Stress and anxiety are common experiences, affecting nearly 19% of adults in the U.S. for prolonged periods. For those with anxiety disorders, these feelings can be overwhelming and life-altering. While medication and therapy are essential tools for managing anxiety, dietary choices can also influence mental health. Here are four drinks recommended by dietitians that may help reduce anxiety.
1. **Chamomile Tea**: Chamomile tea is known for its calming properties and is often associated with improved sleep. The active ingredient, apigenin, is a flavonoid that has demonstrated anti-anxiety effects. Research indicates that chamomile extract can alleviate anxiety, enhance mood, and relieve pain. It is advisable to stick with chamomile tea rather than extracts, which may not be as safe.
2. **Green Tea**: This popular beverage is rich in L-theanine, an amino acid linked to reduced anxiety symptoms. A review suggests that doses of 200 to 400 milligrams of L-theanine can significantly lower anxiety and stress. However, brewed green tea contains only 8 to 30 milligrams of L-theanine per cup, so while it may help, the effects may be more pronounced with concentrated supplements.
3. **100% Fruit Juice**: Consuming fruits and vegetables is beneficial for overall health, and 100% fruit juice may also enhance mood. Studies show that lower antioxidant levels are associated with increased anxiety and depression. In a survey of over 62,000 adults, those who drank 100% fruit juice reported fewer anxious days compared to those who did not. For those concerned about sugar intake, mixing fruit juice with unsweetened tea can reduce sugar content while maintaining flavor.
4. **Water**: Staying hydrated is key for mental health. Dehydration can increase feelings of anger, tension, and depression. Research shows that individuals who drink less water report higher rates of anxiety. Even a minor decrease in hydration can trigger negative emotions. If plain water is unappealing, flavored infused waters, such as strawberry and basil, can encourage hydration.
Additionally, consider these three other beverages that may also provide anxiety relief:
1. **Milk**: A calcium-rich diet can support mood. A study involving over 1,200 college students found that those who consumed more calcium experienced reduced stress and anxiety levels. One cup of low-fat milk contains about 25% of the recommended daily value of calcium.
2. **Fermented Drinks**: Probiotic-rich beverages like kefir and kombucha can have a positive impact on mood due to their gut health benefits. Kefir contains Lactobacillus, a probiotic that may reduce anxiety by lowering inflammation in the brain and promoting serotonin release.
3. **Ginger Tea**: Known for its anti-inflammatory properties, ginger tea may help improve mood. The link between inflammation and anxiety suggests that ginger could provide relief. Recipes for soothing ginger-laden drinks, such as ginger-lemon or orange-ginger tea, are worth trying.
While these beverages can help support mental wellbeing, they are not a replacement for professional treatment. Individuals experiencing chronic anxiety should consult healthcare providers for comprehensive treatment options. Incorporating these drinks into your routine can be a simple step towards reducing anxiety and improving overall mood.
