Things We Can Eat to Avoid Stress — Smart Method with Monika Paez

We are in crazy times right now and stress and anxiety are very high. Some things you can do is meditate, journal, and take a yoga class. However, what a lot of people don’t realize is that the foods we eat can also trigger stress and anxiety! You want to stay away from caffeine, such as coffee and high sugary foods.

Feeling stressed and anxious can increase your need for certain nutrients, such as vitamin C, vitamin B, selenium, and magnesium. The amount and quality of nutrients you take in over time can impact the body’s neural circuits that control emotion, motivation, and mood. Unhealthy eating patterns can send stress levels skyrocketing and potentially increase your risk of health problems in the future if you don’t address them.

Here are some foods you can eat to help reduce STRESS & ANXIETY:

1. Dark chocolate - Dark chocolate in the diet can reduce stress in two ways — via its chemical impact and its emotional impact. Chocolate feels like such an indulgence that it can be a real treat to simply savor a piece of it. Dark chocolate, which is rich in antioxidants, may also help reduce stress by lowering levels of stress hormones in the body, according to a study that followed participants who ate about 1.5 ounces (oz) per day for two weeks. Just make sure to eat in moderation and about 1oz of dark chocolate that is 80% cacao and above.

2. Carbs - Carbs can temporarily increase levels of serotonin, a hormone that boosts mood and reduces stress. Once serotonin levels are increased, people under stress have better concentration and focus. Just make sure to choose healthy, unrefined, complex carbohydrates, like sweet potatoes and whole grains, for better nutrition. Stay away from junk such as cookies, fries, cakes which are known as-Unrefined carbs. These carbs can cause a quick spike and crash of blood sugar, while complex carbs contain vitamins and minerals as well as fiber, that take longer to digest and have less of an immediate impact on blood sugar.

3. Avocados - Avocados offer omega-3 fatty acids. These healthy essential acids are known to reduce stress and anxiety, boost concentration, and improve mood.

4. Fatty Acid - Fish help fight stress and help prevent heart disease. Fatty fish in particular are a great option because they’re heart-healthy, and their omega-3s may help ease depression because the nutrients easily interact with mood-related brain molecules, according to the Harvard Health Blog. Fatty fish include tuna, halibut, salmon, herring, mackerel, sardines, and lake trout. If your not a fan of fish, you can have seaweed, chia seeds, flaxseeds, and walnuts. You can also try omega-3 supplements in the form of fish oil, which can be found at your local drugstore or grocery store.

4. Nuts - Nuts are full of nutrients, including B vitamins, along with healthy fatty acids. Almonds, pistachios, and walnuts may even help lower blood pressure levels.

5. Citrus - Fruits with vitamin C and vitamin E decrease in anxiety levels in the vitamin C group compared with other groups. Eating fruits like oranges, grapefruits, and strawberries is a good place to start.

6. Probiotics - The best way to support healthy gut hormones is with good-for-you bacteria called probiotics, which can help boost the immune system, protect against harmful bacteria, and improve digestion and absorption of nutrients.

7. High Fiber Food - High fiber food may be linked with reduced anxiety, depression, and stress. To add more fiber to your diet, you can add beans, green peas, berries, almonds, pistachios, flaxseed, sesame seeds, and lots of greens, like kale and broccoli.

Eat a varied and balanced diet with high quality, nutrient-dense carbohydrates, fats, and proteins. Aim for whole foods, vegetables, fruit, legumes, whole grains, lean meats, and especially fish.