Suche
For many people, stress is at an all-time high. Although we cannot completely eliminate sources of stress from our lives, we can find tools and techniques to help us manage stress better. Improving sleep habits, increasing physical activity, practicing mindfulness, and disconnecting from news or social media can definitely go a long way in reducing stress. And as this article explains, changing your eating habits can also go a long way in managing your stress levels.
The first thing to note is that no food causes or prevents anxiety. Research can generally tell us more about thisAssociationsrather than causes; In other words, it can tell us that eating or avoiding certain foods can be more or less associated with anxiety.
Additionally, the foods you consume regularly are more likely to impact anxiety levels than any individual meal. Consistent, positive eating habits such as limiting junk food, consuming enough vitamin D and omega-3-rich foods, eating a varied diet, cooking your own food, and practicing mindfulness while eating can significantly improve anxiety levels and overall mood. Therefore, a “mood-boosting smoothie” will likely do very little to reduce actual anxiety.
Let's take a look at different types of foods and eating habits and their impact on mood and stress.
Comfort foods
Ice cream, potato chips, mac 'n' cheese, fried chicken - these foods often provide comfort in stressful or anxious moments. But do these foods actually improve your mood? Research has shown interesting connections between type of dietary fat intake, fitness level, body mass index (BMI) and anxiety. People who consume more healthy fats and exercise more tend to have less anxiety. Next is BMI positively associated with anxiety, meaning heavier individuals typically show greater amounts of anxiety.
Therefore, consuming foods high in unhealthy (pro-inflammatory) fats and/or high-calorie foods that cause weight gain is correlated with anxiety. Conversely, eating healthy fats and exercising regularly is linked to improved mood and resilience.
Goal:Follow the 80/20 rule. Eat healthy foods (especially healthy fats) 80% of the time and indulge in less healthy foods no more than 20% of the time. Drop all “comfort” foods like desserts, junk food, fried foods, and alcohol to 20%.
Brain Foods
While omega-3 fats, vitamin D, calcium, zinc, magnesium and probiotics have been associated with it With better mood and reduced anxiety, it is unrealistic to expect any particular food or food group to work wonders. Foods high in nutrients can directly increase serotonin levels or support the production of serotonin, a chemical that contributes to well-being and happiness and improves sleep quality.
Goal:Regularly consume foods rich in omega-3 fats and vitamin D and the other important micronutrients will fall into place. Eat at least two servings of fish per week or take a high-quality fish oil supplement (discuss all supplements with a registered dietitian). Also consume foods high in vitamin D (fish, egg yolks, dairy products and mushrooms) and get at least 10 minutes of sun exposure daily.
Good Foods
The gut microbiome and the associated gut-brain axis can play a big role in the development of anxiety and depression. The gut microbiome consists of bacteria, viruses and fungi living in the gut and has been linked to inflammation, hunger and satiety, blood sugar regulation, allergies, mental health and other metabolic diseases. Inflammation or poor gut health is called dysbiosis linked to several mental illnesses including anxiety and depression. Foods containing artificial colors, flavors, and sweeteners, as well as a lack of fiber, contribute to intestinal dysbiosis. Natural, fiber-rich whole foods can improve gut health. Research suggests that the more diverse the diet, the more diverse and adaptable the microbiome is.
Probiotics can also help restore gut microbiome function and therefore have a possible role in the treatment and prevention of anxiety. A recent one study concluded that probiotics taken with medications prescribed by physicians were more effective at reducing anxiety symptoms than medications alone. More research is needed before concluding that everyone (or anyone with anxiety) should take probiotic supplements. However, it makes sense to regularly consume foods that contain natural probiotics, such as yogurt, kefer, tempeh, kombucha, miso, kimchi and sauerkraut.
Goal:Eat a varied diet that regularly includes fermented foods. Avoid artificial colors, flavors and sweeteners.
Preparation of the meal
It's the same with foodConnectionhow it is about nutrition. American consume almost half of their meals alone and about half outside the home. This results in very little overlap in meals eaten with friends and family at home. Cooking and eating with others whose company you enjoy provides a common ground for positive, enriching discussions, which in themselves can improve mood and reduce anxiety.
Goal:Strive to find additional meaning and purpose with meals. Eat fewer than three meals per week.
Focus on your food
Think about how many people rush and multitask throughout the day. This includes meal times when everyone seems to be watching TV, checking email, or skimming social media streams. Unplug to improve your connection to food and improve your mood. Talk to family members about the day – share what you learned, moments of gratitude, and kind gestures you gave or received.
Goal:Sit at a dining table and unplug (except for background music, if desired) for at least one meal per day. Just focus on eating and connecting with others during meals.
It may be difficult to remember in the moment, but consistent, long-term healthy eating habits reduce anxiety more than any single food, drink, or supplement. Additionally, connecting with food and other people promotes a positive relationship with food and meal times. Therefore, to achieve optimal mental health, prioritize eating healthy, diverse foods and connecting with food and others.