Does stress and anxiety feel like a burden you find hard to cope with? Have you ever considered food to be a therapy to reduce stress and anxiety? Believe it or not, your plate may be the right cure for your stress and depression.
One of the most straightforward paths to feeling calmer and more relaxed is through the food you eat. A healthy, balanced diet contains all the essential nutrients that can act as the perfect pick-me-up for all those days when you feel frazzled and stressed out.
But which foods should you choose to avoid those depressing blues? This blog will give you easy, actionable tips on reducing stress and anxiety through a healthy, balanced diet.
The Power of Food in Mental Health
Did you know that the food you eat is the key to feeling calmer, lighter, and more in control of your life? Research in 2019 targeted the aim to improve outcomes of patients with mood disorders. This means that the food on your plate directly affects your mental health, mood, and overall well-being.
Here are 10 tips to reduce stress and anxiety with the help of a healthy, balanced diet.
Tip #1: Incorporate Omega-3 Fatty Acids and Fish Oils
Did you know that approximately 50-60% of our brain comprises lipids, of which about 35% consists of polyunsaturated fatty acids (PUFAs)? Omega-3 promotes brain health by targeting neuronal preservation, protects against neural degeneration, and supports the immune system for a healthy brain. To reduce stress and anxiety, incorporate foods rich in omega-3 fatty acids in your diet, such as salmon, mackerel, chia seeds, walnuts, and flaxseeds.
Since many people fail to take their essential dosage of Omega-3 fatty acids found in fish, we can supplement this nutrient by adding fish oil supplements to our diet.
Get the recipe for an easy homemade olive oil and lemon salad dressing here for the perfect fix to your mood swings.
Tip #2: Eat Plenty of Fruits and Vegetables
You may have heard about the importance of including fruits in your daily diet, but have you ever wondered whether an apple a day can keep depression away? A recent study found that eating more fruits in mid-life contributes to fewer symptoms of depression later in life. Similarly, adding more vegetables to your diet can reduce stress and anxiety by helping to produce serotonin levels that uplift your mood.
Whip up a tasty fruit salad for your lunch, or grab some vegan-friendly snacks to boost your mood.
Tip #3: Choose Whole Grains
Opting for whole grains such as oats, whole-meal pasta, and brown rice can improve mood and reduce anxiety. Studies suggest that people who consume more whole-grain foods as part of a healthy, balanced diet have a reduced chance of cognitive decline and other co-related diseases that lead to depression. To relieve stress and anxious, choose whole-grain foods such as oats, quinoa, brown rice, barley, and whole-grain pasta.
Tip #4: Stay Hydrated
Water is essential for life, and just like other bodily functions, adequate hydration is critical for ensuring sound mental health. Research on more than 3000 adults found that men and women who drank only two glasses of water a day were at a higher risk of depression than those who drank five glasses or more per day. In addition, the people with the highest water intake had lower incidences of anxiety and stress.
To reduce stress and anxiety, p up your food with water instead of carbonated drinks, opt for water-rich fruits and drink at least eight glasses of water a day to stay calm and focused.
Tip #5: Limit Sugar Intake
Grabbing a bar of chocolate may be your first choice when stressed out, but the sugar in that chocolate bar may harm your health more than reasonable. Studies show that eating processed foods rich in sugar leads to a higher risk of depressive symptoms and could potentially impact mental health.
Reduce stress and anxiety by cutting back on sugar and using raisins, dates, and nuts to sweeten your desserts instead of white sugar.
Tip #6: Include Probiotics
Foods rich in probiotics, such as yogurt and kimchi, may already be part of your daily diet. Probiotics help fight inflammation, which directly causes depression.
A research review revealed that consuming a daily probiotic supplement significantly helps with symptoms of both depression and anxiety.
Make a smoothie bowl with yogurt, fruits, and nuts. Or, reduce stress and anxiety by choosing probiotic-rich snacks such as kefir and Greek yogurt for your lunch.
Tip #7: Snack Mindfully
Choosing snawithh in nutrients rather than empty calories can significantly impact your mood. Practice mindful snacking to reduce stress and anxiety, adding fresh fruits, raw veggies, nuts, and seeds to your meal. More importantly, ask yourself questions such as “Am I truly hungry, or am I eating out of stress?”. By tuning into your feelings, you can make more mindful choices that impact your mental health.
Is a healthy diet an effective treatment for depression? Find out here.
Tip #8: Practice Portion Control
Feeling guilty because you overate? You are not alone! Overeating can lead to feeling stressed and anxious, impacting your mental well-being. To avoid overeating, practice portion control and eat in moderation by measuring serving sizes, calculating your required calories, and paying attention to your hunger cues.
Tip #9: Plan Balanced Meals
To reduce stress and anxiety, plan your meals carefully by creating a meal plan. Include a variety of food groups containing essential nutrients such as carbohydrates, healthy fats, vitamins, and minerals. Studies have shown that a dietary pattern containing a high intake of fruits, vegetables, whole grains, fish, and low-fat dairy products is associated with a decreased risk of depression.
Tip #10: Prepare Homecooked Food
Cooking your meals at home is a therapeutic practice you will love thoroughly. By planning your meal beforehand, preparing a grocery list, and coming up with new recipes, you can reduce your dependence on restaurant takeout’s and deliveries and stay calm, relaxed, and happy.
This cheesy chicken and salsa skillet recipe is a one-pan wonder you will love preparing at home.
Key Takeaway
A healthy, balanced diet is essential for ensuring sound mental health. To stay active, calm, and focused, alter your eating habits and choose nutrient-dense foods so you can easily reduce stress and anxiety.
