Part 2: Stress and Your Diet – Foods to Avoid and Foods to Embrace

Avoid foods that are linked to stress and anxiety.

1. Caffeine: Caffeine in the form of coffee and soft drinks can cause nervousness, irritation and palpitation
2. High salt and processed food: High salt consumption increases the risk of heart
3. Smoking: Causes tension, irritability and sleeplessness and is also linked with cancer.
4. Alcohol: It depletes the vitamin B which are essential for reducing stress.
5. Refined sugar: Refined sugar in candies, pastries, soft drinks, ice cream, and biscuits can give a quick energy boost, but it’s often followed by a sugar “crash.” This effect is due to how sugar impacts blood sugar levels. Instead of reaching for sugary treats, try a fruit salad, a homemade fruit-and-nut yogurt, or even a few squares of dark chocolate.

Certain foods are known to help relieve stress and anxiety and should be included regularly in your diet.

1. Plant-Based Foods: Vegetables, fruits, legumes, nuts, seeds, and whole grains are packed with essential vitamins and minerals. Maintaining a plant-based diet, especially during stressful times, ensures your body functions optimally.
2. Herbal Teas: Herbal teas like chamomile, lavender, and passionflower have calming properties that help you relax, reduce stress, and promote better sleep.
3. Yogurt: Yogurt can help alleviate anxiety by supporting gut health. The brain and gut are connected, so stress can affect digestion. Probiotic yogurt consumed twice a day reduces brain activity in emotional areas, aiding in stress relief and anxiety management.
4. Dark Chocolate: Cocoa in dark chocolate is rich in antioxidants that buffer stress. Opt for a chocolate bar with over 70% cocoa to enjoy its stress-relieving benefits.
5. Avocado: Avocados are rich in Vitamin B6, which aids the production of serotonin, a neurotransmitter that influences mood. They also contain other B vitamins and healthy fats, which support the nervous system and reduce anxiety.
6. Blueberries: Blueberries are high in Vitamin C and antioxidants, helping to repair and protect cells under stress. They also act as a healthier alternative to sugary snacks, boosting immunity and maintaining gut health to reduce anxiety.
7. Almonds: Almonds are a great source of magnesium, a mineral known to alleviate anxiety-related symptoms. Including them in your diet can effectively support stress management.

In conclusion, the one important to remember is that making mindful dietary choices can significantly affect your stress levels. By avoiding certain foods and incorporating others, you can help manage your stress more effectively. Adjust your diet gradually, and over time, you may notice a positive change in how you feel both mentally and physically.

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