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reducing stress and anxiety
Categories Dietician

Eat these foods to reduce stress and anxiety

Are you one of those people that overthinks and wants everything to be structured and well planned? Do you make lists of things to do, etc.? It is quite possible that you are prone to becoming anxious and stressful easily. Nutritional Psychiatry is a branch of nutrition that looks at how certain foods can help to improve your mood by reducing stress and anxiety. Small changes daily can slowly but steadily help in creating lasting mental fitness. Let’s look at some of these foods that you should start incorporating in your diet:

  1. Mushrooms:these are rich sources of B vitamins that aid in reducing inflammation as well as anxiety. You can buy any type of mushrooms that are easily available, like: button, portobello, oyster, cremini, etc. Some of them are quite inexpensive too.
  1. Fatty fish: salmon, mackerel, cod, tuna, sardines all fall under this category. These are all excellent sources of omega 3 fatty acids.. Some studies have shown that omega 3’s reduce symptoms of anxiety by reducing the inflammation in the brain. They also help in improving the quality of your sleep.
  1. Nuts & seeds: For vegetarians or vegans, flax seeds, chia seeds, pumpkin seeds, walnuts are all good sources of omega 3 fatty acids that help in reducing stress and anxiety. 
  1. Fermented foods: foods like kimchi, sauerkraut, kombucha, miso and apple cider vinegar help in the growth and nourishment of your healthy gut bacteria. These bacteria in turn are responsible for producing uotp 90% of your serotonin (the happy hormone), thereby suppressing the stress response and reducing anxiety. 
  1. Bananas: this fruit is an excellent source of vitamin B6, which is needed in the synthesis of serotonin and dopamine. It is also a good source of tryptophan, again which is needed for serotonin production. Magnesium, a mineral that is essential for brain function and has a role to play in good quality sleep, is also found in plenty in bananas.
  1. Physical activity: being physically active is very important for your hormone andbrain health. It keeps you energized and aids in better sleep. Going outdoors and being in nature has its own charm of uplifting your mood. 
  1. Meditation and Pranayam: Since ages, our gurus and elders have emphasized the importance of meditation and Pranayam. Now the scientific community has also started acknowledging the benefits of these not just for our physical well-being, but also for our mental health. Any type of meditation that you do is beneficial, so start dedicating a few minutes of your day towards these. 
  1. Chamomile tea: it contains an antioxidant Apigenin that binds to certain receptors in our brains and helps in decreasing anxiety. This same antioxidant also has the ability in initiating sleep. That is why it is recommended that one drinks this before bedtime.

Always remember to read the ingredient list on any products that you buy and consult your physician or nutritionist before taking any supplements. In case  you need any further help with a “GOOD MOOD FOOD DIET PLAN” connect with me, Kanupriya Khanna, one of the best dietitians and nutritionists in Delhi.

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