A change in diet and exercise might be the only anti-anxiety pill you need. Photo: Jessica Tam
- A recent study found that exercise training creates new, excitable brain cells, plus cells that quiet brain activity. When subjected to minor stress, physically fit animals experienced a quick rush of worry followed closely by a flood of calm; their sedentary peers didn’t recover as quickly.
- A cardiovascular workout of at least 20-30 minutes, 2-3 times a week at a moderate intensity is generally recommended for anxiety management. Intensity doesn’t seem to matter as much; lower and higher-intensity workouts may also enhance mood, but very high intensity training can have a negative effect. (1,2) Some studies also show moderate-intensity strength training effectively quells anxiety.
- Making exercise a regular part of your lifestyle is your best bet for feeling your best from day to day. But even a single workout can boost mood for up to 12 hours; when you feel anxiety rising, going for a short walk or bike ride may be just the thing to help you feel better in the moment — and for the rest of the day.
- Dark chocolate is high in magnesium, a mineral that naturally promotes muscle relaxation; it’s also rich in antioxidants called flavonols, which reduce blood pressure. Consuming this confectionary delight has been shown to reduce levels of circulating stress hormones. Feel better already?
- Blueberries are also packed with antioxidants, which work to quiet inflammation, thereby calming the body’s natural stress response.
- Whole grains are “slow” carbohydrates that won’t spike blood sugar, and are known to increase production of serotonin — a hormone that regulates mood.
- Nuts and other protein-rich foods stimulates production of norepinephrine and dopamine, chemicals that increase energy and mental alertness. Choose proteins rich in heart-healthy fats, such as almonds, walnuts, cashews and fatty fish.
- Green leafy vegetables such as kale, chard, spinach and seaweed are rich in magnesium for relaxation; they also contain B vitamins, which help maintain energy levels. Beans and legumes are good sources of magnesium and B vitamins.
- Kilpatrick, M, EXERCISE, MOOD, AND PSYCHOLOGICAL WELL-BEING: A Practitioner’s Guide to Theory, Research, and Application, ACSM’S Health & Fitness Journal. 12(5):14-20, September/October 2008.
- American College of Sports Medicine, Ch. 50, Stress and Anxiety Disorders, ACSM’s Exercise Management for Persons with Chronic Diseases and Disabilities, Human Kinetics, 2009