LIFT YOUR MOOD WITH THESE FIVE STRESS-RELIEVING FOODS
That you are what you eat is well known. But did you know that what you eat impacts how you feel? In fact, the right food can help you manage stress and even deal with emotional turmoil. "Emerging research underscores the significant role diet plays in maintaining good mental health," says Palak Midha, co-founder, Miduty, an Indian nutraceuticals brand. Midha explores how incorporating specific foods into one's diet can promote stress relief and enhance overall wellbeing.
Something's fishy
Fish is a much-needed source of Omega-3. "Omega-3 fatty acids found abundantly in fatty fish such as salmon, mackerel and sardines offer more than just heart benefits. These essential fats are pivotal components of brain cell membranes, aiding in cognitive function and mood regulation," explains Midha, adding: "Studies reveal that communities with a higher consumption of Omega-3 fatty acids have lower rates of depression and anxiety. Therefore, including fatty fish in your diet, at least twice a week, can contribute significantly to reducing stress levels." For those who do not consume fish, Midha has some interesting options that include seaweed, avocados, walnuts, Brussels sprouts, basil seeds, spinach, soybeans and flaxseed. These are excellent sources of Omega-3 fatty acids.
Going bananas
Enough has not been spoken about the humble banana. For starters, it is a powerhouse of nutrients. "Bananas, which are often regarded as a go-to comfort food that is healthy, convenient, and can be incorporated in a variety of dishes, are powerful stress relievers. These golden beauties are loaded with fibre, vitamins and minerals, especially potassium and magnesium. These minerals are extremely important for controlling blood pressure and encouraging relaxation," says Midha. Bananas also include tryptophan, an amino acid that aids the body's production of serotonin, the hormone associated with happiness. "Eat a banana by itself or add it to a smoothie for a quick snack that will reduce your tension," she adds.
Leafing through
If it's an abundance of antioxidants that you seek, then leafy greens are what you need to include in your diet. "The vibrancy of leafy greens such as spinach, kale, and Swiss chard isn't just visually appealing—it also signifies a high concentration of antioxidants. Antioxidants combat oxidative stress in the body, which can contribute to the development of mental health issues. Incorporating a variety of colourful vegetables into your meals provides essential nutrients like folate and Vitamin C, which are linked to mood improvement. A study by the University of Otago found that individuals who consumed more fruits and vegetables reported higher levels of psychological wellbeing," shares Midha.
Complex carbohydrates
Conventional thinking and weight-watchers might tell you to steer clear of carbohydrates. However, complex carbs are known for their serotonin connection, which is critical in stress-relief. "Complex carbohydrates found whole grains, such as brown rice, quinoa and oats, sweet potatoes and legumes, are integral to maintaining stable blood sugar levels. Moreover, they aid the production of serotonin—the feel-good neurotransmitter. Serotonin plays a pivotal role in mood regulation and has a calming effect on the brain. Opting for complex carbohydrates over refined ones ensures a steady release of glucose into the bloodstream, preventing mood swings and irritability," says Midha.
Nature's bounty
Mother Nature has provided us with a bounty of health benefits. Top among them are nuts and seeds. "They are nutrient powerhouses and contain a plethora of vitamins, minerals and healthy fats, all of which help ease stress and improve overall health significantly. Almonds, walnuts, chia seeds and flaxseeds are rich in magnesium, a mineral known for its anxiety-reducing properties. Magnesium assists in relaxation and the modulation of stress responses. A review published in the journal Nutrients emphasised the positive impact of magnesium-rich diets on anxiety management," says Midha.
Fermented foods
They say death begins in the colon, which is why the gut-brain harmony provided by things such as yoghurt and other fermented foods cannot be ignored. "The gut-brain connection is an area of growing interest in the field of mental health. Fermented foods such as yoghurt, kefir and sauerkraut contain probiotics that foster a healthy gut microbiome. A balanced gut microbiome is associated with reduced inflammation and improved mood," says Midha.
A study revealed that participants who consumed probiotics experienced decreased rumination and aggressive thoughts, highlighting the potential of probiotics in stress reduction. A staple in Indian homes, plain unsweetened yoghurt can be used as a dip or dressing base, a snack or in smoothies, she adds.
However, Midha warns us that while a well-rounded diet can significantly contribute to stress management, individual nutritional needs may vary. "Some individuals may benefit from supplements to address specific deficiencies that can impact mental health. Consulting with a healthcare professional before incorporating supplements is essential to ensure safe and effective usage," she says. Clearly, the journey to a calmer mind starts with mindful choices on your plate.
2023-09-23T02:38:51Z dg43tfdfdgfd