Stress is an inevitable part of our lives and we have to learn to deal with it the best we can. Stress never really completely leaves us. However, we can find tools and techniques to deal with it better. Focus on improving sleeping habits, workout regularly, practice mindfulness, and unplug from the digital world to reduce stress and therefore, anxiety. Improving eating habits can help you in managing stress levels.
That being said, there aren’t any foods that prevent anxiety. Consuming or avoiding certain foods may be associated with experiencing anxiety in the long run. The foods you eat, not any single meal, impact anxiety levels. Limiting junk foods, consuming omega-3 and Vitamin-D-rich foods, eating a variety of foods, cooking at home and other positive nutrition choices can help in reducing anxiety levels quite a bit. For that matter, having a food or drink labelled as “anxiety-reducing” once a week will hardly help.
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- Comfort Foods
It sounds like a good idea to indulge in foods like fried chicken, potato chips, ice cream, etc. when you feel stressed or anxious. These comfort foods are often associated with feeling good. However, the relief from stress and anxiety offered by comfort foods is temporary. According to research, people who consume foods rich in healthy fats and workout regularly face fewer anxiety issues. People with a high body mass index (BMI) are also known to have more anxiety. Comfort foods are essentially unhealthy because they lead to inflammation and contain lots of calories and therefore unhealthy. They cause weight gain and increase anxiety over time. Eating healthy fats and staying active are, on the other hand, associated with good mood and resilience to anxiety. You do not have to avoid comfort food altogether, but you must eat them in a controlled manner. You should eat healthy foods 80% of the time and comfort foods for the rest of the time.
- Brain Foods
Foods rich in Vitamin-D, Calcium, Zinc, magnesium, omega-3 fatty acids, probiotics, etc. are associated with low anxiety and a better mood. They are known to increase serotonin levels – chemicals that manage happiness, mental well-being, and sleep quality – or assist in its production. Make it a point to consume foods rich in these vitamins and minerals. This helps in the regulation of other macronutrients. Include a fish (twice a week) in your diet and you start a fish oil supplement. Eat vitamin-D rich foods like mushrooms, egg yolk, dairy, etc. Get 10 minutes of sunlight every day.
- Gut Foods
The relation between gut microbes and the brain is important when it comes to anxiety and depression. The microbiome – the set of microbes – in the gut is made up of bacteria, viruses, and fungi that reside in the intestines. They are linked to inflammation, hunger, blood sugar regulation, allergies, mental health, and metabolism. Inflammation or poor gut health is associated with mental illnesses like anxiety and depression.
Foods that consist of added flavors, artificial colors, sweeteners, etc. can lead to poor gut health. Naturally produced foods in addition to whole foods that are packed with fiber are good for gut health. Experts suggest including a diverse variety of foods in your diet to maintain a healthy microbiome in your gut and thus reduce stress and anxiety.
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