Foods to battle anxiety
Effectively tackling anxiety includes important self-care, sleep and exercise. However it also includes proper nutrition and selecting foods that can help reduce cortisol levels in your body. Cortisol is the primary stress hormone in the body.
Read on for a few more cortisol reducing foods.
ANXIETYwithtiss
4/10/21 by talkswithtiss
Cortisol is the primary hormone that controls our stress and anxiety levels.
A little bit of cortisol is good for us - it gives us a boost of energy needed to get through stressful situations that we are faced with. However, prolonged periods of stress in the long-term can cause unwanted side effects such as inflammation and high blood pressure.
Certain foods can either increase or reduce our cortisol levels depending on the situation that we would like to induce.
So what are some of the foods that reduce cortisol levels and allow us to relax?
1. Foods high in Vitamin B
Certain fortified produce and animal producs that are particularly high in B12 can assist in the metabolism of cortisol. This means that it can be efficiently processed and removed form the body.
Vegans need to ensure that they are consuming enough B12 via fortified sources in their diet such as nutritional yeast or supplementing. Carnivores (hehe) can get their B12 from beef, chicken, eggs or organ meats.
2. Foods high in Omega-3 fatty acids
Omega-3s essentially reduce inflammation. Fish is one of the best sources of omega-3. For vegans, it is best to consume it from a variety of sources daily such as chia seeds, avocados, flax seeds, olive oil and walnuts.
3. Foods high in Magnesium
Magnesium not only assists in relaxing the body and mind but it also helps in the metabolism of cortisol and reducing inflammation. Foods high in magnesium include avocados, bananas, broccoli, dark chocolate (I'm happy about this one!), pumpkin seeds and spinach.
4. High Protein foods
Getting enough protein into your diet will ensure that your blood sugar levels are balanced throughout the day. This can be from animal products such as chicken, eggs and beef or non-animal products including chickpeas, lentils, quinoa or almonds.
5. Gut healing foods
70-80 percent of our immune system is located in our gut and this is directly linked to our cortisol and stress levels. Therefore keeping the gut strong is not just important for proper digestion. Gut healthy foods can be found in fermented and probiotic rich foods such as sauerkraut, kombucha, kefir, greek yoghurt or kimchi.
Ok. So now you know the foods that will assist with relaxation. Now for the foods that will wind you up.
No surprises here but caffeine, alcohol, high sugar or highly processed foods and soda will all hype up the nervous system, cortisol and ultimately stress levels.
TIPSwithtiss - If you are going to use a stimulant such as caffeine to get through a stressful period make sure that you balance it out with time for relaxation. Everyone has a different tipping point and crossing that line can cause chronic inflammation in the body which can manifest itself as skin problems, digestive issues, auto-immune diseases, etc. It's all about balance! Take some time for yourself.
Self-care is not selfish. It is a necessity.
❤ ❤ ❤