Stress and Anxiety is a common problem for a lot of people. Environmental and social factors are responsible for everyday stress and the effect on mental health. To keep yourself calm and concentrate more on ourselves we try different activities like joining the gym, working out, being socially active, focussing more on business, eating food we love, and many such things.
Some of the activities are quite effective and release stress for a while but don’t last long. Food can reduce stress, but so-called comfort foods can cause more health problems. Eating unhealthy food can lead to the risk of obesity, chronic diseases such as cardiovascular disease, type 2 diabetes, and more. Our body releases stress hormones cortisol that triggers cravings for such foods and lower your ability to cope.
But we have listed other foods that are tasty, healthy and reduce stress more effectively. In this blog, we have shared some healthy foods that help relieve stress and anxiety.
A minor change in your diet plan can help you deal with life’s challenges in a better way.
Control Mood Swings and Diet with Whole Grains and Veggies
Eating whole grains and complex carbs or vegetables is great for the body when feeling stressed. Serotonin, a neurotransmitter mainly found in the brain, contributes wellbeing, and happiness which gets turned off when a person feels stressed.
Eating fatty fish, complex carbs, and Whole grains, such as brown rice, oatmeal, can combat stress and help increase serotonin. Further intake of such food will help regulate your appetite and stabilize blood pressure.
Fruits work as an Antioxidant
To counteract the effects of stress such as depleting antioxidants in the body, eat food and veggies rich in antioxidants. Antioxidants help boost the immune system and are easily found in apples, prunes, peaches, raspberries, guava, oranges, apricots, strawberries, sweet cherries, and plums. Vegetables such as broccoli, kale, beets, artichokes, kidney beans, and spinach are also rich in antioxidants. The Weak immune system can make you more prone to illness. So, reduce your stress level by staying healthy.
Add Vitamins B and C in your Diet Plan
Vitamin C has many health benefits, such as lower your stress hormones and blood pressure levels. Add oranges, strawberries, and grapefruit to your diet plan. For vegetables, Brussels sprouts and broccoli are some of the common ingredients rich in Vitamin C that one can add to homemade recipes.
Vitamin B, such as avocado and almonds, on the other hand, helps raise serotonin and dopamine levels to keep you calm and content.
Oatmeal and A Cup of Yogurt in the Breakfast
Probiotics work as a great treatment for anxiety, depression, and social anxiety. Researchers and studies have revealed adding fermented foods items like yogurt, sauerkraut (high in probiotics), and oatmeal in your breakfast can reduce stress hormone levels and boost serotonin production in the body.
Dinner Plan: Salmon, Edamame, and Leafy greens
Salmon, Edamame, and Leafy greens are an excellent source of high-quality protein and minerals. Their secret ingredient is magnesium that helps improve sleep quality, avoid headaches and fatigue. Good sleep can improve your mood, heal the body, and handle stress.
Other food items, such as cashews, egg yolks, and oysters also help lower anxiety as they are rich in minerals such as zinc.
Nuts or Seeds
Flaxseeds, walnuts, and almonds are stress busters rich in omega-3 fatty acids and good sources of B-vitamins. Consuming a handful of nuts and seeds reduces cortisol, produces serotonin, and improves the levels of good cholesterol in the body.
Add Spice to Lower Down Stress Level
Spicy food boosts the production of serotonin. There are a few other Indian Spices and natural remedies that have worked wonders for many to control stress and anxiety.
- Turmeric contains curcumin, best-known to lower cortisol levels. Its antioxidant and anti-anxiety properties also heal the body and cure illness.
- Ginger comprises antioxidant gingerol that reduces inflammation.
- Chamomile, known for its calming effect.
- Ashwagandha helps lower cortisol levels and cope with physical and emotional stress.
- Lavender reduces anxiety levels
- Cinnamon is good for the heart in response to stress
Chocolate
Chocolate is great for people suffering from anxiety. Chocolate carries fiber and antioxidants improve blood flow, lower the risk of heart disease, reduce blood pressure and stress levels in the body. Chocolate, when consumed in moderation, can improve mood swings by increasing the production of serotonin and endorphin levels in the brain.
Go ahead and treat yourself with dark chocolate, milk chocolate, and other types of chocolate. Enjoy!
Diet Therapy in Naturopathy
Diet Therapy in Naturopathy is an old age practice that focuses and encourages the consumption of natural food to eliminate toxins, cure illness, and nourish the body. Learn how the practice of Diet Therapy in Naturopathy helps in stress, detox, and anxiety. Schedule sessions or reach out to nearby naturopaths for the best consultation.