Anche l’alimentazione può essere una valida alleata contro l’ansia. Ci sono, infatti, alimenti in grado di alleviare questo particolare stato emotivo e altri, invece, che contribuiscono a peggiorarlo. L’ansia ha una ricaduta organica molto forte sul nostro organismo, che si traduce in sintomi e in risposte metaboliche ben precisi, dai disturbi digestivi all’accumulo/perdita di peso. Vediamo insieme quali sono i cibi anti ansia.
L’ansia si può curare anche attraverso la dieta e una seria educazione nutrizionale. Spesso, infatti, le carenze e/o malassorbimenti dei minerali rappresentano la base ansiogena del circolo vizioso ansia/fame/cibo . Ecco, allora la classifica dei cibi contro l’ansia, che riducono lo stress e migliorano l’umore.
Cibi anti ansia
- Alga agar agar: è ricchissima di magnesio, un minerale molto importante in grado di regolare la trasmissione nervosa e gli impulsi neuromuscolari, normalizzare l’attività dell’ipotalamo e ridurre l’eccesso di adrenalina, un ormone che stimola l’organismo a reagire in caso di pericolo imminente, ma che contribuisce a mantenere corpo e mente in uno stato di continuo allarme quando questa sensazione di minaccia si protrae troppo a lungo (facendo anche perdere magnesio attraverso le urine).
- Cacao amaro: anche il cacao è una buona fonte di magnesio.
- Semi di zucca: sono una vera miniera di magnesio (1 solo grammo ne contiene 156 mg), ma anche una buona fonte di altri Sali minerali come fosforo, potassio, manganese e ferro.
- Anacardi, mandorle secche, noci secche, arachidi tostate e nocciole secche: la frutta secca è un’ottima fonte di magnesio.
- Amaranto, riso, quinoa e miglio: sono cereali (nel caso della quinoa e dell’amaranto si parla in realtà di pseudo-cereali) molto ricchi di magnesio.
- Orzo: alcuni studi hanno dimostrato che questo cereale contiene il beta-glucano, una sostanza in grado di attenuare la fame nervosa in quanto rimane a lungo nello stomaco conferendo senso di sazietà.
- Latte, yogurt, formaggio, carne (tacchino, pollo, maiale, manzo), pesce, uova, soia e derivati della soia, legumi, cereali integrali, noci e semi (semi di girasole, di sesamo e di zucca), banane, mango e datteri, patate e cacao: sono tutti alimenti ricchi di triptofano, un aminoacido precursore della serotonina, il cosiddetto “ormone del buonumore”. La serotonina, infatti, è indispensabile per trasmettere gli impulsi nervosi dal cervello, lavora in tandem con la melatonina per regolare i ritmi del sonno e regola anche l’appetito.
- Erbe aromatiche: salvia, basilico, origano e maggiorana hanno un effetto rilassante e calmante.
- Tuorlo d’uovo, lievito di birra, legumi, vegetali a foglia verde, mandorle dolci e pesci: sono ricchi di calcio, che previene gli attacchi di ansia e di nervosismo, oltre che i crampi alle gambe.
- Cioccolato fondente: quello puro (senza aggiunta di latte o zucchero) è in grado di ridurre i livelli di cortisolo, l’ormone dello stress responsabile dei sintomi d’ansia. L’importante, però, è non esagerare nelle quantità in quanto il cacao contiene anche tracce di caffeina, che a sua volta può causare l’effetto contrario.
Ansia e cibi da evitare
Chi soffre d’ansia deve assolutamente limitare il consumo di caffeina che ha notoriamente un effetto eccitante. Questa sostanza nervina non si trova esclusivamente nel caffè, ma è presente anche nel tè, nel cacao, nel cioccolato fondente e al latte (anche se in misura minore), nella Coca-Cola e nelle bevande energetiche (es. Red Bull) e favorisce la produzione di noradrenalina, l’ormone che ci mantiene vigili, ma che può provocare anche tensione, irrequietezza e persino l’insonnia. Da evitare sono anche gli alimenti fritti, i carboidrati ad alto indice glicemico, gli zuccheri raffinati e le bevande alcoliche, che possono ridurre l’assorbimento di magnesio. Attenzione al sale, che aumenta la pressione arteriosa e di conseguenza la circolazione sanguigna, accelerandola e alla nicotina. Il fumo, al pari di tutte le altre droghe, agisce sul sistema nervoso e accelera il ritmo cardiaco.
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