If you are a regular Millenial Reader, then you have probably read at least 3 posts on anxiety, if not more. The main reason why we are always addressing anxiety is that it is something that really affects this Millennial and Gen Z generations. In Kenya, it is estimated that one in every 10 people suffer from a common mental disorder. The number increases to one in every four people among patients attending routine outpatient services. Depression and anxiety disorders are the leading mental illnesses diagnosed, followed by substance use disorders. As you can see, anxiety ranks pretty high on the list, and that’s why it is no surprise that we are discussing this today.

Not many people can afford a therapist, and not many people have access to treatment of anxiety disorders and other mental health matters. But one thing that I am confident about is that you can never go wrong with the right food. Nutrition is the best way to deal with any disease and if you can practice the proper diet, you will end up managing the disease no matter how challenging it threatens to be. After all, they say, an apple a day keeps the doctor away.

What then should I eat to manage anxiety disorders?

Warm Water

Warm water has a calming effect aside from the million benefits of water and that’s why you should take it religiously. Anxiety usually has your nerves unsettled and you need everything to calm down.

Avoid Caffeine, Drinking Chocolate and Tea Leaves

As stated earlier, the one thing you are looking for if you have any anxiety disorder is to be calm, and the last thing any of the above drinks offers is calmness. That’s why you should avoid them. You can substitute them with soya drinks instead.

The food groups you should eat are;

Vegetables

  • Nonstarchy: includes broccoli, carrots, greens, peppers, and tomatoes
  • Starchy: includes potatoes, corn, and green peas
  • Fruits—includes oranges, melon, berries, apples, bananas, and grapes
  • Grains—at least half of your grains for the day should be whole grains includes wheat, rice, oats, cornmeal, barley, and quinoa examples: bread, pasta, cereal, and tortillas.

Protein

  • Lean meat
  • Chicken or turkey without the skin
  • Fish
  • Eggs
  • Nuts and peanuts
  • Dried beans and certain peas, such as chickpeas and split peas
  • Meat substitutes, such as tofu

Dairy—nonfat or low fat

  • Milk or lactose-free milk if you have lactose intolerance
  • Yogurt
  • Cheese

Eat foods with heart-healthy fats, which mainly come from these foods:

  • Oils that are liquid at room temperatures, such as canola and olive oil.
  • Nuts and seeds.
  • Heart-healthy fish such as salmon, tuna, and mackerel.
  • Avocado.
  • Use oils when cooking food instead of butter, cream, shortening, lard, or stick margarine.

What foods should I avoid?

Foods and drinks to limit include;

  • Fried foods and other foods high in saturated fat and trans fat.
  • Foods high in salt also called sodium.
  • Sweets, such as baked goods, candy, and ice cream
  • Beverages with added sugars, such as juice, regular soda, and regular sports or energy drinks.
  • Drink water instead of sweetened beverages. Consider using a sugar substitute in your tea.
  • If you drink alcohol, drink moderately—no more than one drink a day if you’re a woman or two drinks a day if you’re a man.

If you are keen you’ll notice that this diet is pretty close to a diabetic’s diet and that’s very interesting if you ask me. What do the diabetics know that we don’t? 

Noanne ❤❤❤