From Talk therapies to medication, there are plenty of ways to deal with stress and anxiety.  But what if we tell you that one of the best ways to get out of these situations is in your kitchen cupboards? 

What we consume directly affects our physical health and well-being, However, very few are aware that our diet can also impact our mental health.  

What is Anxiety? 

Anxiety is often characterized by constant feelings of tension, worry and nervousness that can interfere with daily life. 

It is the most prevalent mental health condition now a days, which is common in youngsters too. In many cases it also requires medication and treatment. Research shows that approximately 7.3% of the global population is suffering from anxiety. 

Generally, there are various umbrella terms which are similar to anxiety— such as anxiety disorder, social anxiety, stress and panic disorders etc.  

These common terms highlight the shades of anxiety in different ways. Therefore, if anxiety is affecting our daily lives, it’s important to seek support from healthcare providers. 

Role of Cortisol 

Critically, Cortisol, also known as the ‘stress hormone’ regulates our body’s stress response, metabolism, inflammation, blood pressure and blood sugar. It plays a pivotal role in helping the body to respond to their mental illnesses including anxiety, stress etc.  

Cortisol hormone is released when our body is under stress. Therefore, managing stress is the most common treatment for lowering cortisol levels.  

There are various ways to manage your mental and physical health and deal with your inner stress. The effective ways are exercise regularly, mindfulness and meditation, deep breathing, seeking social support and consuming a healthy diet. 

Eating a healthy diet, rich in whole foods and grains can support our overall health and resilience to our stress and anxiety levels. There are many food items (including beverages like Dark Chocolate, Yogurt, Green Tea, Fatty Fish etc. that can be consumed while dealing with such situations and may act as a support for our brain function and reduce critical health symptoms. These food items help to combat stress by reducing the cortisol level. 

Here are top 5 food and beverages that may help us to ease our anxiety: 

The fortified whole grains and some rich animal sources contain lots of Vitamin B, which helps to balance the metabolism of cortisol. The consumption of food items such as Beef, Chicken, Eggs, Fortified Cereal and Nutritional Yeast etc. into our diet can help lower cortisol levels. It provides B Vitamins that work as an aid in raising the metabolism and reducing the stress levels.  

Whole grains also improve the gut health and may reduce the risk of cardiovascular disease.  

Foods high in Omega-3 fatty acid, these foods reduce inflammation level of the human body. The best activated form of food is through fatty fish; however, one can also take it from some plant sources. The foods include, Anchovies, Avocados, Chia seeds, Flax seeds, Herring, Olive Oil and Mackerel etc.  

These foods are eminent for their anti-inflammatory properties and have been linked to variety of health benefits such as improve learning, memory ability, cognitive-well-being, blood flow in the brain etc. Additionally, they may help to reduce the incidence of depression and anxiety. 

Magnesium-rich foods are very beneficial for lowering cortisol level and relaxing the body and mind. Magnesium rich food items include Bananas, Broccoli, Dark Chocolate, Pumpkin Seeds, Spinach and Avocados etc. It’s involved in over 300 biochemical reactions in the body. It also helps to relax muscles and nerves, which can become tense during stress.  

Protein-rich foods such as meat, fish, poultry, beans and legumes promote balanced blood sugar levels and reduce cortisol production. The protein rich food items such as Almonds, Chicken Breast, Lentils, Peanuts, Turkey Breast, Quinoa and Shrimp can contribute to a balanced diet and help in managing stress levels 

Gut Healthy foods, about 70-80% of our immunity system is reliant on gut, so if we correct our gut, we correct our immunity. Gut healthy food, like probiotic rich and fermented rich foods can help to balance blood sugar levels and reduce cholesterol. These include, Greek Yogurt, Kimchi, Kombucha, Sauerkraut and Kefir etc. Consuming foods that promote a healthy gut microbiome can help reduce stress and improve well-being.  

Anxiety, which is a debilitating condition, can be managed with the intake of appropriate foods. However, a change in lifestyle, exercising regularly and meditation along with mindful eating habits can make you triumph over anxiety. It’s beatable but remember to eat right and live right!