accurate diagnosis is essential for proper treatment and healing.


The ailment in the wrists is usually caused by injuries, which occur when the wrist twists or falls forward on the outstretched hand, resulting in sprains, strains, and even fractures.

It can also be a consequence of inflammation in the tendons or by the accumulation of fluid in the fluid sac that cushions the wrist joints. It happens when activities involving repetitive wrist movements are performed, from sports such as tennis or playing the cello, involving repetitive stress such as typing, cutting hair, or handling food.

When the same movement is performed for hours and without taking a break, the wrists are more likely to be affected. But there are also other diseases and conditions such as arthritis or carpal tunnel syndrome that can be the cause of pain.

If the wrist is injured, it may look swollen and painful to move. Depending on the cause, different symptoms may appear. Such as, stabbing pain, tingling, weakness, numbness, inflammation, and problems with free movement of the hands and wrists. These symptoms usually prevent you from carrying out necessary activities such as lifting objects, writing, or taking weight by hand.


Not all wrist pain requires medical attention. The pain usually decreases after ice application, rest, and over-the-counter pain relievers. If the wrist is swollen, do not exercise and keep it elevated above the level of the heart. See a doctor if the pain and inflammation get worse or lasts more than a few days.

To ease the tension, look to stretch your arms out in front of your chest, palms down, fingers outstretched. Gently bend the wrist until the fingers point toward the ground, and then flex it until they are directed toward the ceiling. Perform 12 to 16 repetitions in each direction, moderately, keeping your elbows flexed and your upper arm fixed. You can also rotate the wrists in the same position and make 8 to 10 circles on each side.

Another good exercise is to make a fist with your hands pressing firmly, for 20 seconds, and then stretch your fingers forward. You can repeat it between 5 and 8 times.

If you suffer from pain in the wrists, remember to protect the area with a bandage or wristband, do not catch excessive weights, rest from repetitive movements, and stretch the forearm muscles.


Heart syndrome: Is Broken Heart Syndrome Real

Broken heart syndrome is not an urban legend. Nor is it just a literary figure to illustrate the physical and emotional pain that occurs after a breakup. It is a medical condition, with specific symptoms, and that occurs almost as often as it is heard or read that someone ended “with the spirit in pieces.” And although in most novels, those affected speak of “devastation and death,” the fatal cases are quite low.

It is also known as Takotsubo cardiomyopathy, apical bulge syndrome or stress cardiomyopathy. A temporary anomaly causes this medical condition in the left ventricle, which produces an irregular pumping of blood from that area. The rest of the main organ of the human body continues to function normally. Even, in some cases, they improve their performance to compensate for ‘the error’.

Always stress

The specialists still do not completely agree on the specific conditions that generate the heart syndrome. However, there is unanimity regarding one thing: stress is present in almost all cases. Either psychic, emotional or physical.

Traumatic events (and some happy ones) generate an increase in catecholamine levels—one of the hormones responsible for the rapid responses of the organism to pressing situations. The key is that in a very high dose, it is toxic to the heart.

Population at risk

Heart syndrome can affect anyone, although most of those affected are women between 60 and 75 years of age. It has also been found related to smoking, as well as high blood pressure, high cholesterol levels and diabetes.

The symptoms are very similar to those of myocardial infarction

Therefore, although these are low risk situations, the emergency medical review is always necessary. In addition, it is impossible to discern ‘in real time’ the kind of problems one is going through without the corresponding exams.

Broken heart syndrome: an untreatable disease

There is no cure for a ‘broken heart’. The associated discomforts subside on their own after days or weeks. Of course, for this to happen, those affected must be at rest, away from any scenario that can generate anxiety and stress.

Some cardiologists prescribe beta blockers or similar medications, in order to inhibit the production of catecholamines. Once the picture is over, the chances of relapse are almost nil. Although this does not exempt those affected from maintaining a lifelong control to keep the heart under supervision.…