Posted on: 01.08.2022 Posted by: Drlark Comments: 0

June 11, 2004

Stress and Anxiety

Restore Your Ability to Manage Stress

with a Stress-reducing Diet

Shop for and cook whole foods that are unprocessed

and unrefined. For instance, instead of picking up dried apple slices

for a snack at work, buy whole apples in their skins and take those

instead. Use whole grains like brown rice and buckwheat. Whole grains

provide a complex mixture of protein, carbohydrates, fiber, fats,

vitamins B and E, and minerals.

And you do need fat in your diet, the omega-3 and

omega-6 kinds. Essential fatty acids are needed for healthy nervous

system function. They make up 50 percent of your brain by weight

and 60 percent of the myelin sheaths of our nerves. Stress increases

our need for these oils. The prostaglandins that regulate cell function

are made from these essential fatty acids.

Series I prostaglandins, for instance, improve

nerve function and produce a sense of well-being. You can find these

essential oils in cold-water fish, walnuts and flaxseeds. You can

also take this critical brain ingredient by supplement. Use 1-2

tbsp daily of flaxseed oil on foods such as pastas and vegetables

or drizzle it on your buckwheat pancakes, but don’t cook it. EFAs

can also be supplied by borage oil. Take 2-4 capsules daily.

Assess what’s missing in your response to stress

and eat accordingly. If you need to calm down, eat meals high in

carbohydrates that tend to increase your body’s production of serotonin.

If you need a mood or energy boost, eat a meal high in proteins,

which promote the creation of dopamine. For instance, if you need

to be productive in the morning and afternoon, eat a high-protein

breakfast. To relax in the evening, eat a lighter meal with more

carbohydrates for dinner.

Overly acidic people tend to be more susceptible

to stress. If you are overly acidic, you’ll feel calmer and stronger

on a mostly vegetarian diet. Get your protein from combining whole

grains and legumes (beans and peas) and soybean products.

Avoid caffeinated beverages, sugar, foods made

with white flour, and alcohol. Fruit juice doesn’t do for you what

the whole fruit will. A glass of orange juice, without other food,

acts just like the sugar in candy and can destabilize your blood

sugar level, worsening the symptoms of stress. Some commercial fruit

juices have more sugar than a can of cola.

Don’t forget, or neglect, to eat. It’s part of

taking care of yourself, and making time for lunch in a hectic day—while

it looks like you’re adding to your stress by leaving your project

in the middle—will actually soothe you if you eat it in a calm

environment. For snacks at work, eat popcorn, baked corn chips,

fruit, and vegetables with dips.

Read More on Anxiety and Stress:

Getting Started

“Fight or Flight”

Systems in the Body Affected by Anxiety

Quiz: How Balanced are Your Neurotransmitters?

Keep it SIMPLE tip — Think Good Thoughts

Nutritional Therapies

Restore Your Ability to Manage Stress

with a Stress-Reducing Diet

Restore Your Ability to Manage

Stress with Stress-Reducing Supplements

Replenishing the Pathways

Sugar Causes High Anxiety

Complementary Therapies

The Sponge Yoga Pose

Reduce Stress with Reflexology

Aromatherapy for Relaxation



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