Today's topic addresses anxiety and stress and their relationship with nutrition. Nutritionists and health scientists affirm that certain foods play an important role in treating nervous disorders, reducing stress, creating an atmosphere of comfort, calm, and reassurance, and alleviating headaches and stomach pains. Among these foods are dried fruits such as dates, grapes, and figs; whole grains like wheat, barley, and oats; and leafy vegetables such as lettuce, onions, garlic, and leeks.
These foods contain a range of beneficial vitamins and minerals, such as vitamin A, the B-complex group, and vitamin H, in addition to magnesium, potassium, and phosphorus. They are characterized by their ease of digestion and are known for energizing muscles and strengthening the nerves.
Additionally, these foods possess medicinal properties that help induce a sense of calm and relaxation, relieving stress, tension, headaches, and stomach pain. They also aid in purifying the blood of certain harmful substances and mitigating the effects of digesting heavy meals and foods high in fats and animal proteins, thus helping to reduce fatigue, stress, and quick-temperedness.
Therefore, nutrition and health scientists believe that these foods help individuals achieve a sufficient level of calmness, peace of mind, and psychological reassurance, while also alleviating anger, stress, anxiety, and bad moods.
Some vitamins and minerals affect stress and anxiety, such as:
🔹 Vitamin B Complex:
Helps support nerve health and stimulate serotonin production, a hormone that promotes feelings of happiness. A deficiency in B vitamins may lead to increased levels of anxiety and stress.
Sources: Eggs, whole grains, legumes, lean meats, nuts.
🔹 Magnesium:
Works to relax muscles and reduce stress by regulating cortisol (the stress hormone) secretion.
Sources: Spinach, bananas, nuts (almonds, walnuts), seeds (pumpkin, chia), dark chocolate.
🔹 Omega-3:
Omega-3 fatty acids help reduce brain inflammation, enhancing mood and alleviating symptoms of anxiety and depression.
Sources: Fatty fish (salmon, tuna, sardines), flaxseeds, walnuts.
Foods that help reduce stress and anxiety:
✅ Avocado: Rich in Vitamin B and magnesium, helping to stabilize nerves.
✅ Dark Chocolate: Contains antioxidants and magnesium, helping to lower stress hormones.
✅ Green Tea: Contains "L-theanine," which promotes relaxation and reduces anxiety.
✅ Nuts and Seeds: Such as almonds, walnuts, and pumpkin seeds, rich in magnesium and Omega-3.
✅ Leafy Greens: Such as spinach and lettuce, which contain folate and magnesium to support nerve health.
✅ Legumes: Such as lentils and beans, rich in protein and B vitamins, which help stabilize mood.
Foods to avoid as they increase stress:
❌ Caffeine: Found in coffee, black tea, and soda, which raises heart rate and increases anxiety.
❌ White Sugar: Causes sudden fluctuations in blood sugar levels, leading to irritability and increased anxiety.
❌ Processed Foods: Such as fast food, chips, and snacks that contain preservatives and saturated fats, negatively affecting the brain.
❌ Sodas and Energy Drinks: Contain high amounts of sugar and caffeine, increasing cortisol secretion.
Common Questions:
🔹 What is the best food to eat when feeling stressed?
Foods rich in magnesium, such as dark chocolate, nuts, and green tea, help calm the nerves.
🔹 Can food replace medication for treating anxiety?
No, but following a healthy diet may help improve mood and reduce the need for medication in some cases.
🔹 How long does it take for healthy foods to affect stress levels?
Results may start to appear within a few days to weeks of maintaining a balanced healthy diet.
🔹 Can caffeine cause anxiety even in small amounts?
Yes, some people are sensitive to caffeine, and even small amounts may increase heart rate and cause anxiety.
🔹 Are there specific foods that help calm the nerves immediately?
Yes, some foods may help reduce stress quickly due to their direct impact on the nervous system, such as:
- Dark chocolate: Contains antioxidants and magnesium, which help reduce stress hormones quickly.
- Green tea: Contains L-theanine, which promotes relaxation without causing drowsiness.
- Bananas: Rich in magnesium and tryptophan, which help calm the nerves and stimulate serotonin production.
- Nuts like almonds and walnuts: Contain omega-3 and magnesium, helping to reduce stress instantly.
🔹 What is the difference between the effect of healthy nutrition on anxiety and stress compared to the therapeutic effect of medication?
Healthy nutrition works in the long term by providing vitamins and minerals that support the nervous system and maintain hormonal balance. It helps reduce stress naturally without side effects.
Medications, such as antidepressants and sedatives, work faster but may cause side effects like addiction or impact body functions. Medications are used in severe cases where nutrition alone is insufficient.
🔹 How long does it take for healthy nutrition to impact mental health?
This depends on several factors, such as the quality of food, consistency in consuming beneficial foods, and the level of stress.
In some cases, immediate effects like a sense of calm may appear after drinking green tea or eating dark chocolate.
In other cases, the body may need several days or weeks of a healthy diet for vitamins and minerals to start improving nervous system function and reducing stress.
🔹 Are there herbal drinks that help relieve stress?
Yes, several herbal drinks help relieve stress and improve mood, such as:
- Chamomile tea: Contains compounds that help reduce anxiety and improve sleep.
- Peppermint tea: Helps calm the nerves and relieve stress due to its menthol content.
- Lavender tea: Known for its soothing and relaxing effects.
- Warm milk with honey: Helps promote relaxation due to its tryptophan content, which enhances serotonin production.
