Is your mind always busy with thoughts – including busy work tasks and deadlines to meet, household chores and a billion other things? With constant pinging messages, notifications, and endless social media scrolling, our brains are bound to feel overwhelmed by consuming too much information in too short a time. While there are some unhealthy lifestyle choices that you can consciously avoid, in our modern-day lifestyle, it can be difficult to “stay calm” and still “grow.” In such cases, the food we eat and how we eat it can play a huge positive role in reducing anxiety and making you feel calmer. How? Read on.
1. Careful eating keeps stress at bay
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Mindful eating means you are using all of your physical and emotional senses to experience the process of eating your food. You’re not checking your messages while eating or watching TV. According to a research paper published in Integrative Medicine: A Physician’s JournalMindful eating is an opportunity to be non-judgmentally aware of internal and external cues, sensations and emotions. Mindful eating promotes PSNS dominance—a state of the nervous system associated with reduced stress.
2. Avoid foods containing sugar and caffeine
Avoid unhealthy foods, such as those high in sugar (candy, cookies) and Caffeine. When feeling stressed, you may feel low on energy and be more likely to reach for sugary or high-caffeine foods or drinks. However, Children’s Hospital Colorado points out that simple sugar and caffeine give us a quick but short-lived boost of energy. As the effects of sugar and caffeine wear off, you may feel more sluggish than before.
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3. Zinc, magnesium, and omega-3
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Harvard Health encourages consuming foods rich in zinc, magnesium, and omega-3 to naturally feel calmer and less anxious. Foods rich in zinc include oysters, cashews, liver, beef and egg yolks. Foods naturally rich in magnesium include leafy greens such as spinach, fruits, nuts, seeds and whole grains. A Study A study completed in 2011 on medical students was one of the first to show that omega-3s can help reduce anxiety. These include fatty fish such as wild Alaskan salmon, seeds and nuts such as flaxseeds and walnuts.
4. Eat slowly and feel calm
Elena Winter, a naturopath and nutritionist, constantly shares simple and informative content on her Instagram handle for nervous system regulation. One of his viral videos highlights the importance of slowing down even when you eat. She notes, “Running through your day (no matter what you’re doing) is one of the best ways to contribute to randomness, stress, and burnout. Conversely, slowing down can actually help combat this and create a sense of calm.”
5. Enjoy your food by loving what you eat
Finally, focusing on what you eat and what you eat helps. According to Kim’s-Sunshine Hospital, Hyderabad, by truly savoring and appreciating our food, we are less likely to mindlessly overeat in response to stress. Furthermore, being present and focused during meals has a naturally calming effect that helps reduce stress levels.
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Follow these simple and effective tips on choosing your food and how to eat it to promote mindfulness and a calm nervous system.
Disclaimer: This content provides general information only, including advice. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV does not claim responsibility for this information.