It’s no secret that 2020 has been challenging. If it were a sports game, it would be the toughest game in history. The thing is, we’re moving into the 4th quarter and we cannot give up.
Feeling anxious and stressed? Grab a bag of chips, cookies, or candy to melt the worries away. However, after you finish eating, you don’t feel any less stressed than you did before. Actually, you feel even more stressed because now you feel guilty for overeating, and you are too tired to exercise.
Does this sound familiar?
Over the past few months, this is a common scenario many clients have shared. With so many unknowns in the world these days; it’s not surprising to see an increase in stress and anxiety eating. The truth is, foods high in sugar and fat can bring temporary comfort and relief, however, it’s not a long term solution. The cycle will most likely continue and can be detrimental to your overall health and well-being.
This month I felt it to be apt to focus on anti-anxiety strategies:
I have summarized some of the research studies that are cited to confirm this
- Research has shown that diets low in magnesium increase anxiety-related behaviors. Foods naturally rich in magnesium may, therefore, help one feel calmer. Examples include leafy greens, such as spinach and Swiss chard.Some other good sources also include legumes, nuts, seeds, and whole grains (see my previous article on Miraculous Magnesium)
- Foods rich in zinc such as oysters, cashews, liver, beef, and egg yolks have been linked to lowered anxiety.
- Other foods, including fatty fish like wild Alaskan salmon, contain omega-3 fatty acids. Many studies have shown that omega-3s may help reduce anxiety as well as being linked to improving depression.
- A study in the journal Psychiatary Research suggested a link between probiotic foods and a lowering of social anxiety. Eating probiotic-rich foods such as pickles, sauerkraut, and kefir was linked with fewer symptoms.
- Asparagus, known widely to be a healthy vegetable. Based on research, the Chinese government approved the use of an asparagus extract as a natural functional food and beverage ingredient due to its anti-anxiety properties.
- Foods rich in B vitamins, such as avocado and almonds
- These “feel good” foods spur the release of neurotransmitters such as serotonin and dopamine. They are a safe and easy first step in managing anxiety.
Anti-oxidants and their link to anti-anxiety
Anxiety has been correlated with a lowered total antioxidant status. Therefore, it is safe to say that enhancing daily calories with foods rich in antioxidants may help ease the symptoms of anxiety disorders. A 2010 study reviewed the antioxidant content of 3,100 foods, spices, herbs, beverages, and supplements. Foods designated as high in antioxidants include:
- Beans: Dried small red, Pinto, black, red kidney
- Fruits: Apples (Gala, Granny Smith, Red Delicious), prunes, sweet cherries, plums, black plums
- Berries: Blackberries, strawberries, cranberries, raspberries, blueberries
- Nuts: Walnuts, pecans
- Vegetables: Artichokes, kale, spinach, beets, broccoli
- Spices with both antioxidant and anti-anxiety properties include turmeric (containing the active ingredient curcumin) and ginger.
Research Studies:
Omega-3 supplementation lowers inflammation and anxiety in medical students: a randomized controlled trial. Janice K Kiecolt-Glaser 1, Martha A Belury, Rebecca Andridge, William B Malarkey, Ronald Glaser Posted in pubmed.gov
Magnesium deficiency induces anxiety and HPA axis dysregulation: Modulation by therapeutic drug treatment S.B. Sartori,∗ N. Whittle, A. Hetzenauer, and N. Singewald. Posted in Neuropharmacology.
Fermented foods, neuroticism, and social anxiety: An interaction model Matthew R Hilimire , Jordan E DeVylder , Catherine A Forestell . Postes in pubmed.gov.
Therapeutic Targets in Depression and Anxiety: Antioxidants as a Candidate Treatment. Ying Xu, Chuang Wang,Jonathan ,J Klabnik , James M O’Donnell. Posted in Neuropharmocology. .
The total antioxidant content of more than 3100 foods, beverages, spices, herbs and supplements used worldwide. Monica H Carlsen, Bente L Halvorsen, et al. Posted in Nutrition Journal.
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ADDED BONUS FOR OCTOBER:
Keep your energy up while you are sorting through balance in life… great, nutritious and simple recipes to satisfy requirements as well as recommended micronutrients in any given day:
Stay strong , safe and healthy,
Ilana
