The speaker, Marco Antônio Arruda, a psychiatrist, discusses the relationship between the brain and intestine, and how certain foods can help reduce anxiety symptoms. He notes that 95% of the body's serotonin receptors are in the intestine. Arruda emphasizes the importance of hydration, avoiding caffeine and alcohol, and eating complex carbohydrates to maintain stable blood sugar levels. He also recommends avoiding prolonged fasting and skipping meals.
Arruda highlights four specific foods that have been studied for their anxiolytic properties:
1. Magnesium-rich foods like spinach, which can help reduce anxiety.
2. Zinc-rich foods such as egg yolks, cashew nuts, and magnesium.
3. Probiotics, found in yogurt, pickles, and sauerkraut, which can reduce social anxiety.
4. Asparagus, which has calming properties.
Arruda encourages viewers to incorporate these foods into their diet and be kind to themselves, as everyone's life is busy, and it's not always possible to stick to a perfect diet. He emphasizes that if viewers continue to struggle with anxiety, they should consult a professional for additional strategies.
Here are the key facts from the text:
1. 95% of the body's serotonin receptors are in the intestine.
2. Neuroscience is studying foods that play a fundamental role in combating anxiety.
3. Only a third of people who suffer from anxiety seek treatment.
4. Fear of taking medication and undergoing long therapy stops many people from seeking treatment for anxiety.
5. Some people may need medication for anxiety, but there are also safe and effective non-pharmacological treatments.
6. The brain is more than 90% water, and dehydration can affect mood, attention, impulse control, and decision-making.
7. Staying hydrated can help reduce anxious symptoms and improve concentration.
8. Caffeine can worsen anxiety symptoms by increasing dopamine levels, heart rate, and muscle tension.
9. Alcohol may temporarily reduce anxiety but can have a rebound effect and worsen anxiety in the long term.
10. Complex carbohydrates, such as whole foods, can help stabilize blood sugar levels and reduce anxiety.
11. Skipping meals and prolonged fasting can lead to hypoglycemia, which can trigger an increase in anxiety.
12. Magnesium has a reducing effect on anxiety and can be found in foods such as spinach, nuts, and seeds.
13. Zinc is important for brain function and can be found in foods such as egg yolks, cashews, and oysters.
14. Probiotics can reduce social anxiety and can be found in foods such as yogurt, pickles, and sauerkraut.
15. Asparagus has calming properties and can help reduce anxiety.
16. Making dietary changes can have a significant improvement in anxious symptoms, but it's essential to be kind to oneself and not feel guilty about not always following a perfect diet.
17. If dietary changes are not enough, it's worth consulting a professional for further strategies, such as pharmacological or therapy approaches.