Anxiety foods and feel-good herbs

While stress is an integral part of our lives and somewhat of a normal, healthy reaction, it can become dangerous when it becomes chronic. When it is at regular and excessive levels, stress can cause anxiety and harm physical and mental health. For this reason, all good living conditions that will prevent stress and help reduce and control anxiety are crucial. According to scientific studies and expert opinions, proper nutrition also plays a serious role among these rules. In other words, an effective way to reduce stress and therefore anxiety is to pay attention to our eating habits and know that we should not eat or consume less.

Foods and drinks that increase anxiety

Psychiatrist and nutritionist Uma Naidu points out that the gut and brain are in constant two-way interaction, one directly affecting the other, and that the gut-brain connection can be improved through proper nutrition. “The food we eat plays an important role in reducing and/or exacerbating anxiety through the gut-brain connection.” Dr. Anyone looking to reduce symptoms of stress should avoid foods that cause anxiety, Naidoo says. So what foods are causing concern?

1. Processed foods

At the top of the list, as most of us might guess, are processed and packaged foods. Processed foods, which are often high in refined sugar, also contain many preservatives and additives. Consumption of such foods often feeds malignant bacteria and microbes in the gut and causes inflammation, which, according to research, is the source of many diseases and stress. Dr. Naidoo recommends eating fresh or frozen fruits and vegetables, protein sources, and legumes like lentils and beans, instead of processed, packaged foods high in refined sugar.

2. Foods High in Refined Sugar

Many of the foods we put on the table that we think are innocent or healthy actually contain “mean” sugar. Baked goods, cakes, packaged breads, muesli bars, ketchup, or prepared salad dressings are high in sugar, as are most processed foods. For this reason, such foods may be delicious due to their excessive sugar content, but they are detrimental to brain and gut health; aggravates inflammation, worsens mood and increases anxiety. Dr. I will find “Because sugar is addictive, the less we eat over time, the less we crave. Instead of refined sugar, I recommend a handful of blueberries or a bar of dark natural chocolate.” speaks.

3. Artificial sweeteners

Sweeteners are added to foods and drinks labeled “low sugar” or “no sugar” and are offered to consumers as a healthy alternative. However, studies show that people who consume foods containing artificial sweeteners have a higher risk of depression than those who do not. In addition, various scientific studies show that artificial sweeteners are toxic to the brain and can alter the concentration of mood-regulating neurotransmitters in the brain.

4. Industrial oils

Unfortunately, the industrialization of the food industry has led to the development of inexpensive, highly processed oils. These oils are usually obtained from abundantly grown crops (such as corn, grapeseed, soybean, sunflower and palm) It is obtained by processing its by-products, while increasing the amount of omega-6 fatty acids. When omega-6 fatty acids accumulate in the body in high amounts, especially in the gut and brain, they increase inflammation, which in turn increases stress levels and therefore anxiety. Uma Naidu notes that choosing healthy alternatives like extra virgin olive oil and avocado oil over industrial oils is important for gut health.

5. Coffee and spirits

While various studies on coffee show many positive and negative results, there are studies showing that coffee causes anxiety. Experts also note that coffee can affect everyone differently, and recommend that everyone listen to themselves and control their body’s reactions while drinking coffee. On the other hand, similar views are found in the literature with respect to alcoholic beverages. While alcohol doesn’t affect everyone equally, excessive and persistent drinking negatively impacts brain health and can lead to a more tense and anxious mood. In the same way, it is necessary to avoid alcoholic products not only for mental but also for physical health.

Herbs for wellness

To reduce stress levels and reduce anxiety, you can evaluate healthy and healthful alternatives that you can include in your diet, as well as foods that should be avoided. You can reduce stress, anxiety, anxiety, relax, and maintain your well-being with herbs that can be brewed into teas, added to your recipes, or used topically in a variety of forms. Ellie Sands, a certified herbalist, draws attention to the fact that we can benefit from the healing power of nature to maintain our spiritual and psychological health, and says that many plants have healing properties. Here are Sands’ suggestions:

1. Lavender

Lavender has many benefits, such as stress relief and easy sleep, and its multiple uses date back to mystical beliefs. According to Sands, lavender is both an effective cleanser for negative energy and a kind of light of love. Lavender pouches, lavender scented candles, incense, or natural lavender oil can help you relax, feel better, and control stress.

2. Melissa (lemongrass)

As calming as lavender, Melissa is a healing herb you can choose to feel better, reduce stress and reduce anxiety. You can drink it as a tea, burn it as an incense, or add it to your facial masks. sands”,You can also use it to create aromatherapy bathrooms.” speaks.

3. Rosemary

Rosemary is a multi-purpose health store that uplifts the mood with its scent, taste, and pleasant texture. It has an effect that supports emotional healing, uplifting and reducing stress. To clear negative energy, you can hang it in a corner of your home, add it to vases in various places, use it in your recipes, make tea, add cleaners and rosemary-based soaps to your personal care products. According to Ellie Sands, you can use rosemary to boost female energy, as well as to improve well-being and cleansing.

4. Mint

Mint is an invigorating, refreshing, energizing herb that wins hearts with its fast, pleasant smell and aromatic taste. You can maintain good health by using it in various forms such as mint tea, peppermint oil or fresh mint leaves, drying it and adding it to candles, and adding it to your living spaces by creating special scents from its powders. You can also add natural peppermint oil products to your skincare routine.

5. Rose

Sands points out that we should definitely include roses, taking advantage of the healing power of plants. You can use roses, which help to heal the nervous system with their touching aroma, balance your emotions, and you can feel much better, and treat yourself to rose petals. You can add rose water to your self-care routine, sweeten your soul and taste with rose jam, and use rose-scented incense in your practices of self-love and self-compassion.

You can also read more suggestions for maintaining well-being in our articles:

The most useful vitamins and minerals in the fight against stress
Nutrition to fight stress: 7 foods that are good for anxiety
Immune-boosting herbs and herbal teas: Immuno-boosting herbal teas and herbs to keep you warm in winter

Source: wellandgood, mindbodygreen