Beat Anxiety Depression Symptoms With Diet And Lifestyle Change

Some people go through anxiety depression symptoms even when there is no underlying cause. Feelings of anxiety are normal responses to danger, fear, stress and a host of life’s unknown situations. However, anxiety becomes a concern when it’s brought on by normal daily activities and persists to a point that it becomes a detriment to our health.

When people begin to feel anxiety depression symptoms when they are not facing any particular danger, stress or a serious challenge in life, they are said to have an anxiety disorder.

Recognizing Anxiety Depression Symptoms

People who suffer from anxiety depression symptoms may experience panic attacks with difficulty in breathing. Their body may take over an intense feeling of fear and terror. They may also break out in cold sweat, feel dizzy and it may feel like they are having a heart attack or stroke. The following are all symptoms that can be associated with anxiety:


Feelings of stress

Heart palpitations

Dry mouth

Sweaty palms


High blood pressure

Appetite disorders


Mood Swings

Lump in the throat


Constant worrying


Difficulty concentrating

Constant headaches

Get To Know The Underlying Causes Of
Anxiety Depression Symptoms

1. Stress
Stress is a major factor of anxiety. If you suffer from anxiety depression symptoms, stress reduction techniques can give you immediate relief. Here are some ways to reduce stress and ease your symptoms:

Take deep breaths. Research has proven that if you spend a few minutes every day to practice deep breathing that involves movement in your belly instead of just your shoulders, your stress levels can be lowered by as much as 63%.

Most people are shallow breathers and therefore enough oxygen is not drawn into the lungs as they breathe. Practice deep breathing where you actually feel movement in your belly. Listen to music. Music acts like a tranquilizer that calms your nerves. It can lower your blood pressure and cause 25% drop in the stress hormone as cortisol.

Take a walk and feel calmer. The levels of brain chemicals – serotonin and endorphin are boosted when you exercise. High levels of serotonin and endorphin in the blood soothes tension and anxiety.

2. Nutritional Deficiencies
Poor nutrition can also lead to feelings of anxiety. A calmer and happier you may be as close as tweaking and adding some essential nutrients to your daily diet. Take the dietary steps below to help win the anxiety war:

Consume Serotonin foods for a calming effect on the brain. Serotonin is the ‘feel good’ chemical that calm the brain, thereby reducing stress and anxiety. To reap this benefit you have to consume foods that provide this chemical. Start eating complex carbohydrates like brown rice, oat meal and baked potato with the skin on a regular basis if you suffer from anxiety depression symptoms.

Take B vitamins. Include brewer’s yeast and leafy green vegetables in your diet if you are not getting enough of the B vitamins. Our brains and nerves must have the right quantities of B vitamins to function properly.

Deficiency of vitamin B-12 especially can lead to irritability, brain fog, dementia, brain erosion and depression. Supplementing your diet with Sublingual B-12 can help protect you from very real dangers.

Calcium and Magnesium can calm your body. Adequate intake of these two essential minerals calms the nervous system and relieve anxiety. Consume calcium and magnesium foods such as sea vegetables, soybeans, broccoli, nuts, oysters, sardines and yogurt.

You can also supplement with 500 mg of calcium and 250 mg of magnesium taken twice a day. A good combination of calcium and Magnesium is VitaCal-Mag D from Trivita.

3. Caffeine
Caffeine can induce a lot of tension and send your body to an anxiety mode. Some people become jittery when they ingest caffeine. Some people are so hooked that without it, they cannot function.

Cut off caffeine, well not completely – but at a certain time of the day. Caffeine gives you an energizing boost that stays in your system for as long as eight hours. If caffeine stays in your body up until bedtime, it interferes with your sleep and not getting a good night’s sleep is one sure way of inducing stress. Try cutting off your intake of caffeine by 2 p.m. to ensure that you get a restful sleep.

4. Alcohol and Drug Abuse.
Excessive use of alcohol will put a strain on your system. Alcohol is a depressant which will only make you feel worse in the long run. It lowers serotonin levels in the brain, thereby suppressing your feelings of calmness.

Drink celery juice extract to curb your cravings for alcohol if you are an excessive drinker. Mix half a glass of celery juice with 8 oz of water and drink once or twice a day. Milk thistle can also help to detoxify your liver of alcohol.

5. Food Allergies.
Certain foods can create symptoms such as heart palpitations, body tremors, dry mouth and irritable bowels. Try to pinpoint the foods that brings on these symptoms and eliminate them from your diet. Click here for more natural anxiety and depression treatment.

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If you are feeling a little down, try drinking coffee.

Studies have shown that people who drink two to three cups of coffee daily had low rates of depression.

So give java a go and lift your spirits up.

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