Updated: Aug 21, 2020
Let’s talk about anxiety.
Did you know that between 20% and 40% of the cases, anxiety has a genetic determining factor? In other cases, it is caused by us, by how we deal with our thoughts and life.
Either way, good news is: food can help a lot.
When we get anxious, physiologically there is a greater release of cortisol by the adrenal cortex. Genetically there is a response in our body as reaction and as consequence, craving by sweets, sugars, refined carbs is increased.
Foods with high glycemic index, vitamin D deficiency, low intake of phytochemicals, low Intake of omega-3s, inbalance in the gut bacteria can worsen or even trigger anxiety.
Here are some strategies and key foods to help you with anxiety:
Make daily use of probiotics
Control the glycemic index of your meal by choosing fewer white flours and sugars, add more fiber.
Include good fats like avocado oil, sesame oil, olive oil.
Include good sources of tryptophan to stimulate serotonin; a dark chocolate 85% will do wonders
Do not eat too much carbohydrate or protein near bedtime. Supper is supposed to be an antioxidant meal.
Include at least 2 doses of antioxidant teas in your day.
Moderation in alcoholic beverage.
Sleep and wake up early; you cannot run away of this, get your routine organized.
Add crocine or safranal supplements – crocus sativus is excellent. I also like ashwagandha. They all help you relax.
Make a good snack at the end of the afternoon or have dinner early around 6p.m. This can reduce that voracious hunger at night.
Eat real food and do physical activity!
Seek assistance with a health coach to guide you through better nutritional choices and life style strategies designed specially to you.
I wish you a great day!