Eating to Fight Stress and Anxiety
When you think about the relationship between food and stress, you think about emotional eating or stress eating. This is due to the fact that your strongest food cravings hit when you are at your emotional breaking point. But did you know that you could rewrite this relationship and use food to fight stress and anxiety?
A complete overhaul of your diet can be overwhelming. Additionally, it’s been proven that making multiple changes and restricting foods too quickly will likely lead you to relapse into your old bad habits. So instead of starting by restricting foods that are not as healthy or beneficial to your health, try adding in these five delicious foods.
Avocados are commonly commended for the heart healthy fats it contains, but avocados are also rich in B vitamins which can help to reduce anxiety. They also have magnesium, potassium, folate, omega-3 fatty acids, and beta-carotene that have also been shown to help manage and control stress and anxiety.
When looking to add avocados to your meals, be creative. Have a hearty breakfast with whole grain toast topped with avocados. You can also add smoked salmon or eggs for a serving of protein. For lunch add avocados to a spinach salad with shrimp or your choice of protein. Avocados are so versatile, which make it an easy add on to any and every meal.
- Leafy Greens
Whether it is spinach, broccoli, or kale these greens contain many brain healthy nutrients like beta carotene, lutein, folate, and vitamin K. In addition to being good for your brain, they can help you feel happier, relaxed and more energetic.
Most people beginning their journey into health may find it unnerving eating a salad for every meal. Instead try to incorporate leafy greens to meals you already eat. Add spinach to your morning omelet. Or add a side of broccoli on a sheet pan with your chicken.
Salmon is a great source of vitamin D. Vitamin D has been shown to reduce panic and depression levels. Salmon is also full of omega-3 fatty acids that can help provide more oxygen to the brain to help improve memory. If you do not prefer salmon, you can also source omega-3 from bluefin tuna, sardines, algae, or other fatty fish.
Contrary to popular belief, salmon does not have to be an entree. If you are looking for a light snack, try some salmon jerky or you can add canned salmon on a whole grain cracker with a sprinkling of cheese.
- Dark Chocolate
Studies have shown that consuming dark chocolate can effectively reduce stress hormones, specifically cortisol and catecholamines–otherwise known as our “fight-or-flight” hormones. But be sure to be mindful when eating and keep to an eye on your serving sizes.
Adding chocolate is probably not difficult for most people. However, be sure when choosing a dark chocolate that it is at least 70% dark chocolate. These will have less sugar and more cocoa flavanols that promote cardiovascular health. Also, be sure to be mindful of your portion sizes.
Turmeric has anti-inflammatory properties, which has been linked to boosting “feel-good hormones” such as serotonin and dopamine. Consequently, turmeric can help improve your emotional well-being by decreasing your anxiety and depression. Turmeric is also used as an Ayurvedic medicinal spice to help with a more calming, quality sleep.
Turmeric is likely the hardest thing to add to your diet. If you find it hard to add, try a supplement that has a healthy dosage of tumeric like TruLean’s Immunity Booster Wellness Shot. With 250 mg of tumeric in every packet, you’ll have an easy and efficient way to consume a healthy serving. Bonus, it’s delicious!
So if you’re ready to rewrite your relationship with food to help you fight– not cope with — stress, add these five foods to your diet: avocados, leafy greens, salmon, dark chocolate and Tumeric. Be sure to be clever and creative with these ingredients, so you don’t get bored and go back to your old habits. And if you need something quick and efficient, reach for a packet of TruLean’s Immunity Booster Wellness Shot.