Anxiety has become a part of many lives during the lockdown. Our minds are in a constant state of worry, leading to sleepless nights, terrible bouts of migraine, and body aches. Stress also causes overeating. And most of us opt for comfort food like junk food, food high in simple carbohydrates, sweets etc which have a temporary calming effect but are unhealthy choices.
However, eating the right food can help us stay calm and reduce stress. Incorporating antioxidant and Vitamin C rich food like berries, citrus food etc protects against brain oxidative stress. We got in touch with Dr Amreen Shaikh, Head dietician, and nutritionist, Wockhardt Hospital, Mumbai to guide us better on what to eat and what not to.
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Dr Amreen explains, “Berries and other Vitamin C rich food like lime, guava, amla, capsicum, oranges help to clear stress hormones cortisol from the blood. Berries have phytonutrients that help improve the body’s response to stress. It has a calming effect. Even eating a small piece of dark chocolate can keep you calm. The flavonoids in dark chocolate help to reduce stress hormones and are also effective for high anxiety.”
Here are some more healthy food suggestions:
1. Turmeric milk
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The protein in milk has a calming effect on the body which reduces blood pressure and decreases the levels of cortisol. Also, turmeric has anti-inflammatory properties, so having them together calms the body.
2. Whole grains
Healthy carbohydrates release the brain chemical serotonin which has a mood-boosting effect. Including whole grains, oats, brown rice in daily diet is recommended.
3. Vitamin B rich foods
Studies have shown a positive effect of Vitamin B on the nervous system, and it helps those with anxiety disorders to reduce anxiety. Vitamin B rich food like eggs, fish, and vegetables helps big time.
4. Yogurt
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Yogurt has calcium and protein with probiotics. The bacteria in the gut may contribute to stress. Eating yogurt can relieve anxiety and stress by reducing activity in the part of the brain linked to emotion as per new research.
5. Omega-3 fatty acids
They have anti-inflammatory properties that help to counteract the negative effects of stress hormones. Include foods like flax seeds, fish, walnuts in your diet. Seeds like flax seeds, pumpkin seeds, sunflower seeds have magnesium and vitamin E which help alleviate depression, fatigue, and irritability.
6. Chamomile tea
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A cup of chamomile tea every day helps to reduce anxiety due to its antioxidant content and anti-inflammatory effects. Having a cup of Chamomile tea after dinner is recommended.
What not to eat:
Say NO to fast food
Fast food or junk food damages the gut bacteria and causes mood swings because they are simple carbohydrates, which in turn creates acidity in the gut affecting mood. The happy hormones — dopamine, oxytocin, serotonin, and endorphins — are released in the body, out of which 90 percent is produced in the gut. Hence, keeping your gut healthy is very important. Include high fiber food and probiotics to keep the gut healthy.
Limit alcohol and caffeine
Reduce alcohol and caffeine consumption as dehydration can cause mood changes. Having low levels of vitamin B-12 can contribute to anxiety. Check for deficiency in such cases.
Lead Image Credit: Piku, N.P. Singh; Ronnie Lahiri
