Nutrition and Anxiety

“You are what you eat,” as the saying goes. To a certain extent, we are. We eat sugar (or in my case drink a Coke), I get the caffeine and short term pleasure – sugar – and sooner or later, I crash. Worse, my addiction to refined sugar is strengthened. On the flip side, most days I eat 7-9 servings of combined fruits and vegetables and feel full, but not stuffed.

I’ve read a lot of articles of what foods can help with depression, anxiety, and targeted vitamins and minerals that will help my lab results.

Today, I’m focusing on anxiety. It may seem silly, but every January/February I’m anxious about getting the flu or viruses, especially when I’m in large crowds. (If you are new to my blog, I’m a transplant recipient). I also get anxious for my two kids in school, because traditionally, the third quarter is the toughest.

So here is a comprehensive food list to help reduce anxiety.

From Psy.net – Asparagus, Avocado, Blueberries, Turkey, Almonds, Yogurt, Kale (or Arugla), and Salmon.

From Mayoclinic.org – Vegetables, Fruit, Salmon (but more information is needed).

From MedicalNewsToday.com – Brazil nuts, Fatty Fish (2 times a week), Egg Yolks, Pumpkin Seeds, Dark Chocolate, & Tumeric (not for those with transplants. Turmeric strengthens the immune system).

Foods that make anxiety and irritability worse:

  1. Alcohol (dehydrates)
  2. Coffee
  3. Aged, Fermented and Cultured Foods (But during the process, bacteria break down But during the process, bacteria break down the food proteins into biogenic amines, one of which is histamine. Histamine is a neurotransmitter that aggravates digestion, hormones, and the cardiovascular and nervous systems. In susceptible individuals, it can trigger anxiety and insomnia.the food proteins into biogenic amines, one of which is histamine. Histamine is a neurotransmitter that aggravates digestion, hormones, and the cardiovascular and nervous systems. In susceptible individuals, it can trigger anxiety and insomnia. {per Healthline.com}
  1. Added Sugar (Soda, Processed foods, desserts)
  1. Hydrogenated oils, also known as trans fats, which are packed with LDL cholesterol and can lower HDL cholesterol

My Challenge – January 6- February 5

Since I don’t drink alcohol, or coffee (except an occasional Starbucks sugar Frappuccino), I’m challenging myself for 30 days to have no soda and cut down on processed foods. Will you ride this roller coaster with me?

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