Calm anxiety with an anti-stress diet: the keys to making it work

stress and anxiety they are of the higher incidence problems in the world population.

Different characteristics of our current way of life together with a deficiency in the learning of resources to face them favor their appearance, whatever the age and social stratum. Their ties to food are close and reciprocal. That’s why, an anti-stress diet can be very effective to reduce the feeling of being out of control.

What is colloquially called “anti-stress diet” is the planning a diet that provides in quantity and quality nutrients and other substances typical of food that allow keep the body as strong as possible before the ravages of life.

Why do an anti-stress and anxiety diet

Stressunderstood as an answer, is an adaptive reaction. Allows to mobilize resources to deal with difficult situationsputting the whole organism in a position to act.

The World Health Organization (WHO) defines it as “the set of physiological reactions that prepare the organism for action”.

In fact, whatever the triggering cause, more than 1,400 physicochemical reactions are involved in the stress response in the body. These changes occur under the direction of two main systems: the autonomic nervous system and the neuroendocrine system.

Today it is admitted that some degree of activation is associated with an improvement in performance. In these circumstances, one speaks of “good stress” or eustress.

It is the one that can help by increasing the possibilities of the body when, for example, we must face new challenges at work, we meet with a person we want or we must act in the face of real danger.

The two fundamental characteristics of this stress are that it the intensity of activation is moderate and that, on the other hand, lasts few time. Hence, the body has the opportunity to quickly recover from these situations.

However, when activation is excessive or prolonged over time the consequences are no longer favourable. That’s when you talk about harmful stress or distress.

On a physiological levelbetween the effects of sustained activationhave been pointed out:

an increase in the production of glucosean increase in the release of fats in the blood, an interference in the synthesis of proteinsthe neutralization of immune mechanisms,the lost of phosphates and calcium by the kidney, the release of corticosteroidsand the suppression of appetite.

On a psychological level feelings associated with helplessness, feeling out of control and depression.

From here you can start different vicious circles that leave the person without physical or mental energy.

In fact, stress is associated with many of the most common health problems in our society. Physiological repair of all this wear and tear basically goes through three axes: relax, rest and eat well.

How to diet against stress and anxiety

It can be stated, then, that One of the keys to being able to lead a life without stress is found in food.

He effect of what we eat on the degree of activation It is based on a few central points, which we present below.

Prioritize slow-absorbing carbohydrates

glucose is fuel universal. all our cells can obtain energy from it and those of the nervous system they have it as their exclusive fuel.

Despite the fact that at specific moments you can experience ups and downs sudden changes in the levels of glucose circulating in the blood, the truth is that a large part of everything metabolism needs certain stable glucose levelswithin relatively narrow margins.

Both hyperglycemia and hypoglycemia produce negative effects important in the body.

In the case of hypoglycemia, they can give rise to the sensation of ddisconnection with the environment, weakness and anxiety and, if they become chronic, also to memory disturbances, personality changes and even depressive symptoms.

The mission of maintaining blood glucose lends itself particularly well to the foods rich in carbohydrates of slow absorption, that is to say, that due to their structure they are released progressively throughout the digestive process; what allows provide the necessary glucose for a longer time and with lower peaks of intensity. Two of the greatest exponents of this type of food are legumes and pasta, that are among those that should form the basis of the diet.

At the opposite pole are sugar and foods rich in sugars that, at the same time, contain little fiber food or lack of it. Therefore, its consumption should be limited as far as possible.

Balance protein intake

Proteins are long chains of amino acids. The phenomenon of life is materially sustained on twenty of these amino acids, eight of them essential for the organism.

A balanced diet involves obtaining the necessary amounts of these amino acids, since both excesses and deficiencies give rise to problems.

To the multiple functions carried out by amino acids is added the role of some of them in the production of neurotransmittersthe substances that neurons use to send signals to each other through nerve impulses.

This is the case of tryptophan, from which serotonin is synthesizeda neurotransmitter associated with states of peace and serenity and also with sleep and mood control.

There are data that support that the speed of serotonin formation in the brain depends on the concentration of tryptophan present in the blood, something that to some extent It is manageable with food.

