Phobia is a psychological disorder affecting many people today.Many people experience phobias to varying degrees. When we recognize our own phobias, self-treatment is essential. Dietary choices also warrant attention. So, what should individuals with phobias include in their diet?
Silver Ear and Lotus Seed Porridge
Cook fragrant rice into porridge. Add rock sugar and dissolve it in water (diabetics may omit this).Soak silver ear mushrooms in warm water until softened. Boil lotus seeds until tender, then remove the inner cores. Add the silver ear mushrooms, lotus seeds, red dates, and dissolved rock sugar to the porridge pot. Simmer gently over low heat until ready. This porridge is rich in nutrients and serves as a nourishing tonic, particularly beneficial for those with a yin deficiency constitution experiencing social anxiety.
Lotus Seed and Lily Bulb Porridge
Rinse lotus seeds and soak until softened. Separately wash dried lily bulbs and japonica rice. Place lotus seeds, red dates, lily bulbs, and rice in a pot with sufficient water. Bring to a boil over high heat, then simmer over low heat. Add rock sugar near completion and cook briefly.Lotus Seed and Lily Bulb Porridge calms the nerves, nourishes the heart, and soothes the spirit. It aids in restoring physical strength and can serve as a restorative food for socially anxious individuals with a weak constitution.
Baked Potatoes and Whole-Grain Bread
When anxious, consuming carbohydrates can increase serotonin levels in the blood—a neurotransmitter released abundantly by the brain during happiness—promoting calmness.Foods like baked potatoes, whole wheat bread, or low-sugar whole grains take longer to digest than sweets, so their calming effects on anxiety last longer.
Fish and Nuts
Ensure your diet includes ample omega-3 fatty acids. Studies indicate that essential fatty acids in food help alleviate anxiety and depression, quickly boosting mood. Salmon, flaxseed oil, nuts, and eggs are rich sources of these "happiness factors."
Milk
A U.S. research center found that among women with premenstrual tension syndrome, three-quarters experienced relief from various tension symptoms after three months of calcium supplementation. Milk is the best source of calcium.By the time you feel thirsty, your body is already dehydrated. Even mild, gradual dehydration can trigger anxiety. So no matter how busy you are, make sure to drink at least eight glasses of water daily.
Eat brain-boosting foods
Include fish, tofu, lean meats, eggs, milk, fresh vegetables, and fruits in your diet. Limit fatty meats and fried foods.Avoid overeating, as it dulls brain sensitivity. Breakfast should include grains, combining both solid and liquid foods while balancing main and side dishes. Protein-rich options include salted duck eggs, ham, shredded tofu, boiled soybeans, fermented tofu, boiled peanuts, and scallion-tossed tofu.