Stress and anxiety are a normal part of life. However, if you have an anxiety disorder, these exhausted feelings don’t go away. Over time, anxiety can affect your ability to participate in daily activities. As many as 19% of American adults have experienced long-term anxiety.
Medication and therapy are the most important tools for addressing anxiety. However, nutrition can also play a role in supporting your mood. It’s not just what’s on your plate that makes a difference to your stress levels. Your overall hydration and what you drink can have a noticeable impact on your anxiety levels. Read on to learn about the best drinks to relieve anxiety, according to dietitians.
The 4 Best Drinks to Reduce Anxiety
1. Chamomile tea
If you’ve ever suffered from insomnia, chances are you’ve heard that chamomile can help you get more zzz’s at night. The same calming effect that improves sleep can also ease anxiety. “Chamomile tea is beneficial for anxiety because of its active ingredient, apigenin. Apigenin is a flavonoid compound found in chamomile that has been shown to have anti-anxiety effects,” says Wan Na Chan, MPH, RD, owner of One Pot Wellness. She even points to research showing that chamomile extract eases anxiety, improves mood, and relieves pain. However, stick to consuming chamomile tea, which is generally considered safe, over other forms, such as extracts.
2. Green tea
Green tea is a very popular beverage that has been linked to a host of health benefits, such as reduced inflammation, improved blood sugars and better digestion. Reduced anxiety may be another benefit to add to the growing list. Green tea is rich in a specific amino acid called L-theanine, which has been linked to improved mood and reduced anxiety symptoms.
One review found that supplementing with 200 to 400 milligrams of L-theanine could significantly reduce anxiety and stress. And a small study found that people reported greater improvements in their sleep, depression and anxiety when they took 200 milligrams of L-theanine daily for four weeks, compared to a placebo group.
While the research on L-theanine sounds promising, one thing to note about these studies is that the amount of L-theanine in the supplements is much higher than what is in a cup of brewed green tea, which ranges from 8 to 30 milligrams . .
3. 100% fruit juice
We all know that eating fruits and vegetables is good for your overall health, but did you know that they can also improve your mood? Anxiety and depression have been linked to lower antioxidant levels in the body. Lower levels of antioxidants can mean higher levels of oxidative stress and inflammation, which can make you more susceptible to anxiety.
While we generally recommend consuming whole fruits and vegetables (hello, fiber!) in place of juice, consuming a glass of 100% fruit juice can have mood-boosting benefits. Data from more than 62,000 adults on their mental health and diet found that those who regularly consumed 100% fruit juice reported fewer days of anxiety than non-juice drinkers. Worried about the sugar in a glass of juice? Combine fruit juice with unsweetened tea, as we did for this Hibiscus-Pomegranate Iced Tea, to reduce the total sugar content per glass.
4. Water
Are you feeling grumpy and tense? Pour yourself a glass of water. “It keeps blood flowing throughout our bodies and is essential for providing nutrients and energy sources to our brain,” says Laura M. Ali, MS, RDN, a culinary nutritionist and author of the cookbook MIND Diet for two. “Research has shown that people who drink less water are more likely to suffer from depression and anxiety,” she says. Although it’s not entirely known why, water can affect levels of norepinephrine, a neurotransmitter that plays a role in our body’s response to stress. Furthermore, even a small drop (1%) in hydration levels has been shown to be enough to trigger emotions such as anger, hostility, depression and tension. Don’t like drinking plain water? Try this strawberry, basil, and lime infused water or incorporate more hydrating foods into your diet.
3 more stress-relieving drinks
1. Milk
Eating a calcium-rich diet can be helpful for your mood. A study of more than 1,200 college students found that those who consumed more calcium reported less stress and anxiety. Get some extra calcium in your diet by drinking a glass of milk. One cup of skim milk provides almost 25% of your daily value of calcium.
2. Fermented drinks
As we learn more about the connection between the brain and the gut every day, we should keep in mind that some drinks like kombucha and kefir contain probiotics that can be helpful for improving mood. “Kefir is a naturally fermented dairy drink that contains active healthy bacteria, Lactobacilluswhich are important for keeping your gastrointestinal tract healthy and may also play a role in supporting brain health. Lactobacillus Some early research has shown that it helps reduce anxiety,” says Ali. “These probiotic bacteria reduce inflammation in our brains, which increases signals in our brains to release the hormone serotonin, known for its calming effect,” she explains.
3. Ginger tea
Ginger is known for its ability to fight inflammation. We know that anxiety and inflammation are linked, so sipping a warm cup of ginger tea can help improve your mood. Try this soothing ginger-lemon tea or a cup of orange-ginger tea.
It comes down to
Diet alone will not solve your anxiety. If you have chronic anxiety, it is important to talk to a licensed, qualified healthcare provider about your treatment options. However, certain elements of your diet, including what you drink, can be a useful tool in helping you find peace in your daily life. If you’re feeling stressed, increasing your hydration can be a first step to improving your mood. Water is great, but we also like the anti-anxiety drinks on this list, like tea and fruit juice. As we learn more about the connection between our gut health and our mood, fermented drinks like kombucha and kefir may also deserve a spot in your beverage lineup.