Catherine Guthrie details in her article titled, "Anti-Anxiety Eating", about strategies to reduce stress and increase calm in your life. It has been discovered that one in five Americans suffer from anxiety, and it is likely that that number is higher because many do not seek help. There are certain factors that can contribute to anxiety such as genes, biochemistry, life circumstances, but even eating habits can cause increased anxiety. Particularly foods such as unhealthy fats, sugar, and refined flours can contribute to anxiety. Medications can be beneficial for many people, but they do not treat the root cause of someone's anxiety.
Henry Emmons, MD the author of "The Chemistry of Calm" explains that diet is the only way that we are able to produce neurotransmitters which can help regulate mood. Many neurotransmitters are signaled in the digestive system so it can assist in maintaining brain and gut health. One of the ways to create a calm brain is to stabilize blood sugar levels. Sugar can cause a surge of serotonin, which is often why people may crave sweets when they are stressed. This surge of serotonin can cause a blood sugar crash. It is best to enjoy meals and snacks that are nutrient-dense such as complex carbs, healthy fats, and high-quality protein. Some of these foods include legumes, grains, avocados, vegetables, grassfed meats, beans, or seeds. High-quality protein helps create amino acids, which aid in making serotonin, dopamine, and other neurotransmitters, which can create a calming effect.
Inflammation can create anxiety so it is important to maintain gut health in order to create more calm. You can create a healthy gut by incorporating probiotic foods like yogurt, kimchi, kefir, kombucha and prebiotic foods such as onions, leeks, aspargus, and garlic. Fats can also be beneficial in modulating calm in the brain, and it is important to have an adequate balance of omega-3s and omega-6 fats. Omega-6 fats are considered more inflammatory, whereas omega-3's help with brain health. Omega-3s include salmon, sardines, nuts, seeds, and dark leafy greens. Henry Emmons explains that caffeine can be harmful if the brain is overly stimulated. It may be best to cut back on caffeine to see how you feel. To find out more ways to keep yourself healthy, please visit our website at www.oxborochiro.com.
