Some foods can help you remain calm and reduce your anxiety and depression symptoms. A list of these foods is compiled in this article as well as the reasons why it can make you calm and relax. (Share this with your friends and family.)
Say No To Ice Cream, Say Yes To Berries
Your favorite ice cream will not make you feel better. Why? Because of sugar. It can spike your blood glucose and make changes to your hormone levels in a bad way. It starts with jitteriness and then leads to crashes. The good thing is other foods can help to boost your mood.
Berries have a lot of antioxidants that can help protect your cells from stress. It can also lower the levels of anxiety. Similar antioxidants are also present in nuts, walnuts and green vegetables.
Leafy greens can leave a bad taste in your mouth, true. The same goes for kale, collard green, and Swiss chard. This is caused by magnesium, but it is a healthy way to keep you calm. This mineral is essential for the body and makes sure you have enough of it. Holistic psychologist Ellie Cobb says, “…And the spinach packs magnesium into the system, which is associated with enhanced mood.”
This source of carbohydrates can give you a serotonin boost which helps to lift your mood. It also gets in your body system slowly which can give you a steady flow of energy.
Dark chocolate is made of cocoa, and cocoa has flavonoids that help protect the cells. This is a type of antioxidant that lowers the blood pressure and boosts the blood flow in the brain and heart, thus making you feel less anxious. Make sure to eat the 70% cocoa type as chocolate also has caffeine which can do the opposite. “So, the bottom line here is that eating dark chocolate is good for your memory, blood pressure, and your mood. It helps alleviate depression and also acts as an anti-inflammatory, which means that it is good for your brain. And if it is good for your brain…it is good for you,” says Diane Roberts Stoler Ed.D.
Sea mollusks have zinc, a mineral that helps boost your mood. Zinc is involved with different essential body processes, and it is a fundamental component for regulating growth and development, secretion of hormones, the function of the immune system, and healing wounds as well as in appetite. This can be found mainly in oysters, clams, mussels, and scallops. It is also abundant in crustaceans like lobster, crab, and shrimp. Depending on your cooking, the zinc in these sources can vary. Dry heat cooking such as grilling, baking, roasting, broiling and sautéing can reduce zinc levels. Cashews, liver, beef, and eggs also have the same mineral too.
Citrus foods are known for their Vitamin C. This vitamin can lower down your anxiety levels. There are also research studies that prove that a diet rich in vitamin C can help you stay calm and can put you in a better frame of mind. Other fruits such as limes and lemons, kiwi and tomatoes are rich in vitamin C. Vegetables like broccoli, sprouts, and capsicum also have vitamin C.
Sardines are packed with Omega-3 fatty acids which are known to help in lowering down depression and anxiety. It is also anti-inflammatory. Other fishes like salmon, trout, flathead, gemfish, snapper and albacore tuna also have Omega-3. This fatty acid is also present in eggs and lean beef or lamb.
Coffee can be a blessing or a curse. Depending on your caffeine tolerance level, it can boost your mood and energy and can make you jittery and anxious. Make sure to know your average intake for you to be in the optimal state. “Caffeine is, of course, known for its jolting abilities,” wrote Vinita Mehta Ph.D., “but even a small dose can increase positivity.”
Other people drink tea because of its calming effect. They put additional herbs like lavender and chamomile, which can also help as it also contains antioxidants. Tea helps you to distress, and it also aids in sleep and digestion. Aside from keeping you calm, it also enables you to slow down and enjoy the present moment. It helps in decreasing blood pressure, heart rate, and skin temperature. Tea contains gamma-aminobutyric acid which helps in regulating nerve impulses in the brain and nervous system. This causes you to feel calm, and it reduces anxious behaviors. On the contrary, tea, especially green tea also has caffeine so make sure you only drink enough. It is better to drink it during the day and limit your consumption too.
Sauerkraut is made of cabbage. Cabbage has folic acid, vitamin C and also B vitamins that are essential in lowering anxiety. Sauerkraut is fermented and stews in its juices; this causes the bacteria to break down sugar and other matter. The good bacteria also keeps your gut healthy, and it plays a part in your serotonin production, a chemical in the brain which helps you stay calm.
Chicken and calf livers are both loaded with B vitamins and folic acid. These make your brain chemicals affect the way you feel. Vitamin B12 can affect your mood and energy levels, and it is found in the liver. If you do not feel like eating liver, vitamin B12 can be acquired in eggs, fish, and chicken. Other alternatives are avocados and almonds.
Say Maybe To Alcohol
Alcohol can be good or bad depending on your intake. It can help you relax but drinking too much can rewire the system in your brain and make you anxious. Additionally, heavy drinking causes problems at work, home, and in the community. It also affects your health which can lead to more anxiety. One drink a day for women and two for men is acceptable.
You may not be able to completely avoid unhealthy foods or those that can trigger your hormones which can increase your anxiety levels. Don’t worry if you eat a little bit. Just make sure to live a healthy life and eat the recommended foods above to keep you calm.