Are you struggling with anxiety even though you meet regularly with a therapist, take
your medication, and have a good support system?
You might be missing one factor: your diet.
Hi viewers and welcome back to Bestie!
If you haven’t tried tweaking what you eat then you may be missing an important opportunity
to beat back your anxiety.
Researchers are starting to better understand how the nutritional properties of food affect
the brain.
There are certain foods that can actually ease your anxiety and in today’s video,
we will tell you what they are.
From yogurt, salmon, eggs, spinach to avocados and more, watch till the end to learn about
all of them.
Oatmeal: If you're already a carb lover, it's likely that nothing can come between you and
a doughnut when stress hits.
First rule of thumb: Don't completely deny the craving.
According to research, carbohydrates can help the brain make serotonin, the same substance
regulated by antidepressants.
But instead of reaching for that sugary bear claw, go for complex carbs.
Stress can cause your blood sugar to rise.
So a complex carb like oatmeal won't contribute to your already potential spike in blood glucose.
What’s your favourite type of oat?
Tell us quickly down below in the comments section!
Salmon: When you're stressed, it can spike anxiety hormones, such as adrenaline and cortisol.
The omega-3 fatty acids in salmon have anti-inflammatory properties that may help counteract the negative
effects of stress hormones.
A study found that people who took omega-3 supplements had a 20% reduction in anxiety
compared to the group given placebo pills.
One 3-ounce serving of cooked wild salmon can have more than 2,000 milligrams of omega-3s.
It is double the daily intake recommended by the American Heart Association for people
with heart disease.
Yogurt: Besides being a great source of good fats and proteins, yogurt aids digestive health.
This is possibly one of the reasons why you’re feeling stressed.
The bacteria in the gut can contribute to stress in the brain, as there’s a constant
ongoing exchange of information between the two.
That’s why you suffer from heartburn every time you’re stressed.
Yogurt is full of probiotics that kill the bad gut bacteria which will reduce stress
on the brain.
Blueberries: When we’re anxious and stressed, our bodies crave vitamin C to help repair
and protect our cells.
And blueberries are packed full of it.
Small but mighty, blueberries are bursting with antioxidants and vitamin C which can
provide anxiety relief.
Reaching for sugar when hunger strikes causes the brain to slack off and puts you at risk
for depressive symptoms associated with anxiety.
The sweetness from blueberries is a better option acting as a positive immune booster.
Dark Chocolate: Good news for dessert lovers: dark chocolate in moderate amounts is a great
choice for combating stress.
Most people tend to eat something sweet loaded with refined sugar.
And while they may lift your mood for a minute, the effects don’t last long.
The compound in dark chocolate that boosts your mood is called anandamide and helps your
body deal with stress better.
Although it contains less sugar than its milk counterpart, there are sugar-free options
on the market as well.
Interested yet?
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Spinach: If your temples have been aching, you might be coming up short on certain nutrients.
Research suggests that folic acid deficiency can suppress the production of serotonin and
dopamine.
When you're chronically stressed, your brain begins to produce excess stress hormones like
adrenaline and cortisol.
It also produces fewer compounds associated with relaxation and happiness.
Improving folic acid status can help reinstate happy hormone levels.
To reap the benefits, whip up a three-cup spinach salad and you'll reach nearly half
of the daily recommended intake of folate for both men and women.
Red Peppers: We know polishing off a sleeve of cookies might feel like the best option
after a rough day, but you're better off crunching on a red pepper.
That's because red peppers boast the highest amount of vitamin C in the produce aisle.
Just one cup has over three times the recommended daily intake.
Though you might know it for immunity, the antioxidant properties of vitamin C also fights
off free radicals and lingering stress hormones.
Snack on slices dipped in hummus or add the veggie to a stir-fry to reap the benefits.
Sweet potatoes: Eating whole, nutrient-rich carb sources like sweet potatoes may help
lower levels of the stress hormone cortisol.
Although its levels are tightly regulated, chronic stress can lead to cortisol dysfunction.
This can cause inflammation, pain, and other adverse effects.
A study found that those who ate a diet rich in whole, nutrient-dense carbs had significantly
lower levels of salivary cortisol than those who followed a standard American diet high
in refined carbs.
Sweet potatoes are a whole food that makes an excellent carb choice.
They’re packed with nutrients that are important for stress response, such as vitamin C and
potassium.
