Can lecithin help with anxiety?
This blog answers: Can lecithin help with anxiety? What is lecithin? What are the other terms for lecithin? What are the other functions of lecithin? What are the other benefits of lecithin? What are the various side effects of lecithin? What are the various food sources of lecithin? What are the other food products that might help with anxiety? What is Anxiety? What are some other ways to manage anxiety? What are the therapy options for anxiety?
Can lecithin help with anxiety?
Reports indicate that lecithin can help to reduce stress and anxiety amongst individuals. It is a nutrient that is naturally found in food and various dietary supplements. It contains choline that is a chemical that an individual’s brain uses to communicate. Diets high in choline like lecithin can help in various functional pathways in the brain.
However, individuals must realize that very high intakes of lecithin might lead to distress and also depression in severe cases. Hence individuals must take them in a prescribed quantity.
What is lecithin?
Lecithin can also be referred to as alpha- phosphatidylcholine. A nutrient that is naturally found in food and various dietary supplements. It is a set of chemicals that belong to phospholipids. These are considered to help in maintaining the integrity of cells and are a type of fat. They can be used in the form of moisturizers, food and multipliers, and eye drops
They are considered essential for the functioning of the liver, brain, nerves, and other important organs of the body. They are usually found in eggs, meat, green vegetable, and soybeans.
What are the other terms for lecithin?
Lecithin can also be known as:
- Soya lecithin
- Egg lecithin
- Lecithinum ex soya
- Soybean lecithin
What are the other functions of lecithin?
The various functions of the substance choline are:
- Regulating metabolism
- Maintaining liberty of science
- Help in transforming information to the brain
- Helps in transporting fact
What are the other benefits of lecithin?
The other benefits of lecithin are:
- It helps lowering cholesterol
- It helps improve liver function
- It can help prevent the onset of dementia
- It improves performance amongst athletes
- It can contribute to better sleep patterns
- It can help reduce inflammation
What are the various side effects of lecithin?
The various side effects of lecithin are:
- Abdominal pain
- Abdominal bloating
- Fluctuating appetite
- High levels of salvation
What are the various food sources of lecithin?
Lecithin can be found in various words, and I trip supplements such as:
- Sunflower oil
- Red meat
- Vegetables like broccoli and legumes like kidney beans, soya beans, and black beans.
What are the other food products that might help with anxiety?
Other food products that can help individuals with their anxiety are:
Salmon is considered significantly beneficial for reducing anxiety in individuals. It holds various nutrients that help in promoting brain health such as omega-3 fatty acids and vitamin D.
A composition of curcumin in turmeric helps in promoting brain health and making individuals less vulnerable to various anxiety disorders. It is known for having high levels of antioxidants and anti-inflammatory characteristics.
Researchers believe that using some amount of dark chocolate in a daily diet can help regulate one’s mood and reduce anxiety. It contains flavonols such as epicatechin and catechin that are the major antioxidants.
Individuals who have a history of anxiety can also be suggested to take yogurt in their daily diet due to its probiotic nature that helps to improve various aspects of mental health.
Green tea contains L theanine that shows significant positive outcomes in terms of an individual’s brain health and decreasing symptoms of anxiety.
What is Anxiety?
Problems and resulting stress are usually accompanied by some common emotions like confusion, feeling at the edge, a sense of helplessness, and recurrent negative thoughts which can collectively be seen as an individual experiencing what’s commonly called Anxiety.
Every human has their unique ways of dealing with these difficult situations and the following emotions, some try to adapt to the circumstances and find the best and most comfortable solution while others try to find an escape route for the same, in both cases the main aim is usually to get over the uncomfortable emotions of anxiety.
What are some other ways to manage anxiety?
Identify and acknowledge the triggers
The most significant strategy that can be used to control one’s anxiety is by identifying and acknowledging those triggers.
Being able to recognize what makes an individual anxious makes them better equipped to take action.
