How To Control Stress and Anxiety with Food
How stress mounts up when you are busy.
Stress-related illnesses such as high blood pressure, cardiovascular disease, and diabetes, are rapidly reaching epidemic proportions. Stress can build up in a busy lifestyle when you are not prepared for a looming deadline, have a never-ending-to-do list, have anxious feelings that there is something you have forgotten to do, or perhaps feel that you are falling behind in your work.
When it gets a bit too much for you to handle, you are tempted to throw in the towel and find something decadent, but comforting, to eat. French fries or cakes and cookies will probably be your first choice, but filling up on these foods will more than likely leave you feeling more anxious than ever.
Depending on the severity of the stress, research has shown that anxiety and stress can be controlled with food and some lifestyle changes. Today we’ll be talking about those foods.
But not just any food!
Studies have shown that there are certain foods which have been proved to reduce stress levels. Most of the foods do not take hours to prepare, and for busy people, will be quick-to-make snacks or meals.
Here are some of the most common foods to use when anxious:
Asparagus is high in folic acid which is a mood-enhancer of note, and a perfect addition to your vegetable plate.
Oranges are rich in vitamin C which is known to reduce blood pressure and return the stress hormone cortisol, which causes you to crave bad foods, to normal levels.
Gluten free whole grains like buckwheat, oats, and quinoa, are rich in magnesium, which is needed to prevent anxiety. Gluten free whole grains also create healthy energy and reduces hunger, both important in controlling stress and anxiety.
Dark chocolate may help if you are craving something sweet. Research has shown that about 1.5 oz. of dark chocolate per day can help cope with stress. It releases endorphins in the brain, a substance which has a relaxing effect on the body.
Berries are more than just a delicious fruit. Blueberries and strawberries, in particular, are considered by some nutritionists to be a superfood. Berries are loaded with phytochemicals (plant nutrients) folic acid, vitamins B and D, and omega 3. Research has clearly shown that berries will help you to cope with the trials and anxieties of daily life. (This is why I add frozen blueberries to my daily morning smoothie!)
Mixed nuts such as walnuts, cashews, and almonds, have been proved to be true, mood boosters. Almonds are sometimes underrated as they contain an impressive amount of zinc, which is an important mineral for maintaining a balanced mood. Other nuts, such as Brazil nuts, also have good amounts of selenium, a mineral which studies have revealed to be effective in reducing anxiety, helping to elevate the mood, and is also necessary for thyroid function.
All the above foods, as well as others like avocados, and dark green veggies such as spinach, broccoli, and lettuce, are beneficial for helping you cope with anxiety. They contain vitamins and minerals that are known to calm the mind and body. At the same time, your energy levels get a boost, motivating you to get some exercise, which will also stabilize your mood.
Foods that should be avoided when you are stressed.
Just as important as it is to eat the right foods to help ease anxiety, it is even more important to make sure you do not eat food that will aggravate your stress.
Here are some critical foods that are best to stay away from:
All refined foods like cakes, pasta, cookies, and bread. These foods do not have any fiber to slow down the digestion of all the flour and sugar. Glucose levels go through the roof and spike the release of cortisol, which makes you crave even more of the same not-so-good choices.
Don’t go for a so-called healthy granola bar. It is just a sugar-rich candy bar with a few seeds added. Unless the ingredients are raw without sugars added, avoid these. Avoid other sweets as well.
Skip the deadly, delicious ice cream, universally favorite comfort food of the masses. The high sugar content will raise the cortisol levels, and lead to raised anxiety and more stress.
Avoid fried foods as much as possible, even the ever-popular French fries! This comfort food goes overboard in unhealthy saturated fats and greasy carbs.
Finally, something to remember.
Overcoming anxiety without medication, or even with reduced medication, involves making permanent lifestyle changes, especially when it comes to your diet, and getting some exercise. This is where I can help with the DESTRESS Protocol. (Diet, Exercise, Stress reduction, Toxin removal, Rest, Emotional balance, Supplements if necessary, and Success mindset)
Healthy eating and exercise is one of the best ways to control stress. Always make sure that you drink enough water, as studies have found that many who have persistent stress, are also somewhat dehydrated, which is known to cause more anxiety.
If you are taking medication for stress, do not stop taking it, or even reducing medication, without discussing it with your doctor. However, I highly recommend a functional medicine Minerals & Metals test that can be done at home! This will reveal your mineral imbalances and see if there are any toxic heavy metals in your body that need removing. Just a few changes with supplements for a few weeks can do wonders for your health!
References:
www.health.com>food
www.articles.mercola.com/sites/articles/archive/2015/04/27/10-stress-relieving-superfoods