10 stress busting foods you should have during the lockdown
The coronavirus induced lockdown has suddenly changed our daily routines. Our sleep routines have changed, we are now working from home and this has caused us to snack more than usual. With all the panic, fear and stress, it is important that we take care of our mental as well as physical health. When we talk about anxiety and stress, we think about meditation and control as the only solutions. Who knew that what we eat also affects our stress levels equally?
Here is a list of ten foods that can help you manage the stress caused by the lockdown.
Herbal tea
It is sometimes simply the feelings induced by foods that can help us with our stress. Herbal teas can make you feel calmer and create a feeling of warmth and friendliness. You can add herbs like lavender and chamomile to add to the flavour and help you de-stress better.
Dark Chocolate
Chocolate has both a chemical and an emotional impact on our mood. It is an indulgence for people of all ages. The antioxidants in dark chocolate also help us fight off stress and anxiety. However, it is important that you eat chocolate in moderation. It is also advisable that you choose a chocolate bar that does not have any added sugar.
Whole grains
Whole grains make up for the day’s quota of carbohydrates. Carbs help increase the serotonin levels, the chemical that is responsible for making you feel better. Focus on adding healthy unrefined carbohydrates like sweet potatoes to your diet. Unrefined carbohydrates cause a quick spike in blood sugar levels whereas complex carbs provide vitamins, minerals and fiber.
Avocados
Avocados are rich in Omega-3 fatty acids that reduce stress and anxiety. They also boost concentration and improve mood. Along with omega-3 acids, avocados are also rich in phytochemicals, fiber and essential nutrients.
Fish
It is beneficial to add seafood to your diet to help you beat stress. Especially fatty fish that are full of heart-healthy omega-3 acids. They play a big role in easing depression. Tuna, halibut, salmon, herring and sardines are some that you can try to add to your diet. If you do not eat seafood you can supplement them with seaweed, chia seeds, flaxseeds, walnuts or even fish oil
Warm Milk
A glass of warm milk before bed is the perfect recipe for a good night’s sleep. It has a relaxing effect. For some, who have created a habit of having milk before bed, it may also be a signal that its time to go to bed. Calcium, along with bone health, is also responsible for reducing depression, stabilizing your mood and relaxing your muscles
Nuts
Nuts are rich in vitamin B fatty acids. It is advisable to add almonds, pistachios and walnuts to your diet to beat the stress of the quarantine. Nuts are also known to lower blood pressure and are rich in magnesium. However, be mindful of the amount that you consume. Eat only a handful a day.
Citrus fruits
Citrus fruits are rich in vitamin C which is known to reduce stress, anxiety and depression. Oranges, grapefruits and strawberries are the best sources of vitamin C and E which are helpful in battling stress.
Probiotics
Probiotics help maintain a healthy gut. Research suggests that there is a direct correlation between gut health and stress, anxiety, depression and your mood.
Fiber rich foods
Fiber, which is also good for your gut health, helps reduce oxidative stress and inflammation. Add beans, green peas, berries, almonds, flaxseeds, sesame and green vegetables for your daily dose of fiber. It helps balance blood sugar and prevents spikes in insulin levels.
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Here is a list of ten foods that can help you manage the stress caused by the lockdown.
Herbal tea
It is sometimes simply the feelings induced by foods that can help us with our stress. Herbal teas can make you feel calmer and create a feeling of warmth and friendliness. You can add herbs like lavender and chamomile to add to the flavour and help you de-stress better.
Dark Chocolate
Chocolate has both a chemical and an emotional impact on our mood. It is an indulgence for people of all ages. The antioxidants in dark chocolate also help us fight off stress and anxiety. However, it is important that you eat chocolate in moderation. It is also advisable that you choose a chocolate bar that does not have any added sugar.
Whole grains
Whole grains make up for the day’s quota of carbohydrates. Carbs help increase the serotonin levels, the chemical that is responsible for making you feel better. Focus on adding healthy unrefined carbohydrates like sweet potatoes to your diet. Unrefined carbohydrates cause a quick spike in blood sugar levels whereas complex carbs provide vitamins, minerals and fiber.
Avocados
Avocados are rich in Omega-3 fatty acids that reduce stress and anxiety. They also boost concentration and improve mood. Along with omega-3 acids, avocados are also rich in phytochemicals, fiber and essential nutrients.
Fish
It is beneficial to add seafood to your diet to help you beat stress. Especially fatty fish that are full of heart-healthy omega-3 acids. They play a big role in easing depression. Tuna, halibut, salmon, herring and sardines are some that you can try to add to your diet. If you do not eat seafood you can supplement them with seaweed, chia seeds, flaxseeds, walnuts or even fish oil
Warm Milk
A glass of warm milk before bed is the perfect recipe for a good night’s sleep. It has a relaxing effect. For some, who have created a habit of having milk before bed, it may also be a signal that its time to go to bed. Calcium, along with bone health, is also responsible for reducing depression, stabilizing your mood and relaxing your muscles
Nuts
Nuts are rich in vitamin B fatty acids. It is advisable to add almonds, pistachios and walnuts to your diet to beat the stress of the quarantine. Nuts are also known to lower blood pressure and are rich in magnesium. However, be mindful of the amount that you consume. Eat only a handful a day.
Citrus fruits
Citrus fruits are rich in vitamin C which is known to reduce stress, anxiety and depression. Oranges, grapefruits and strawberries are the best sources of vitamin C and E which are helpful in battling stress.
Probiotics
Probiotics help maintain a healthy gut. Research suggests that there is a direct correlation between gut health and stress, anxiety, depression and your mood.
Fiber rich foods
Fiber, which is also good for your gut health, helps reduce oxidative stress and inflammation. Add beans, green peas, berries, almonds, flaxseeds, sesame and green vegetables for your daily dose of fiber. It helps balance blood sugar and prevents spikes in insulin levels.
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