19 Foods To Take Care Of Your Stress And Anxiety
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Want to know about the foods to ease your booming levels of stress and anxiety?
Being stressed is like fighting a battle within! Stress and anxiety are mental health conditions that have affected millions of people worldwide. Be it piled up deadlines or seeing our loved one getting sick during this pandemic – everything around us has started to boost our stress levels. To combat stress, you need to keep your eating habits in check.
Research has shown that proper nutrition helps to tackle stress and anxiety head-on. What you eat influences your gut health, which in turn affects your emotions, mood, and psychological health.
There are a plethora of food options available to fight stress. You don’t need to spend extra bucks on expensive supplements—it’s better to fill your plate with these 19 foods to better your emotional response.
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1. Green leafy vegetables
Go green to tackle stress! Green leafy vegetables like turnip greens, spinach, asparagus contain high levels of folate that produce dopamine to induce feel-good emotions. This helps to reduce symptoms of depression and make you feel calm, energetic, and happy.
2. Herbal tea
Herbal tea enhances calmness and warmth. Sometimes it’s not the nutrients, but the elevation of feelings after having a soothing drink that reduces stress levels. A warm cup of tea works wonders to uplift your mood and to produce an over-all soothing experience.
3. Turkey breast
Turkey is full of the amino acid tryptophan, which produces a calming effect. Tryptophan produces a chemical called serotonin that amplifies the feelings of well-being and happiness. Other foods that are rich in tryptophan are eggs, fish, tofu, nuts, and beans.
4. Dark chocolate
Want to indulge in an antioxidant-rich experience? Dark chocolate is one food item that is full of antioxidants that lowers the stress hormones in the body and results in the reduction of stress. When you savor a piece of dark chocolate, the feeling itself will lead you to experience a calming moment. Just be careful about the intake. Too much of anything is not good for your health. Also, make sure that your dark chocolate is actually ‘dark’.
We all love carbs! Especially when we are hit with the stress-train, our cravings for carb increase multifold. Carbohydrates help in the production of serotonin by the brain, which lowers the levels of depression and anxiety. Don’t deny your system the much-needed dose of carbs. Instead of choosing the sugary junks, opt for the complex carbs like oatmeal.
You can bust your stress by consuming avocados as they contain high levels of Omega-3 fatty acids. A few slices of avocado or a mouth-watering guacamole mash improves your mood, reduces anxiety, and increases concentration. They are also rich in essential nutrients, phytochemicals, and fibers that help reduce high blood pressure. Did you know that avocado is also an anti-aging food?
You can reduce stress and anxiety by consuming yogurt, which contains probiotics. Probiotics lower the activity in those parts of the brain that handle emotions, including anxiety and stress. Yogurt also contains ample amounts of protein and calcium that are much needed by the body.
Fish tackles stress and boosts the health of your heart. Especially fatty fishes have mind-blowing heart-health boosting abilities. They are rich in Omega-3 fatty acids that lessen depression. So, start incorporating fatty fishes like salmon, tuna, halibut, sardine, and lake trout in your diet.
Consuming blueberries amplify immunity by increasing the levels of white blood cells, known as natural killer cells. Blueberries are rich in phytonutrients and antioxidants that improve the stress response of your body.
10. Warm milk
Want to get a good night’s sleep? Warm milk has a calming lullaby-like effect that aids in sleeping and also helps to combat anxiety and stress. It has an overall soothing effect on psychological levels and the physical body as well. Milk has high calcium levels that relax the muscles and help to stabilize your mood.
When you eat pistachios, you boost the ability of your body to lower high blood pressure and heart rate, which in turn decreases acute stress. Pistachios contain phytonutrients that help to maintain good cardiovascular health. Also, when you indulge in repetitive movements like shelling pistachios, you distract yourself from all the negative thoughts playing in your mind. This will help you relax!
12. Citrus fruits
Citrus fruits are rich in Vitamin C, which helps to fight stress. Supplying your body with high levels of Vitamin C will make your system competent enough to manage anxiety and stress levels. Vitamin C is a powerful antioxidant that makes your immune system healthy. Some of the calming and nourishing citrus fruits are grapefruits, strawberries, oranges, and lemon.
Cashews are packed with the essential nutrient zinc that helps to relieve stress. Zinc busts stress and boosts immunity. Zinc betters your mood by increasing the levels of GABA, a brain chemical that relaxes the nervous system, reduces brain activity, and results in the lessening of anxiety and stress.
Whole eggs are the natural source of Vitamin D. Vitamin D boosts the immune function, mood regulation, and anti-inflammation. It also lessens the symptoms of anxiety, depression, and stress. Eggs also contain acetylcholine, a neurotransmitter that helps to regulate mood and manage stress levels.
Are you a sushi lover? Then you will be glad after learning that it works miracles in relieving stress. Seaweed is a rich source of iodine and a few other important minerals. A seaweed salad is packed with enough iodine to take care of your depression and anxiety.
Beets have a high content of folate in them. When you consume a cup of beet, you are supplying your body with 30% of the daily needed folate dose. A good level of folate in the body is associated with decreasing confusion, insomnia, mental fatigue, and forgetfulness.
This Asian spice is jam-packed with anti-inflammatory properties. It contains curcumin that magnifies the production of hormones like serotonin and dopamine that are oh-so-good hormones for your body and mood.
Oysters are always considered aphrodisiacs, but what you don’t know is, these slimy creations of god are a rich source of zinc. Oysters provide 400% of the daily recommended zinc dosage. Zinc makes the immune system strong and strengthens the body’s response to anxiety. Zinc also has anti-inflammatory properties.