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Stress and anxiety are a normal part of life. However, if you have an anxiety disorder, those drained feelings don’t go away. Over time, anxiety can affect your ability to participate in daily activities. As many as 19% of US adults have experienced persistent anxiety.

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

The 4 Best Drinks to Reduce Anxiety

1. Chamomile tea

If you’ve ever struggled with insomnia, there’s a good chance you’ve heard that chamomile can help you catch more zzz’s at night. The same calming effect that improves sleep can also relieve anxiety. “Chamomile tea is beneficial for anxiety due to 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, she points to some research that shows chamomile extract relieves anxiety, improves mood, and relieves pain. However, stick to consuming chamomile tea, which is generally considered safe, instead of other forms such as extracts.

2. Green tea

Green tea is a widely popular beverage that has been associated with numerous health benefits such as reduced inflammation, improved blood sugar and better digestion. Lower 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 linked to better mood and lower anxiety symptoms.

One review found that supplementing with 200 to 400 milligrams of L-theanine can significantly reduce anxiety and stress. And one small study found that people reported greater improvements in their 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 sounds promising, one thing to note about these studies is that the amount of L-theanine included in the supplements is much higher than what is found 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 are 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!) instead of juice, there may be mood-enhancing benefits to consuming a glass of 100% fruit juice. Data collected from over 62,000 adults about their mental health and diet showed 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, as we did for this Hibiscus Pomegranate Iced Tea, to lower the total sugar content per cup.

4. Water

Feeling cranky and on edge? Pour yourself a glass of water. “It keeps blood flowing through our body and is essential for delivering nutrients and energy to our brain,” says Laura M. Ali, MS, RDN, culinary nutritionist and cookbook author MIND Diet for two. “Studies show increased levels of depression and anxiety in people who drink less water,” she says. Although it’s not entirely 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 enough to trigger emotions such as anger, hostility, depression and tension. Don’t like drinking plain water? Try this strawberry, basil, and lime water, or include more hydrating foods in your diet.

3 more drinks to relieve stress

1. Milk

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

2. Fermented beverages

While 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 healthy bacteria, Lactobacilluswhich are important in keeping your gastrointestinal tract healthy and may also have a role in keeping your brain healthy. Lactobacillus has been shown in some early research to help reduce anxiety,” Ali says. “These probiotic bacteria suppress inflammation in our brain, which increases signaling in our brain to release the hormone serotonin, known for its calming effect,” she explains.

3. Ginger tea

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

The bottom row

Diet alone will not solve your anxiety. If you have chronic anxiety, it’s important to work with a licensed, qualified healthcare professional to talk about your treatment options. However, certain elements in your diet, including what you drink, can be a useful tool in finding peace in your daily life. When you’re feeling stressed, rehydrating can be the first step to lifting 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 gut health and mood, fermented beverages like kombucha and kefir may also deserve a place in your beverage lineup.