There are certain foods that can trigger anxiety.
According to Wikihow "dealing with a full-blown anxiety disorder usually requires therapy and/or medication, milder cases of anxiety can be treated with lifestyle changes including dietary improvements".
So what we eat can contribute to the way we feel.
Here is a list of foods to avoid:
- Caffeine - coffee can put your nerves on edge.
- Foods high in sugar - such as donuts, candy. Some people may not realise this, but too much bread, pasta and rice should also be avoided.
Soft drinks and fruit juices. Having a piece of fruit gives you natural sugar as well as fibre and other vitamins and minerals.
- Alcohol - The alcohol changes to sugar creating those highs and lows in your blood sugar. Also, alcohol will leave you anxious and jittery the following day.
- So called energy drinks - not only do they have poor quality nutrients in them, they can also make you feel irritable and shaky. They have a lot of sugar added and some contain a lot of caffeine.
All the above foods have high sugar content. This leads to an increased heart rate which results in excess nervous energy. Examples of anxiety or nervous energy are feeling restless, shaking of hands, your mind may seem like it’s going too fast.
Ways to ease anxiety
So enough of the foods that can trigger anxiety. Now I’ll talk about what you can eat that will have a positive impact on your mood. The following are some calming foods to pack in your pantry and also some to avoid.
- Have less caffeine - “Caffeine can exacerbate stress, anxiety, and depression because it interferes with a tranquilizing neurotransmitter chemical in the brain called adenosine,” says Palinski.
As caffeine is a stimulant it can tell the brain to secrete a stress hormone, known as adrenaline. This hormone increases the heart rate which gives you feelings of anxiety.
If you drink a lot of caffeine, it would be a good idea to cut down slowly, so your body can adjust to the change.
- Whey - Because it is naturally rich in L-tryptophan, plus many other calming amino acids and nutrients. Whey is a great food source for soothing your nervous system.
Of course, only have whey if you’re not allergic to milk-based foods. There are good quality whey protein supplements such as Proventive or One World Whey, which would be helpful nutrionally and will keep your nervous system well-functioning.
- Eat fish - Research shows that low levels of omega three fatty acids can elevate anxiety levels. Foods, such as salmon or mackerel a couple of times a week will fill that nutritional deficit and relieve irritability symptoms.
- Bananas - contain vitamin B and magnesium, which promote feelings of happiness and have a soothing affect on the body. Not only are they healthy and calming, but bananas have the added benefit of producing serotonin and melatonin. These two hormones regulate how we feel and our ability to sleep well.
- Exercise - It burns off excess adrenaline. I always feel calm and positive after exercise, even if it’s just a brisk walk. I highly recommend it.
If you are on a diet or trying to lose weight but aren’t seeing results, including with weight loss pills that work, it may be difficult to determine just where you’re going wrong. We often perceive our eating habits in a better light than how we are actually carrying them out. Here are the top 10 diet mistakes people make that prevent them eating healthy and losing weight:
1.Eating too much of your healthy food
Just because the food you’re eating is healthy, doesn’t mean you can completely disregard portion and calories. The most common diet mistake people make is not being conscious of the amount of food their ingesting. Eating too many healthy foods can quickly derail your diet.
Its estimated that about 20% of the calories we consume each day come from what we drink. Many often skip counting the calories in beverages, but sugary juices, sodas, coffee drinks, smoothies and sweet teas can contain an exorbitant amount of extra calories. Choose low or no calorie drinks when you’re trying to lose weight.
3. Skipping breakfast
Skipping any meal is bad, but skipping breakfast may be a key factor in your weight loss goals. A balanced breakfast kick-starts your metabolism, and provides your body with the energy it needs to make it through the day. If you are on a diet, always include breakfast.
4. Distracted snacking
Multitasking while eating can cause you to consume way more food than you realize. Make sure you are only eating a certain times, doing away with a bite here, a nibble there, and a handful of something while you’re driving to work. You will ingest hundreds of extra calories if you don’t give eating your full attention.
5. Rewarding exercise with food
Rewarding yourself for a workout with food is incredibly counter productive. Just because you got in some exercise doesn’t mean you can have that brownie. To lose weight, you must consume less calories than your body burns throughout the day. Think of something else you can reward a good workout with besides food.
6. Being a social over-eater
Eating in groups makes it especially hard to make healthy food choices. You will probably feel less guilty about ordering a side of french fries if everyone else is doing it too, but the only way to lose weight and stick to a healthy diet is to be completely conscious of every food choice you make.
7. Skipping carbs
Your body needs carbohydrates to function properly, and although you may drop pounds at first by cutting them out completely from your diet, its unrealistic to continue on this way and you’ll quickly gain the weight back once you eat them again. Include whole grain based foods to maintain your carb-quotient.
8. Thinking a salad is always a healthy option
Just because it includes some veggies doesn’t mean its healthy. There are many health traps included in salads that can be hazardous to your diet. Croutons, cheese, creamy dressings and breaded chicken can add hundreds of calories to this “healthy” meal option.
9. Not eating before/after a workout
People often think that they will lose more weight, but in reality your body needs food to fuel a workout, and it also needs it to recover. If you skip a meal before exercise, you will lack the energy to put in your full effort. If you skip a meal post-workout, you will not replenish your body with the nutrients it needs to stay healthy.
