Action4Balance

Many of anxiety gurus are convinced that no matter how much you learn about compassionate self-talk, expectations, and scary, obsessive thoughts, you won't be in control of your anxiety until you change your diet.

You may be attentive in writing down your negative thoughts, in being compassionate with yourself and taking risks, but there's no getting around it:

What you eat affects the way you feel emotionally and physically.

Many people who are trying to overcome their problems with stress, anxiety, and depression start out their day by consuming two cups of coffee, a couple of sugar donuts, and a few cigarettes hoping to raise their levels of arousal and overcome fatigue resulting from a sleepless night and wander why they end up having a panic attack on their way to work.

Needless to say that such a breakfast is completely void of nutrition as well. Plus if you drink many cups of coffee a day, then you may become nervous, hyperactive and irritable.

Caffeine and refined sugar - two of the most diabolical substances the anxiety sufferer can consume.

Caffeine is one of the most common substances that will trigger the stress response in your body.

Just 250 milligrams of caffeine per day is considered excessive and can result in the following effects:

• Stress
• Anxiety
• Irritability
• Nervousness

Caffeine elevates the blood cholesterol in your body, reduces iron in your blood, and flushes the water out of your body, causing lethargy and muscle discomfort.

Even though each person is different, the facts are:

Two hundred fifty milligrams is the amount of caffeine considered excessive, and many people are adversely affected by a much smaller amount.

Many medications and foods contain caffeine.

TIP:

Read the labels and be aware of what you're ingesting. It could mean the difference between a joyful experience and fighting off another aniety induced panic attack.

Stressed Out By Food? Read Foods that increase Stress levels

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Your Body, Mind and Spirit are one and form a whole. The human body is the greatest machine on the earth. Even more than that – greatest self-repairing machine. As all machinery, it needs fuel. But for self-repairing we need special fuel – one that provides us with all necessary macro and micro nutrients: healthy food. Unhealthy foods poison your body. That's not the worst of it. Where your body goes, your mind follows, just as where your mind goes your body follows.

A physically unhealthy body can influence the mind to be unhealthy, unmotivated, moody, tired, unclear, forgetful, anxious, and stressed. We all know these are not comfortable feelings.

And on the contrary: if our fuel is of high quality, our bodies function well and we think clear, we are full of energy, vitality, our overall health is excellent and we prosper. The fuel we give to our bodies’ engine comes directly from food, from things we eat.

During the period of stress, the body uses up nutrients quicker than usual and chronic long - term stress damages all body systems, digestive system included and empty all body’s nutrient reserves . Therefore here are some considerations to take into account to develop your daily diet and supplementation plan.

The key to of good stress nutrition is the balance, variety and moderation. To stay in good health the body needs the right balance of macronutrients: protein, carbohydrates, fats and micronutrients: vitamins, minerals and phytonutrients and water.

Take Action:

Eat 5 -6 times per day to avoid unstable blood sugar levels and escape fat storage, and ensure stable energy levels. Low and stable blood sugar levels reduce not only stress but also the risk of adult type diabetes.

Aim for 7 to 10 servings per day of different coloured organic fruit and vegetables. Colorful fruit and brightly green vegetables are perfect for stress prevention/ reduction nutrition - they are rich in antioxidants and phytonutrients.(eat them as much as possible and preferably raw or very lightly cooked). This is not as difficult as it looks.

Eat foods with high fibre content. Eat both types of fibre: soluble and insoluble. This gives the muscles of the walls of the digestive system some bulk to work against.

Eat complex carbohydrates (oatmeal, buckwheat, whole-wheat bread, pasta and brown rice). Many whole grain foods rich in complex carbohydrates are good sources of essential vitamins and minerals as well. Foods rich in complex carbohydrates include also vegetables, peas, and beans. NB: one teaspoon of sugar or its equivalent suppresses the immune system for 5 hours after eating.

Protein is essential for growth, development and repair of body tissues. Although keep protein intake within moderation. Avoid red meat completely. Eat more beans and pulses, grains, seeds and nuts. Fish and organic poultry are also acceptable. Soy is also a good source of protein.

Fats Take fish oil for omega 3 essential fatty acids or eat oily fish 2 or 3 times a week. Eat a variety of seeds each day (pumpkin, sesame, sunflower and always linseeds) and walnuts . Mix them together and add them to cereal and salads.

Want even more for your long term health? I recommend to consider health supplements. 

No Time To Cook Healthy Meals? Bistro MD Gourmet Diet Delivered To Your Door.

Recommended Reading

Prescription for Nutritional Healing, 4th Edition

The World's Healthiest Foods