Eggs: Eggs are often referred to as nature’s multivitamin because of their impressive nutrient
profile.
Whole eggs are packed with vitamins, minerals, amino acids, and antioxidants needed for a
healthy stress response.
They are particularly rich in choline, a nutrient found in large amounts in only a few foods.
It has been shown to play an important role in brain health and may protect against stress.
Choline supplements can also aid stress response and boost mood.
Herbal Tea: Sometimes it's the feeling, not the nutrients, that helps reduce stress.
Drinking a warm cup of tea is one way to feel calmer.
Studies have shown that sipping a warm beverage increases feelings of interpersonal “warmth”
and friendliness.
Certain herbs, like lavender and chamomile, have been shown to have a relaxing effect
on their own.
Herbal tea is great for winding down but green tea is perfectly fine when you need caffeine
because it’s full of flavonoids, which studies show support brain health.
Flavonoids are a class of good-for-you plants also found in dark chocolate, citrus fruits,
and wine.
Avocado: Avocados are not only delicious mashed into guacamole or sliced and added to a salad.
They also offer omega-3 fatty acids.
These healthy essential acids are known to reduce stress and anxiety, boost concentration,
and improve mood.
The superpower goes further as they also consist of phytochemicals, fiber, and essential nutrients.
Turkey breast: You've probably heard that the tryptophan in turkey is to blame for that
food coma on Thanksgiving.
This compound helps produce serotonin which by now you know, regulates hunger and feelings
of happiness and well-being.
On its own, tryptophan may have a calming effect.
Other foods high in tryptophan include nuts, seeds, tofu, fish, lentils, oats, beans, and
eggs.
Seeds: Flaxseed, pumpkin seeds, and sunflower seeds are all great sources of magnesium.
Loading up on the mineral may help regulate emotions.
Magnesium has been shown to help alleviate depression, fatigue, and irritability.
When you're feeling especially irritable during that time of the month, the mineral also helps
fight PMS symptoms, including cramps and water retention.
Apart from beating anxiety, seeds have plenty of other health benefits.
Learn more by watching “9 Health Benefits Of Eating Pumpkin Seeds Every Day”
Now, back to Best Foods To Beat the Anxiety Blues
Cashews: One ounce packs 11% of the daily recommended value of zinc, an essential mineral
that may help reduce anxiety.
When researchers gave zinc supplements to people who were diagnosed with both anxiety
and deficient zinc levels over a course of eight weeks, the patients saw a 31% decrease
in anxiety.
This is likely because zinc affects the levels of a nerve chemical that influences mood.
If you're already getting enough zinc, then it may not help your mood to chow down on
cashews.
They are also rich in omega-3s and protein, so they're a smart snack no matter what.
Asparagus: Asparagus is tasty, versatile and low-calorie which means you can load up on
this veg.
Sure, it isn't exactly a bag of potato chips, but the benefits are pretty stellar.
It contains folic acid which can keep your mood nice and steady, even during times of
stress.
It helps the brain produce proper amounts of serotonin, boosting that happy-go-lucky
feeling you're after.
This can balance out stress hormones and even lower them.
Besides, eating fruits and veggies always offers loads of vitamins for loads of benefits.
Lentils and Beans: Because ongoing stress can cause inflammation in the body, it’s
common to get sick during stressful seasons of life.
Luckily, lentils and beans are high in polyphenols, plant compounds with antioxidant properties
that can help protect against disease.
Lentils and beans are also high in fiber, which supports a healthy gut and helps manage
blood sugar levels.
Spices: Turmeric is a spice that has antioxidant and anti-anxiety properties.
It contains an ingredient called circumin, which is known to lower cortisol levels.
Ginger contains the antioxidant gingerol, which may also dampen inflammation that comes
with stress.
Some evidence suggests cinnamon, an antioxidant and anti-inflammatory, can help lower blood
pressure.
That’s good news for your heart, which beats faster and harder in response to stress.
While these foods can help you ease anxiety, there are other ways you can calm your nerves.
And the best part is that these are completely natural methods without any side effects.
Learn more by watching:
15 Super Effective Ways To Reduce Anxiety Naturally
Or
9 Natural Ways To Relieve Stress and Anxiety
So go ahead and watch one or both the videos if you want to better manage your anxieties.
What are your major stressors in life?
Let us know in the comments section below!