Food, stress and anxiety
Stress-related illnesses like cardiovascular disease, diabetes, and high blood pressure are climbing to epidemic numbers. Often stress is multiplied through our busy lifestyles. We struggle with deadlines, a to-do list that spans the Earth’s circumference, gnawing feelings of having forgotten something important like paying bills, or returning an overdue book or phone call. Perhaps the stress and anxiety we feel is linked to insufficient snuggles with our favorite humans or fur-babies. Nevertheless, we trod along with the desire to advance.
The pressures of life can lead us to forget our resolve for healthy food choices and send us scrambling for comfort in our time of stress. In a moment of frailty, we mortal humans reach for chips, french fries or ice cream. Cookies of comfort or a donut of decadence beckon us. We didn’t really mean to! It was a “snaccident!” You know that seemingly innocent snack that turns into devouring an entire bag of chips or whatever. And dagnabit! We’re actually creating more anxiety or stress. Ugh! How is it we cannot find comfort, in said “comfort food”?
Friend, there is hope. Yes and good news for those of us who rather consume a bag o’chips. Instead, I suggest dark chocolate. Yes, you read that correctly. Stay tuned, I’ll be highlighting dark chocolate soon. For now, capture this; research suggests that stress and anxiety can be lowered with the help of food. And there is bound to be some suggested foods below that will hit the spot.
Eat this!
Studies demonstrate that certain foods help reduce stress. Fortunately, most of these food options don’t require a lot of prep time; and this sigh of relief for those of us who already lead full lives.
Here’s a helpful list of foods that require little effort to help reduce anxiety and stress:
- Asparagus is noteworthy nourishment to rely on when circumstances bring anxiety. The folate found in asparagus helps our bodies make dopamine, serotonin and norepinephrine; or what we best know to be mood-enhancers.
- Avocado is rich in stress-reducing B vitamins. Additionally avocados are known to be high in monounsaturated fat and potassium, which help to lower blood pressure. Speaking from personal experience just the thought of indulging in some creamy guacamole with some crunchy carrots places me in a state of euphoria, leaving both a smile on the plate as well as my face.
- Dark chocolate contains magnesium. Magnesium is great for helping us feel more relaxed. Have a bit of a sweet tooth? Dark chocolate does the trick. Did you know research claims that 40 grams of chocolate per day help us cope with stress? Be still my heart! Dark chocolate plays a heroic role releasing endorphins to the brain, increasing “feel good”, almost enough to take up James Brown’s lyrics for Karaoke night.
- Nuts such as cashews and almonds serve as tiny, yet powerful mood boosters. Almonds don’t always get the respect they deserve. However, they have an impressive amount of zinc, a mineral that helps support emotional well-being. Other nuts, including almonds, also have good amounts of selenium, a mineral which studies reveal effective in reducing anxiety, and mood elevation.
- Oranges are a colorful powerhouse. Peeling an orange is like opening up some happy! It’s a dose of liquid sunshine with a side of aromatherapy. This vitamin C rich fruit helps reduce blood pressure, and control cortisol, (the stress hormone), that can cause us to crave not-so-healthy foods.
- Whole grains can help control stress and anxiety. Whole-grain breads and pastas are rich in magnesium, which is needed to prevent anxiety by normalizing neurotransmitters and stress hormones, and balancing blood sugar levels. Whole grains also create healthy energy and reduces hunger, both important in controlling stress and anxiety.
- Berries are like little ninjas attacking against anxiety and stress. I love them and here’s why: Have you ever seen someone stain their teeth with a blueberry smoothie that isn’t smiling? Exactly. It’s not rocket science, friend. Berries are deliciously dense with phytochemicals (plant nutrients) folic acid, vitamins B and D, and Omega 3; all which help support us in times of stress.
All the above foods, as well as dark green veggies such as broccoli, spinach, kale, and swiss chard, are beneficial for countering anxiety and stress. These power vegetables contain vitamins and minerals that are known to calm the mind and body, and boost energy levels. I’m convinced at times, such veggies hold super powers in motivating us toward exercise, which in turn, promotes an even better mood and mindset.
Stressed? Avoid eating this.
While there are foods that help us relieve stress and anxiety, it’s incredible important to avoid certain foods that can enhance it.
- Dodge the saturated fats and grease of fried foods. Instead, reach for a healthier option like baked sweet potato fries. Our bodies will thank us.
- Avoid refined foods like cakes, cookies, breads and pastas. These low-in-fiber, slow-to-digest foods usually contain two culprits: white flour and sugar. Let’s avoid spiking our blood sugar levels which release cortisol, causing us to crave even more of the same.
- Don’t be fooled by marketing. Many so-called healthy granola bars are sugar laden. Read labels, or better yet, let’s arm ourselves with a handful of almonds or cashews so if/when we find ourselves in a compromising situation, we can make a wise choice.
- Ice cream is best treated like a fugitive, let’s not harbor it in our home. This wildly popular comfort food can be easily fetched from the freezer in moments of anxiety or stress which ironically leads to more of the same. I know. I share from experience. While it happened many years ago, it happened a bit too frequently and I still recall the “day after” feeling. I’ve since learned it’s best to enjoy ice cream outside of the house, and on rare occasions. It’s called self-respect. 😉
Remember this.
Stress and anxiety are often byproducts of a fast-paced lifestyle. The more conscious we become about food choices the better ability we have for conquering our mountains. Positive permanent lifestyle changes, especially, food choices help us combat anxiety and stress. While this article focused on how food can help, I also want to advocate prayer, exercise and lots of laughter. Oh! And chocolate! Let us not forget es a little dark chocolate is helpful too.
Chime In!
What is your healthy, supportive go-to food when life seems stressful? Or will you take advantage of one or some of these suggested foods to fend off anxiety or stress?
References:
Dean, Carolyn, M.D., N.D. The Magnesium Miracle.
www.health.com>food
www.articles.mercola.com/sites/articles/archive/2015/04/27/10-stress-relieving-superfoods
www.womenshealthmag.com/food/worst-stress-foods
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