A new study says eating fats during stress only aggravates panic. Is there any food that calms the mind and can be taken when stressed? Kanika Narang , deputy manager, dietetics department, Indraprastha Apollo Hospitals, says there are several foods that can help calm the mind and reduce stress levels. Some of the best options include:
Foods rich in omega-3 fatty acids, such as fatty fish (salmon, mackerel, tuna), walnuts, and flaxseeds, can help reduce inflammation and promote brain health, which can aid in managing stress.
Complex carbohydrates like whole grains, quinoa and brown rice can help regulate serotonin levels, which can have a calming effect.
Fruits and vegetables can help stabilise blood sugar levels and prevent energy crashes that can exacerbate stress.
Foods rich in magnesium, such as almond, spinach, pumpkin seeds, and dark chocolate, helps regulate cortisol levels and promote relaxation.
All of us stress eat, and usually it is unhealthy things, and high sugar foods. How does high fat and high sugar foods affect the nervous system and our anxiety levels?
High-fat and high-sugar foods can have a significant impact on the nervous system and anxiety levels. These foods can cause blood sugar levels to spike and then crash, leading to feelings of irritability, fatigue, and increased stress. Additionally, high-fat and high-sugar diets have been linked to inflammation in the body and increased level of oxidative stress and can negatively impact brain function, which can contribute to anxiety and mood disorders.
When we are stressed, our bodies release cortisol, a hormone that can trigger cravings for comfort foods like sweets and fatty snacks. However, indulging in these foods can lead to a vicious cycle, as the sugar and fat can further dysregulate hormones and neurotransmitters, exacerbating stress and anxiety symptoms.
What about tea and coffee?
Tea and coffee can have varying effects on stress levels, depending on the individual and the amount consumed.
In moderation, black and green teas can be beneficial for reducing stress due to their content of L-theanine, an amino acid that promotes relaxation without drowsiness. However, excessive caffeine intake from coffee or tea can increase anxiety, heart rate, and blood pressure, potentially worsening stress levels.
Many people consume alcohol when stressed. How does this work?
Alcohol is often consumed as a way to cope with stress, but it can have detrimental effects on both physical and mental health. While alcohol may initially provide a sense of relaxation, it is a central nervous system depressant that can disrupt sleep patterns, dehydrate the body, and interfere with the brain’s ability to regulate mood and emotions. Chronic alcohol use can also lead to increased anxiety, depression, and other mental health issues. Additionally, alcohol can impair judgment and decision-making abilities, potentially leading to further stressful situations or consequences.
It is essential to find healthier coping mechanisms for stress management, such as exercise, meditation, or seeking professional support.
What foods should be avoided in times of stress?
Foods to avoid during times of stress:
- Highly processed and fried foods
- Sugary snacks and beverages
- Refined carbohydrates (white bread, pastries, etc.)
- Caffeine and energy drinks (in excess)
- Alcohol
- Foods high in saturated and trans fats
Instead, focus on consuming a balanced diet rich in whole foods, such as fruits, vegetables, lean proteins, and complex carbohydrates, to support overall physical and mental well-being during periods of stress.
