As stress levels continue to rise not only in America but Worldwide many people turn to "comfort foods" for emotional relief. Studies have shown that maintaining a healthy nutrition can improve your mood and help your body better manage stress and anxiety.
While we may not be able to control all the circumstances around us. Eating the right foods can drastically boost your mood and help you feel better.
Why Do We Crave Comfort Foods
One of the main reasons we crave comfort food is because many of us have been conditioned since childhood to associate food with well-being. Food has been the center of our celebrations, the prize of our good behavior, or the solution to a bad day. Growing up you may have been able to pick your favorite meal on your birthday, get sweets when you behaved or offered a cookie or a slice of cake to make you feel better when you were sad. Kimberly Gorman, Ph.D., HSPP says "Because we equate food with happiness, we continue to turn to food for such comfort. And we do feel happy or better, albeit temporarily." Some people turn to comfort foods during moments of stress and loneliness to revisit happy childhood memories while others associate them with times they have experienced love and care.
Unfortunately, most of the foods used for "comfort" are unhealthy, high in calories, loaded with fats and with very low nutritional value, if any. Indulging these foods during times of stress may provide a temporary sense of happiness, security, and satisfaction. Often leaving many feeling worse about themselves, their weight, with a
bad mood and even with physical discomfort. Studies have shown that these feelings of negative mood can last for over two days. Processed foods can increase stress and anxiety. Learning which foods are good for you mentally and physically will help you make better choices to ease your stress. With the amount of stress being experienced worldwide, it is vital for us to maintain a healthy lifestyle and nutrition. Constant stress and anxiety can lead to chronic stress followed by depression. The NCBI published an article stating "existing evidence suggests that a combination of healthful dietary practices may reduce the risk of developing depression."
A lifetime of conditioning and the memories we've built associated with food is not something we can change overnight. Realistically, food will continue to be a main part of our celebrations, meetings and family gatherings. And while we should not equate food to happiness, replacing your comfort foods with healthier options is a good start. For example, my favorite celebration comfort food was a soft serve ice cream cone. Why? Because during my childhood, our fun-filled family outings always ended with a stop for ice cream cones. I replaced it for a small bowl of unsweetened coconut yogurt topped with berries and granola. I still enjoy these on special days while nurturing my body.
Below is a list of foods that can boost your mood along with a list of foods to avoid. Eating the right foods will provide you with the nutrition and energy you need to stay focused and face the day.
"People are disturbed not by a thing, but by the perception of a thing." -Epictetus
Foods that Relieve Stress
1. BERRIES (Raspberries, Strawberries, Blueberries, Cherries, Blackberries, Acai Berries)
2. NUTS (Almonds, Walnuts, Pistachios, Macadamia, Cashews, Brazil Nuts)
3. DARK CHOCOLATE
4. PINEAPPLE
5. OATMEAL
6. AVOCADO
7. WILD SALMON (Increase your intake of Omega 3s)
8. Herbal Tea Green, Peppermint, Roobois, Passion, Ginseng, Black, Ginger, Chamomile, Lavender and Valerian help with relaxation and sleep
9. SEEDS (Chia Seeds, Pumpkin Seeds, Sesame Seeds, Hemp Seeds, Flax Seeds)
10. LEAFY GREENS (Spinach, Swiss Chard, Kale, Collard Greens, Watercress, Cabbage)
11. LENTILS
12. BANANAS
13. WHOLE GRAINS (Brown Rice, Millet, Buckwheat)
14. CHICKPEAS (Hummus)
15. ASPARAGUS
16. ORANGES
17. TURMERIC
Foods to Avoid when Stressed
1. SUGAR (Avoid Sugar and Sweetened Food)
Cake & Pastries
Doughnuts
Candy
Soda
Flavored Juices
Bottled Sweet Tea
2. PROCESSED MEATS
Hot Dogs
Burgers
Sausages
Ham
Deli Meats
3. White Flour Foods
Bread
Cookies
Pasta
Bagels
Muffins
Crackers
Pizza and Pie Crust
4. COFFEE
According to the National Coffee Association, the number of Americans consuming coffee on a daily basis is at an all-time high. Many turn to higher amounts of coffee during times of stress and anxiety. Both stress and caffeine can elevate cortisol levels which in the long run can lead to negative health events.
5. ALCOHOL
Continual consumption of alcohol can cause damage to the body as cortisol levels remain elevated for long periods of times.
To better manage stress and anxiety a healthy nutrition can be paired up with one or more of the following: Exercise, meditation, deep breathing exercises, hobbies. Do not hesitate to reach out and talk to someone if you are in need of help.
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