Studies have demonstrated that certain foods can stimulate us temporarily while others make us feel calmer. People suffering from anxiety or panic attacks may find that dietary modifications can alleviate their symptoms. Here are the top and worse foods to improve your mood and stress levels. 4 foods to eat to help anxiety: 1. Foods rich in Tryptophan Some scientists say that the amino acid tryptophan has a positive effect on stress. It is a precursor of the neurotransmitter serotonin, a feel-good chemical in the GI tract and in the brain. It contributes to the feeling of happiness and helps you feel calmer. It regulates mood, appetite and sleep. Tryptophan is found in a variety of plant-based foods like bananas, durian, soy, nuts, peanut butter and sesame seeds. 2. Foods rich in B vitamins Deficiencies in vitamin B9 (folic acid) and B12 can provoke depression in certain people. There is also a strong relationship between our intake of vitamin B1 (thiamin) and our mood. Taking a B complex supplement is a great way to prevent deficiencies and avoid anxiety episodes. B vitamins are also present in whole plant foods like legumes, leafy greens, fruits, rice and nuts. 3. Whole grains The production of serotonin in the brain is also increased when we consume carbohydrates. Even if carbs usually have a bad rep, it is important to understand the difference between bad and good carb choices. Carbohydrates is an essential macro-nutrient, and it is the main fuel of the body. 60 percent of our diet should be composed of healthy carbs, like whole grains, legumes, fruits and veggies. Choosing whole grain bread and brown rice is best. Processed and refined options are the bad carbs. They procure a boost of energy followed by a drop in blood sugar levels, leaving you feeling lethargic. Whole grains on the other hand, release sugar in the bloodstream slowly. 4. Foods rich in Omega-3 Studies have shown that consuming omega-3 fatty acids (ALA, EPA and DHA) can enhance your mood. We know that pregnant women should consume Omega-3 to help visual and cognitive development of the baby. ALA sources are found in large quantities in flaxseed, chia seeds, hempseed and walnuts. EPA and DHA are converted in the body from ALA. They are also found in fish, fish oil and algae-derived oil supplement. 4 foods to avoid 1. Caffeine Drinking coffee and caffeinated beverages to boost energy levels is a mistake. Caffeine can inhibit the production of serotonin in the brain, which can lead to irritability and depression. Caffeine is also a diuretic, so it can cause dehydration, which is also linked to depression. Stimulants like caffeine can not only boost your energy, it can cause stress and anxiety. 2. Candies Sweets and candies contain industrial sugars, honey or corn syrup. They can make us feel temporarily good, just like caffeine and refined grains. Sugar gets absorbed rapidly into the bloodstream, which causes a surge of energy that soon wears off and leaves you feel tired. Sugar feed bad bacteria, yeast and parasites in the intestine, like Candida Albicans. Going on a detox with Om Detox to eliminate sugar cravings, kill candida, lose weight and restore your gut flora will make you feel better physically and mentally. 3. Alcohol Alcohol consumers tend to believe that drinking helps dealing with stress and anxiety. However, that feeling of euphoria and well-being is only temporary. Alcohol is in fact a depressant that can only make things worse. Just like caffeine, alcohol makes you dehydrated and affect your mood. Always drink water if you consume alcohol. 4. Processed food A British study showed that eating processed and fatty foods like hot dogs, cold cuts, sausages and cakes increases the risk for depression. A group of people were followed and those who ate mainly processed meat, fried food, dairy products and desserts had a 58 percent higher risk of being depressed, compared to those eating a whole foods, predominantly plant-based diet. Additionally, these foods encourage weight gain and the development of common disease like heart disease and diabetes, which leads to high levels of stress.
0 Comments
|
ArchivesCategories |