Besides the homey warmth of this true comfort food, milk has loads of B vitamins that reduce anxiety and improve mood. For instance, vitamin B6 (pyridoxine) raises serotonin levels to perk you up.
Think green with matcha milk and its relaxing L-theanine
A cup of antioxidant-rich matcha milk before bed can have positive effects on your anxiety levels, metabolism , and overall health. To top it off, L-theanine raises serotonin, GABA, and dopamine levels, which can benefit sleep quality and help you relax .
Drinking warm milk before bed may help you relax, but there is no evidence that milk makes you sleepy. The drowsiness some people experience may be more from the warmth of the milk or a full stomach than the physical effect of any compound in milk.
Look for foods with vitamins B, C and D.
Good sources of these vitamins include citrus fruits, berries, dark chocolate and herbal teas such as lavender or chamomile (avoid teas with caffeine). For the B vitamins in particular, choose whole grains and nuts.
Also, there is no association between dairy products and stress symptoms. This association was significant among men and women and high-fat and low-fat products in the total adjusted stratified analysis models.
Benefits Your Emotional and Mental Health
Foods rich in vitamin D, C, and the B vitamins, like milk, help keep your digestive system – and your brain happy. This can lead to improved emotional and mental well-being.
Tryptophan and melatonin
Your two best friends for a restful night. Milk (and other dairy products) are a really good source of tryptophan. It's an amino acid that can help promote sleep, so it can come in particularly handy especially if you're used to tossing and turning before finally getting off to sleep.
The B-vitamins in bananas, like folate and vitamin B6, are key to the production of serotonin, which can help improve your mood and reduce anxiety.
According to the National sleep foundation, tryptophan plays a key role in helping your body produce seratonin, which can reduce anxiety. If your mind is racing when it's on your pillow instead of dreaming, the tryptophan in milk can help your body release serotonin, allowing your mind to relax and slip into sleep.
But now, scientists went farther, and after examining milk components, they found peptides that could specifically treat anxiety and depression in clinical patients.
Additionally, lower dairy and calcium intake are associated with higher perceived stress [26,29,37] and higher levels of other negative mental health measures, such as anxiety and negative mood [23,26,27].
α-Lactalbumin, a minor constituent of milk, is one protein that contains relatively more tryptophan than most proteins. Acute ingestion of α-lactalbumin by humans can improve mood and cognition in some circumstances, presumably owing to increased serotonin.
Blueberries
When we're anxious and stressed, our bodies crave vitamin C to help repair and protect our cells, and blueberries are packed full of it. Small but mighty, blueberries are bursting with antioxidants and vitamin C which have been shown to provide anxiety relief.
If you take magnesium as a supplement, studies that showed that magnesium can have anti-anxiety effects generally used dosages of between 75 and 360 mg a day, according to the 2017 review. It's best to consult a healthcare practitioner before taking any supplement so you know the correct dose for you.
B-complex, vitamin E, vitamin C, GABA, and 5-HTP are 5 vitamins commonly used to help with anxiety and stress.
Difficult experiences in childhood, adolescence or adulthood are a common trigger for anxiety problems. Going through stress and trauma when you're very young is likely to have a particularly big impact. Experiences which can trigger anxiety problems include things like: physical or emotional abuse.
Studies suggest that honey might offer antidepressant, anticonvulsant and anti-anxiety benefits. In some studies, honey has been shown to help prevent memory disorders.
It's a good source of proteins and fats. A cup of milk provides more than 8 grams of protein and up to 7 grams of fat . You might crave milk because it helps you feel full and comfortable.
Blood melatonin levels are synchronized by circadian rhythms, and this hormone induces sleep onset in humans. Melatonin is synthesized in vivo from Try via serotonin synthesis. The α-lactalbumin protein contained in milk has the highest Try content among the food proteins normally consumed by humans.