So, diets high in carbohydrates and tryptophan, for example cereals combined with milk, can favor the synthesis of serotonin. That would explain why food-based dinners like those in the previous example, or the popular glass of milk before bedtime promote a restful sleep.

At the same time, and so that we do not relax excessively, the elevation of serotonin levels decreases the appetite for carbohydrates.

Choose good quality fats (in moderation)

The battle against fat It usually moves on two fronts.

On the one hand, when they meet in excess are associated with problems such as obesity. But on the other hand, they can be deficient as a consequence of an emerging “lipophobia” linked to the aesthetic model of thinness prevailing.

In both cases it is extreme positions that deviate from the desirable balance.

fats are necessary and in a balanced diet should provide between 25 and 35% of total daily calorieswhich in a standard 2,000 calorie diet translates into 55 g and 75 g of fat daily respectively.

these fats allow adequate absorption of fat-soluble vitamins in the intestine and provide necessary amounts of essential fatty acids.

Specifically these essential acids are linoleic and alpha-linolenic, “parents” of the families omega-6 and omega-3 respectively, involved in brain development and function.

They abound in oily fish, wheat germ, nuts, avocado, flax seeds and virgin olive oil.

Prevent wear with antioxidants

Antioxidants are substances that have the ability to reduce the destructive effect of free radicalssome compounds that can damage such fundamental structures as genetic material, cell membranes or body proteins.

Free radicals are products of the normal functioning of the organism and stress can enhance this production.

However, the body itself has mechanisms to cushion the impact of these aggressive compounds and you can also count on the invaluable help of nutrients that also contribute to this function.

Between the nutrients with antioxidant function vitamins C and E and minerals such as zinc, copper, manganese and selenium stand out.

Beyond nutrients, food contains other antioxidant substances, such as so-called flavonoidspresent at vegetables such as broccoli, endives, parsley, garlic, onions and celery, in fruit like apples, aromatic plants like rosemary and thyme, and also in tea and wine.

The variety of the diet and the choice of fresh products are two of the most important premises that must be taken into account for an adequate consumption of antioxidants.

Eating foods with B vitamins

Vitamins, and particularly those of group B, are involved in brain activity. For example, B1, B2, B3, and B5 are necessary for neurons to obtain energy from glucose.

Vitamins C; B1, B6 and folic acid are basic for the metabolism of neurotransmitters. Its deficiency can lead to many different disorders, some of them with symptoms such as irritability, difficulty concentrating, depression, insomnia, and fatigue.

good strategies to get all these vitamins in the necessary amounts are: a varied and sufficient dietthe consumption of whole grainsthe abundant presence of vegetables in the diet, the consumption of fresh products and a generous intake of raw food.

Include foods rich in magnesium

The close, complex and reciprocal relationships between diet and stress are well reflected in the case of magnesium, since a vicious circle has been established between stress and deficiency of this mineral.

So, stress seems capable of causing a magnesium deficiency through neurohormonal mechanisms, but, in turn, magnesium deficiency creates a state of hypersensitivity to stress which is observed even in cases of small chronic deficiencies.

For different reasons largely related to current eating habits, Magnesium deficiency is today more common than would be desirable.

Don’t forget that its main sources are foods of plant origin (pumpkin seeds, cocoa, sunflower seeds, sesame, wheat germ, soybeans, millet, almonds, peanuts…) and that in a healthy diet model about 70% of their intake comes from this type of food.

How to eat to reduce stress and anxiety

Beyond the strictly nutritional advice, it must be taken into account that the way of eating and the habits and attitudes exert a great influence on the nervous system. Respecting some simple habits helps to enjoy meals more and to ward off stress:

Take it easy

Eat calmly, calmly, with enough time, in a pleasant environment and in good company is to lay the foundations of a good diet. Too often at meals not even one of these conditions is met.

This is the proposal that also includes the model baptized as slow food (“slow food”), an international movement that arose as a counterpoint to the fast food invasion.

chew well

In close relation to what was mentioned in the previous point, digestion is the way…