Anxiety Calming: Healing moods through Foods and Lifestyle

When you’re feeling down, it can be tempting to turn to food to lift your spirits.

​However, the sugary, high calorie treats that many people resort to have negative consequences of their own.

While many of us reach for stodgy comfort foods when the blues kick in, snacking on mood-boosting nutritious foods will help to keep you healthier and happier too.

Thankfully, there are some lifestyle solutions that don’t cost a fortune, and can be done from home that can help anyone struggling with depression, anxiety and stress.  

Here are some foods and lifestyle solutions to boost your moods:

• Bananas – are a good source of tryptophan, which can help you to enhance your mood, aid relaxation and boost your confidence. They are rich in magnesium, which can help keep you relaxed and calm and it also has vitamin B6 which can help to relieve depression.  Bananas are also high in carbohydrates, which stimulate the production of serotonin, helping you to feel happier.

• Pulses, Beans and lentils – are an excellent source of B vitamins which help to improve mood by increasing levels of neurotransmitters like serotonin, dopamine norepinephrine and gamma-aminobutryric acid (GABA), all of which are important for regulating mood. B vitamins play a very important role nerve signalling, which allows proper communication between nerve cells. Low levels of these vitamins, especially B12 and folate, have been linked to mood disorders, such as depression.

• Nuts and Seeds – are high in plant-based proteins, healthy fats and fibre. Additionally, they provide tryptophan, an amino acid responsible for producing mood-boosting serotonin. Almonds, cashew, peanuts, and walnuts as well as pumpkin, sesame, and sunflower seeds are excellent sources. Nuts and seeds play an important part in the Mediterranean diet and support a healthy brain.

• Berries – eating more fruits and vegetables is linked to lower rates of depression. It is believed that the antioxidants may help manage the inflammation associated with depression and other mood disorders. Berries are rich in antioxidants and phenolic compounds which play a crucial role in combatting oxidative stress – an imbalance of harmful compounds in your body.

• Oats – the happy grain. You can enjoy them in many forms such as porridge, overnight oats, muesli, granola, oat bread, banana oat muffins and more… They are high in fibre which allows the slow release of sugar into the blood stream, keeping your energy and moods stable.

• Avocados - are rich in B vitamins, potassium and monounsaturated and polyunsaturated fats which help for better vitamin absorption, healthy cells and improved immune system function. They are healthy, nutritious and delicious therefore making them a treat for fighting symptoms of anxiety.

• Oily Fish – such as sardines and wild-caught salmon are high in omega-3 fatty acids. These essential fatty acids are beneficial for our skin, heart, eye health, hormone balance and equally for our mood. In a research study conducted by the University of Pittsburgh School of Medicine, found that lower levels of omega-3 fatty acids in a participant’s blood was more likely to be moderately depressed and have a negative outlook.

• Fermented Foods – include kimchi, yoghurt, kefir, airani, kombucha, sauerkraut, moungra, may include gut health and mood. The fermentation process allows live bacteria to thrive in foods that are then able to convert sugars into alcohol and acids. During this process, probiotics are created. These live microorganisms support the growth of healthy bacteria in your gut and may increase serotonin levels.

• Dark Chocolate – is rich in many mood-boosting compounds. Its sugar may improve mood since it’s a quick source of fuel for your brain. It is very high in antioxidants and it may release a cascade of feel-good compounds, such as caffeine, theobromine and N-acylethanolamine a substance similar to cannabinoids that have been linked to improve mood – in other words get high on chocolate !

• Vitamin D -  a 2011 study found that women who ate more vitamin D–rich foods had a lower risk of depression than women who got less vitamin D in their diets. Vitamin D is found in eggs, cheese, tuna, salmon and beef liver.

• Meditation -. You can do it sitting, lying down or even while taking a walk around the neighborhood. For beginners it can be helpful to listen to a guided meditation, which can help keep your mind from getting swept away from the endless thoughts in your head. 

• Exercise – releases endorphins, one of the happy hormones. So get a moving even on the spot !

• Spread out smaller meals across the day - For those who lose their appetite when feeling stressed, experts suggest eating smaller meals or snacks more frequently throughout the day rather than larger meals. This way you will nourish your body without feeling full at once. Easy nutritious snacks are smoothies, boiled eggs, muesli and yogurt, toast with toppings.

 
Anxiety Causing Foods to Avoid
High sugar foods, caffeine and alcohol provide short-term relief from feeling anxious. However they can intensify the feeling of anxiety or stress if too much is consumed
 
Food Ideas

• Avocado chocolate mousse – mash avocado, honey, cacao and a dash of plant based milk.
• Banana, Berry and Kefir smoothie
• Devilled eggs + carrot sticks – great snacks
• Beans on toast
• Nuts and raisins
• Tahini + crackers or veggie sticks
• Cheese and cucumber sticks
• Dark chocolate and almonds
• Cashew nuts – a handful of cashew nuts a day keeps depression away. It’s the happy   nut !