Even though anxiety can be bought under an individual’s control it cannot be predicted. In such situations, it is necessary that an individual actively carries out relaxation techniques.
These might include meditation, yoga, and deep breathing which helps to reduce the intensity of anxiety within a short period.
A key to reducing the frequency and intensity of anxiety attacks could be spending time with close family and friends.
The kind of emotional and practical support provided by these social and personal groups help the person feel connected and aid in distracting one’s mind from negative and recurring thoughts that lead to anxiety.
Apart from friends and families, individuals can also consider speaking to groups of people that are experiencing similar problems.
Set realistic goals
When an individual is feeling overwhelmed, setting goals and targets keeping in mind priorities can help resolve overwhelming feelings of fear or panic.
Setting goals provides structure and routine to an individual’s life reducing space for uncertainty which can be a major trigger for anxiety in many cases.
Take up new challenges
Apart from doing activities that an individual is usually fond of and has expertise in, trying new and challenging activities that put an individual outside their comfort zone in a healthy manner may help reduce the stress and anger temporarily.
Signing up for new activities also provides a path to meeting people with similar stories and concerns.
An individual’s lifestyle plays a major role in their experience of anxiety. An unhealthy and busy lifestyle usually leads to unhealthy eating, lack of exercise, lack of adequate sleep.
A combination of a well-set diet, exercise, and sleep can help to regulate an individual’s mood and equip them with a favorable coping mechanism.
These coping mechanisms in turn help to get control over once anxiety concerns in a more adaptable manner.
lack of proper diet, sleep, and exercise can make an individual sluggish, dependent, moody and vulnerable to anxiety attacks.
Making journal entries
Last but not least having a journal to write down how a person is feeling and thinking when they are anxious helps them to reflect upon their thoughts and feelings.
Putting down one’s thoughts and feelings onto a paper helps to provide a sense of temporary relief.
In the case of journal entry, a person does not even have to fear being judged by another person regarding their thoughts and feelings.
What are the therapy options for anxiety?
Cognitive-behavioural therapy helps an individual to control their anxiety by using strategies like relaxation and breathing. It works on the principles of replacing negative thoughts with positive ones.
Exposure therapy is a kind of therapy in which an individual is exposed to a particular stimulus that they usually fear or are anxious about in a graded order.
As and when the individual gets comfortable with the situation or stimulus introduced or exposed to them with each session, individuals get more comfortable with a real-life situation that might have otherwise been a source for triggering anxiety.
It is based on the principle that when an individual interacts with other people who are suffering from the same fears they might not feel left alone or isolated. Group therapy usually involves a group of individuals who are experiencing similar symptoms and problems.
Anxiety can also be treated with the help of medication prescribed by a health care professional.
Though medication alone cannot help in reducing persistent anxiety it can help in restoring a sense of control and bring temporary relief.
In cases where reaching out physically to a professional is impossible or discomforting an individual can opt to seek help through the online medium.
In this, the therapy sessions are carried out one-to-one over a video or audio call. Some individuals also prefer interacting with the therapist through text as well due to various reasons. One of the most common is the fear of being judged by the therapist or some personal hesitation.
Online therapy can help individuals to regulate some aspects of their anxiety that aids individuals in carrying out a stress-free life over time
Lecithin is a nutrient found in various foods items and it can help in reducing anxiety and stress in certain cases. It also holds various other benefits such as regulating one’s metabolism. However, individuals must not take overdosage of lecithin as it leads to severe negative effects.
Frequently asked questions: Can lecithin help with anxiety?
How does lecithin help the nervous system?
Lecithin contains a compound called choline which helps to communicate to the brain. It helps in improving the brain’s functional pathways
Excessive amounts of lecithin might lead to the development of depression or hypersensitivity of dopamine receptors.
Are there any side effects from lecithin?
Excessive amounts of lecithin might lead to side effects such as diarrhea and abdominal pains.
Does lecithin help individuals to sleep?
In some cases, it is reported that lecithin might contribute to a better quality of sleep.