10. Taking weekends off
Your diet is a 24/7 commitment, and just because you did well the entire week, doesn’t give you leeway on the weekends. Include your favorite foods throughout your eating plan in a healthy way. Losing weight and sticking to a healthy diet is a lifestyle change, so don’t undo all of your hard work by consuming too many calories on the weekends.
You are what you eat. A healthy diet must include all essential nutrients like protein, carbohydrates, fat, minerals and vitamins. The following wonder foods will supply your body with the required nutrients for meeting your energy requirements, repairing and nourishing your body and help you stay trim, healthy and glowing as seen at tashinahill.com.
- Almonds: The high fat food that is good for your health which speed up metabolism as they contain good fat. Contains high value of alpha linoleic acid and antioxidant Vitamin E making it a great skin nourisher. Two almonds soaked overnight and eaten in the morning can meet your daily good fat and Vitamin E requirements.
- Apples: Rich in fibre, apples leave you feeling satisfied and full for a longer time. They also contain antioxidants and flavonoids, which are all anti-ageing chemicals.
- Asparagus: Being a natural diuretic, it helps to shed water weight. Asparagus also contains phytochemical glutathione, which has antioxidants and cancer preventing properties.
- Avocados: They are a rich source of mono-unsaturated fats and help prevent dry skin and brittle hair and nails. Avocados have high content of potassium and Vitamin B, E and K. A good source of biotin, avocados help to prevent dry skin and brittle hair and nails.
- Beans: Beans like kidney beans, navy beans, pinto beans have cholesterol-lowering fibre in them. They also prevent blood sugar from rising rapidly. The protein in beans breaks down into amino acids which repair and regenerate skin cells, tissue and collagen.
- Blueberries: Blueberries are a powerhouse of nutrients and antioxidants. They help keep off abdominal fats, protects against colon cancer, promotes gastrointestinal health, protects brain from oxidative stress, and reduce age-related mascular degeneration or loss of vision.
- Cabbage: Contains cancer fighting goodness like chemical sulforaphane and phytonutrients which act to prevent damage to cell membranes from free radicals and is excellent for detoxification.
- Carrots: Rich source of Vitamin A, which is essential for good skin. They also improve eyesight.
- Chilli: Capsaican, the chemical gives chilli the hot and burning sensation in the mouth improves the body's ability to clear insulin from the blood stream leading to increased fat burn after the meal. Red chillies contain high amounts of Vitamin C and carotene (provitamin A), Vitamins B and B6, potassium, magnesium and iron. Chillies are also a great mood uplifter.
- Dark chocolate: Generally considered a sinful and tempting food, (dark) chocolate is full of antioxidants. It also contains flavonoids - compounds that have antioxidant effects. The Aztecs called it the food of the gods and literally it is translated as bitter water from the Aztec word xocoatl or cacahuatl.
- Eggs: High in proteins, eggs are one of the richest source of protein. It also keeps your hair healthy and lustrous. Being a good source of Vitamin B12, they help break down fat too. If you are worried about cholesterol, you can skip the yolk and eat only the whites where all the proteins are concentrated.
- Green Tea: Rich in antioxidants, helps in digestion, detoxifies the body, making the skin glow. It also helps burn calories.
- Milk: A rich source of calcium and protein, potassium, vitamins, milk keeps the bones and teeth strong. If you are lactose-intolerant you can opt for soya milk.
- Papaya: Good source of Vitamin A and fiber. Ease constipation. Beneficial for skincare and repair, it can be used to eliminate old dead skin cells, dandruff and other skin disorders and even reduce signs of premature ageing.
- Pomegranate Juice: Loaded with antioxidants, it is also said to destroy breast cancer cells, halt the development of lung cancer and lower the risk of blood pressure.
- Pumpkin Seeds: The most nutritious part of the pumpkin. High levels of Zinc, Omega 3 fat and cartenoids found in pumpkin seeds, also known are pepitas, is said to promote prostrate health. They also contain L- tryptophan, a compound that acts naturally against depression. Also protects bones of men over 50 and has anti-inflammatory benefits for arthritis.
- Salmon: A rich source of Omega 3 fatty acids that help burn fat and add glow to the skin. Salmon contains astaxanthin, a carotenoid that improves skin elasticity, so you'll have fewer fine lines.
- Sardines: Contain Omega 3 fatty acids that aid brain function and calcium and Vitamin D for strong bones.
- Soyabeans: Contains choline, a nutrient of the Vitamin B Complex family which helps in breaking down fatty deposits and also blocks fat absorption. Soyabeans are one of the complete source of protein. You can include soyabean in your diet in different forms like soyamilk, tofu, soya chunks. If you are adventurous enough to try more exotic kinds you can try the fermented soyabean that are available in Asian supermarkets like Miso, natto, tempeh, soy sauce etc.
- Tomatoes: Besides being a great source of the antioxidant lycopene, tomatoes are considered a highcarotenoid fruit. These nutrients may help slow down cellular damage from free radicals.
- Turmeric: Helps in digestion and contains anti-inflammatory and anti-cancer properties. It also acts as a great antioxidant.
- Walnuts: The best plant source of protein, walnuts have high content of Omega-3 fatty acids, fiber, Vitamin B and E.
- Yoghurt: A rich source of probiotics or good bacteria, it strengthens and stabilises the immune system. Also aids in digestion. Probiotics also help detox the system, thus making the skin healthy, glowing and less prone to breakouts.