I’m going to talk about foods that help us to relax.
First, we must know or should know that sugar-laden foods do the opposite contributing to anxiety, creating ups and downs, and blood sugar crashes, even though it may spike your energy for a while sending your system upwards. Processed foods also without fiber add an unhealthy balance in the body creating less calm because foods not whole do not have the nutrients we require, B vitamins are eliminated, including magnesium and other minerals for our systems to have endurance, stronger bones, and in order to create the ability to handle anxiety or nervousness.
Yes, our minds can have positive thoughts that reinforce good actions and decisions, but without the necessary ingredients to keep you focused and calm, the work we need to do each day becomes harder, and our minds and hearts have lesser ability to handle all that’s stressful.
Foods that will help us to combat anxiety are foods that are rich in B vitamins, such as avocados and almonds. Meat, seafood, dairy, and eggs are high in B vitamins. Dark green vegetables such as kale and spinach and citrus fruits such as oranges, lemons, and clementines also. Some other examples of foods that combat stress are legumes, nuts, seeds, and whole grains.
Some stress-relieving drinks include ginger, chamomile tea, valerian (good for sleep problems), black tea, coconut water, milk, green tea, lemon balm tea (good for colds), water, and vegetable and fruit juice.
There are many elements that cause anxiety such as genetics, environmental factors, traumas, and brain chemistry. If you eat many sugar-laden foods, they can affect your brain chemistry and you may be going often to sweets for relief from stress due to your brain chemistry also.
Researchers from Deakin University School of Medicine found that people were less calm and more tense when their water intake lessened, and when their intake increased, they felt more happiness and in another large study, people who drank five cups of water or more per day were at lower risk of depression and anxiety. In comparison, drinking less than two cups per day doubles the risk. At https://www.health.harvard.edu, they found that enhancing our diets with foods rich in antioxidants (inhibits oxidation, a chemical reaction that can produce free radicals, which are unstable molecules causing damage to DNA and cells) may help ease the symptoms of anxiety disorders. Foods high in antioxidants are:
· Beans - dried small red, pinto, black, red kidney
· Fruits – apples (Gala, Granny Smith, Red Delicious), prunes, sweet cherries, plums, black plums
· Berries – blackberries, strawberries, cranberries, raspberries, blueberries
· Nuts – walnuts, pecans
· Vegetables – artichokes, kale, spinach, beets, broccoli
· Spices, such as turmeric (contains active curcumin) and ginger
Remember, it’s always good to limit or avoid caffeine and alcohol. A diet rich in whole grains, fruits, vegetables, and good quality protein is better than eating processed foods and simple carbs. Try not to skip meals which can make you jittery. About 90-95% of serotonin receptors (neurotransmitter that modulates mood, cognition, reward, learning, memory, and other physiological processes) are found in the lining of the gut. That suggests that our food intake can make a difference to how we function and how to live healthier.
Try to make changes one at a time rather than all at once. Eliminate the foods that aren’t whole first or healthy. Then add a new item to your diet each week from the list and suggestions above that will help to lengthen your life and find calm in a stressful day and a busy world.
All best, Giulietta
Author/Poet/Writer
Note: You can find my poems, short stories, and other non-fiction articles on Medium at
https://gpass3woj.medium.com.
Website:
https://www.gpassarelli.com
I am a certified reflexologist and nutrition counselor besides being a self-published author, poet, and writer. Have been sugar-free since 9-1-01.