Is your mind always busy with thoughts – busy work tasks and deadlines to meet as well as household chores and a billion other things? With constant pinging messages, notifications, and endless social media scrolling, our brains are bound to feel overwhelmed by consuming too much information in too short a time. Although there are some unhealthy lifestyle choices you can consciously avoid, in our modern lifestyle, it can be difficult to “keep calm” and still “move on.” In such a scenario, the food we eat and the way we eat it can play a tremendous positive role in keeping anxiety at bay and making you feel calm. How? read on.
1. Eating mindfully keeps stress away
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Mindful eating means that you are using all of your physical and emotional senses to experience the process of eating. You’re not checking your messages while eating or watching TV. According to a research paper published in Integrative Medicine: A Clinician’s Journal, mindful eating is an opportunity to become non-judgmentally aware of internal and external cues, sensations, and emotions. Mindful eating increases dominance of the PSNS – a nervous system state associated with stress reduction.
2. Avoid foods with sugar and caffeine
Avoid unhealthy foods, such as those high in sugar (candy, cookies) and caffeine. When feeling stressed, you may feel low on energy and are likely to reach for sugary or high-caffeine foods or drinks. However, Children’s Hospital Colorado points out that simple sugars and caffeine boost our energy quickly but only for short periods of time. After the effects of sugar and caffeine wear off, you may feel more tired than before.
Also read: Are you mixing fruits with these foods? Know what these experts say
3. Zinc, Magnesium and Omega-3
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Harvard Health encourages consuming foods rich in zinc, magnesium and omega-3s to naturally feel calm and reduce anxiety. Foods rich in zinc include oysters, cashews, liver, beef and egg yolks. Foods naturally rich in magnesium include green leafy vegetables like spinach, as well as beans, nuts, seeds and whole grains. A study completed in 2011 on medical students was the first study to show that omega-3s can help reduce anxiety. These include fatty fish like wild Alaska salmon as well as seeds and nuts like flaxseeds and walnuts.
4. Eat slowly and feel calm
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Naturopathic doctor and nutritionist, Elena Winter, consistently shares simple and informative content on her Instagram handle for nervous system regulation. A viral video of his also highlights the importance of slowing down when eating. She says, “Running through your day (no matter what you’re doing) is one of the best ways to contribute to clutter, stress, and tension. Conversely, slowing down can actually help deal with And can create a feeling of peace.”
5. Enjoy your food by loving what you eat
Finally, enjoying what you eat and focusing on your food helps. According to Kims-Sunshine Hospitals, Hyderabad, truly savoring and appreciating your food reduces the likelihood of mindless overeating in response to stress. Additionally, being present and focused during a meal has a naturally calming effect that can help reduce stress levels.
Also read: 5 warning signs that you may have high cortisol in your body and 5 simple ways to manage it
Follow these simple and effective tips in choosing your food and how to eat it to promote mindfulness and a calm nervous system.
Disclaimer: This content, including advice, provides general information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV does not claim responsibility for this information.
