5 Scientifically Proven Habits to Fight Anxiety

Next to natural remedies, certain daily habits can also be a great ally in terms of combating anxiety, a mental health disorder that affects many people, especially in the midst of an epidemic. Check out some of them, which have even been tested in scientific studies.

I’m a regular

according to study From the Journal of Sports Science and Medicine, sleep deprivation can increase anxiety levels. Meanwhile, periodic study temper nature He claims that a good night’s sleep can significantly improve anxiety the next day.

Experts recommend staying away from screens (TV, cell phone, computer) for an hour before bed, avoiding heavy meals before bed, creating a quiet, clean and dark environment in the bedroom, and using a relaxing scent such as lavender or chamomile in the bedroom. environment.

balanced diet

A study published in the journal Nutrients He introduced the relationship between a balanced diet and mental health, claiming that a diet of saturated fat and sugar can lead to higher levels of anxiety. Recently, a Article – Commodity The post in Frontiers in Psychiatry showed that artificial sweeteners and gluten can increase anxiety, while ketogenic diets (characterized by eliminating all carbohydrate-rich foods like bread and rice, and increasing consumption of foods high in good fats) can contribute to it. reduce anxiety.

physical exercises

Several studies have shown that exercise can reduce anxiety. one of them, published In Frontiers in Psychiatry, regular activity was found to have a positive effect on the “pathophysiological processes” of disease.

Reduced consumption of alcohol and caffeine

Alcohol and caffeine can make anxiety symptoms worse, according to a study Addiction Study Association. According to researchers, reducing alcohol consumption can improve frequency and reduce anxiety.

contemplation

according to Publishing From the American Psychological Association, meditation can reduce stress hormones and thus control anxiety as it helps regulate breathing, connect with the body, and calm the mind.

Source: Live Science