4 best drinks to reduce anxiety, recommended by dietitians

Stress and anxiety are a normal part of life. However, if you have an anxiety disorder, those tired feelings don’t go away. Over time, anxiety can affect your ability to participate in daily activities. Up to 19% of American adults have experienced prolonged anxiety.

Medication and therapy are the main tools for dealing with anxiety. However, diet can also play a role in supporting your mood. It’s not just what’s on your plate that will make a difference in your stress levels. Your overall hydration, as well as what you drink, can have a noticeable impact on your anxiety levels. Read on to learn more about the best drinks for anxiety relief, according to dietitians.

The 4 best drinks to reduce anxiety

1. Chamomile tea

If you’ve ever struggled with insomnia, chances are you’ve heard that chamomile can help you catch more zzzs at night. The same calming effect that improves sleep can also relieve anxiety. Chamomile tea is beneficial for anxiety because of its active ingredient, apigenin. Apigenin is a flavonoid compound found in chamomile that has been shown to have anti-anxiety effects, says Wan Na Chan, MPH, RD, owner of One Pot Wellness. In fact, it points to some research showing that chamomile extract has been reported to relieve anxiety, improve mood, and relieve pain. However, continue to consume chamomile tea, which is generally considered safe, instead of other forms, such as extracts.

2. Green tea

Green tea is a very popular beverage that has been linked to a number of health benefits such as reduced inflammation, improved blood sugar and better digestion. Less anxiety can be another benefit to add to the growing list. Green tea is rich in a specific amino acid called L-theanine, which has been associated with improved mood and fewer symptoms of anxiety.

One review found that supplementing with 200 to 400 milligrams of L-theanine could significantly reduce anxiety and stress. And a small study found that people reported greater improvements in sleep, depression and anxiety when they took 200 milligrams of L-theanine daily for four weeks compared to a placebo group.

While the research on L-theanine looks promising, one thing to note about these studies is that the amount of L-theanine included in the supplements is much higher than in a cup of brewed green tea, which ranges from 8 to 30 milligrams. .

3. 100% fruit juice.

We all know that eating fruits and vegetables is good for your overall health, but did you know that they can also improve your mood? Anxiety and depression have been associated with lower levels of antioxidants in the body. Lower levels of antioxidants can mean higher levels of oxidative stress and inflammation, which can make you more prone to anxiety.

While we generally recommend consuming whole fruits and vegetables (hello, fiber!) over juice, there may be mood-boosting benefits to consuming a glass of 100% fruit juice. Data collected from more than 62,000 adults about their mental health and diet found that those who regularly consumed 100% fruit juice reported fewer days of feeling anxious than those who did not drink juice. Worried about the sugar in a glass of juice? Combine fruit juice with unsweetened tea, like we did with this Pomegranate Hibiscus Iced Tea, to lower the total sugar content per glass.

4. Water

Feeling grumpy and on edge? Pour yourself a glass of water. It keeps blood circulating throughout our body and is essential for supplying nutrients and energy sources to our brain, says Laura M. Ali, MS, RDN, culinary nutritionist and cookbook author. MIND diet for two. Research has shown increased rates of depression and anxiety in people who drink less water, he says. Although it’s not exactly known why, water can affect levels of norepinephrine, a neurotransmitter that plays a role in our body’s response to stress. Furthermore, even a small (1%) drop in hydration levels has been shown to be sufficient to cause emotions such as anger, hostility, depression, and tension. Don’t like drinking pure water? Try this strawberry, basil and lime infused water or incorporate more hydrating foods into your diet.

3 more drinks to relieve stress

1. Milk

Eating a calcium-rich diet can help your mood. A study of more than 1,200 college students found that those who consumed more calcium reported less stress and anxiety. Get some extra calcium in your diet with a glass of milk. One cup of low-fat milk provides almost 25% of your daily value of calcium.

2. Fermented drinks

As we learn more about the brain-gut connection every day, keep in mind that some drinks like kombucha and kefir contain probiotics that can be helpful for improving mood. Kefir is a naturally fermented milk drink that contains active and healthy bacteria, lactobacilluswhich are important for keeping your gastrointestinal tract healthy and may also play a role in supporting brain health. lactobacillus has been shown in some early research to help reduce anxiety, Ali says. These probiotic bacteria reduce inflammation in our brain, which increases signaling in our brain to release the hormone serotonin, known for its calming effect, he explains.

3. Ginger tea

Ginger is known for its ability to fight inflammation. We know that anxiety and inflammation are linked, so drinking a hot cup of ginger tea can help improve your mood. Try this soothing ginger lemon tea or a cup of orange ginger tea.

The bottom line

Diet alone won’t solve your anxiety. If you have chronic anxiety, it’s important to work with a qualified and licensed doctor to discuss your treatment options. However, certain elements of your diet, including what you drink, can be a useful tool in helping you find calm in your day-to-day life. When you’re feeling stressed, increasing your hydration can be a first step in boosting your mood. Water is great, but we also love the anti-anxiety drinks on this list, like tea and fruit juice. As we learn more about the connection between our gut health and mood, fermented beverages like kombucha and kefir may also deserve a place in your beverage lineup.