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Anxiety is a widespread condition that affects millions of people across the world. Even though the symptoms vary – this mental health disorder can be extremely debilitating for many. According to experts, apart from taking the required treatment to mitigate the issue, it is important to transition to a healthier dietary pattern that is loaded with nutrients that help ease the symptoms of anxiety.

Overall dietary intake - along with therapy and medication, can be a helpful tool for anxiety management. Bananas are one such tropical fruit – loved by many – as they are loaded with nutrients that help you literally feel good.

According to studies, bananas – are a powerhouse of potassium - which has given the fruit its reputation as a solution for muscle cramps. Potassium is a star when it comes to facilitating muscle contractions and healthy communication between muscles and nerves. But it can also have a beneficial effect on the cardiovascular system that may support mental health.

Experts say when you feel anxious, you may have too much of a hormone called adrenaline which cruises through your entire body – making your heart race and your mind feel jumpy. And that’s where the potassium in bananas comes to the rescue – as it keeps adrenaline in check.

Studies also say that potassium acts as a natural beta-blocker – lowering blood pressure by easing tension in your blood vessel walls and blocking blood-pressure-raising hormones like adrenaline. It keeps That's your heartbeat steady and muscles working properly, including the ones involved in the anxiety response.

In a recent research conducted in China, low potassium levels correlated with higher levels of anxiety and depression - suggesting grounds for increasing potassium intake. Since a single banana contains around 400 mg of potassium – eating at least one a day can often help to keep anxiety levels at bay.

According to experts, bananas are also rich in tryptophan - an essential amino acid and serotonin precursor – which is a known building block of the happiness neurotransmitter and helps ease stress levels considerably.

Doctors say apart from eating bananas, it is also recommended that you eat a varied and balanced diet that includes high-quality, nutrient-dense carbohydrates, fats, and proteins. Always aim for whole foods, vegetables, fruit, legumes, whole grains, lean meats, and especially fish. Other foods that may help include:

• Oats
• Brazil nuts
• Turkey
• Chia seeds
• Spinach
• Green tea
• Turmeric
• Pumpkin seeds
• Eggs

That said, apart from your diet, a few other ways to support yourself in the face of anxiety, you can consider doing breathing exercises. According to studies, deep breathing shuts down the physical symptoms of anxiety. You can try the 4-7-8 breathing - a technique that involves a four-count inhale, seven-count hold, and eight-count exhale.

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