Discover the best foods to combat anxiety and depressive symptoms, incorporate them into your diet and start feeling better.
Our state of mind determines the way we eat and what foods we choose.
This is what is called "emotional appetite." Thus, when we feel sad or worried, it is normal to reduce the volume of food,
While when we are immersed in a state of anxiety or stress, the opposite usually happens, with frequent visits to the refrigerator, with uncontrolled food intake.
And it is that this feeling of restlessness and unease makes us tend to look for flavors that offer a "reward" and make us feel better, especially those that contain sugars, to give us that feeling of pleasure and well-being that we seek.
However, spikes in blood sugar also produce classic lows and a yo-yo effect on mood that only contributes to worsening symptoms, as well as the risk of increasing cholesterol levels and weight on the scale.
So what foods should we include in the diet when we feel depressed or suffer from anxiety?
There are several natural products that we have within our reach and that can favor the production of two of the neurotransmitters that most affect our mood: serotonin and dopamine.
These hormones are produced in our brain and our intestines and are associated with positive emotions.
Various studies link low levels of serotonin with disorders such as anxiety, insomnia, aggressiveness, lack of euphoria, and migraines, so it is important to maintain balance in our body to also achieve balance in our mood.
The nutrition expert Ata Pouramini offers us a list of foods that provide us with the same pleasant benefits in eating, but that is healthy and optimal in any diet:
Spinach
Seaweed
Chard
And in general all green leafy vegetables.
They are excellent as they are a source of folates, ideal for producing dopamine, the hormone of happiness and well-being.
• Avocados:
Are another vegetable gem that you should add to your diet.
With just half an avocado, the urge to snack will vanish up to three hours after eating.
Also, we cannot forget the beneficial fats it has for health.
• Kefir:
Is a gift of nature that will help you feel better.
This probiotic-packed smoothie yogurt is essential for gut and brain health.
In fact, a 2013 study conducted at UCLA revealed that women who took probiotics in yogurts demonstrated less brain activity in the area associated with stress.
• A carbohydrate-based breakfast:
Such as whole-wheat toast drizzled with olive oil will help us start the day with energy and optimism.
. Wheat germ and beer yeast.
. They contain a large number of vitamins, especially group B,
. Essential for the proper functioning of the nervous system.
. Nuts are also perfect in times of anxiety and depression
. Especially cashews
. Which are very rich in zinc,
. A fundamental mineral to help reduce anxiety levels.
• Pistachios and pipes:
Are ideal for snacking since they are entertaining,
They do not have sugars and they do have minerals and omega 3 oils.
As the "hormone of happiness.
"Also, they are one of the nuts with the highest content of tryptophan,
An amino acid that we can only obtain through the consumption of food or nutritional supplements and that also contributes to the production of serotonin.
It is commonly found in protein-rich foods such as egg whites
Oatmeal
Yogurt
Chickpeas
And of course, sunflower seeds.
A serving of sunflower seeds (28 grams) can provide 700 mg of tryptophan
Which makes them an ideal food to include in diets aimed at combating low mood.
Also, sunflower seeds are rich in magnesium (325 mg / 100 grams)
A mineral whose deficiency can cause emotional disorders
And in manganese (1.9 mg / 100 grams)
The key to the health of the nervous system.
The very useful Chocolate is also of great help to combat stress, anxiety, and depression.
Of course, it must be dark chocolate, with at least 70% cocoa, if it is more, the better.
It will help you reduce cortisol (stress hormone) levels,
And it has a unique substance that will make you feel euphoric, something similar to falling in love.
• Bluefish:
So recommended in any type of diet, is another ally to combat anxiety.
Sardines, anchovies, salmon, or mackerel are examples of fish full of omega 3, a fatty acid essential for the health of the nervous system and rest.
Rich in protein and low in calories and fat
Is perfect for fighting anxiety and depression
As it is rich in tryptophan, an amino acid responsible for the production of serotonin
Another hormone that will fill you with happiness and well-being.
You can also bet on chicken meat, rich in vitamin B.
Complete the meal with a fresh lettuce salad (a natural sedative).
with vegetables and a little olive oil is an excellent option for the last meal of the day since pasta is a key food in all anxiety processes.
• Seeds, flax, quinoa, etc:
Are a source of magnesium,
A fundamental mineral for regulating blood pressure.
Incorporate them into your diet and start feeling better.
• Herbal Teas:
Don't underestimate the power of herbal teas. Chamomile and linden are excellent for fighting anxiety.
You can take them after the meal or between them.
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