What to Buy in Whole Foods to Reduce Your Anxiety

While there is a ton of new studies that are starting to show that what you eat can have an effect on your anxiety, the real connection is between the food you eat and your brain. This means that when you eat certain foods, it has a calming effect on you that helps you to reduce your anxiety (the good foods). But at the same time, there are also foods that have a negative effect on your anxiety and actually make it worse (the bad foods).

While anybody can go online and find some foods that are supposedly going to help them reduce their anxiety, what foods can you go down to your local Whole Foods store and purchase today?

Here is a list of foods that you can buy from your local Whole Foods store to reduce your anxiety, and what to avoid buying, as it will only aggravate your anxiety.

Omega-3 Fatty Acids

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Omega-3 fatty acids are one of the foods that you must have in your diet if you want to be healthy and happy. In fact, some will even say that Omega-3’s are brain food that will make your brain happy.

While most doctors prefer to prescribe you some type of medication to help treat your anxiety, the real answer is right in front of you; the food you eat. And when it comes to Omega-3 fatty acids, nothing can be better for your brain. So how does this relate to your anxiety?

When you lack certain nutrients (such as Omega-3 fatty acids), it will have a negative effect on your brain. In fact, it will disrupt your brain function and can even alter the chemistry and neurotransmitters in there as well. This is bad as it’s those neurotransmitters that control your mood, how you feel, and even your appetite.

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But when you add Omega-3’s to your diet, you will be giving your brain the nutrition it needs while also reducing the symptoms of anxiety.

Some of the foods that you can add to your daily diet that are high in Omega-3 fatty acids and readily available at your local Whole Foods store include:

Probiotics

Not commonly known by most, probiotics are another food that will help to calm you. While probiotics are for your gut, your gut is extremely important in the production of several neurotransmitters that include dopamine, GABA (gamma-aminobutyric acid), and serotonin.

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In fact, recent research has shown that using probiotics can actually work to help you treat, and even prevent your symptoms of anxiousness.

The best ways to get more probiotics in your diet are to either take a probiotic supplement or eat/drink foods that are fermented. The process of fermentation encourages the good bacteria in your gut to grow and can help calm and prevent the symptoms of anxiety.

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Foods that will help increase the number of probiotics in your gut that are readily available at Whole Foods include:

  • Sauerkraut
  • Kefir
  • Yogurt
  • Pickles

More Antioxidants

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There is a reason that foods rich in antioxidants are considered to be superfoods; they help to prevent your feelings of anxiousness. Antioxidants have been proven to protect your brain against stress, which eventually leads to inflammation. This can and will eventually affect your neurotransmitter production. What this means is that when you are in a state of lower antioxidants, you will feel more anxious more easily.

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In fact, studies have shown that when you follow a diet that is rich in antioxidant foods, it will help to treat your mood issues and make you feel better more often.

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Some of the antioxidant-rich foods that you should include in the daily diet that you can easily get from Whole Foods include:

  • Sweet Potatoes
  • Spinach
  • Kale
  • Carrots
  • Squash
  • Fruits Rich In Vitamin C
  • Broccoli
  • Red Peppers
  • Brussel Sprouts
  • Avocado
  • Sunflower Seeds
  • Almonds
  • Strawberries

These are the foods that are readily available at Whole Foods stores, and that is essential if you want to support your optimal brain function.

Refined Sugars And Processed Foods Are Bad

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When it comes to processed foods and sweets, it is no big secret that they are bad for you. But did you also know that they are bad for your mental health too? You see, it’s the sugars and refined carbohydrates that are going to cause your blood sugar to spike extremely high, followed by a huge sudden drop.

While this may not sound like it’s that bad, this drop in blood sugar levels has been linked to a higher risk for depression and mood swings.

As if that weren’t bad enough, fried foods and processed meats have also been linked to a drop in your mood, as well as inflammation and heart disease. All these symptoms are linked to mental health problems, as well as anxiety.

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While these types of foods are readily available at Whole Foods stores, your best plan of action is to steer clear of any fried foods, processed meats or refined sugars.

Instead, try to shop for the more complex carbohydrates such as the ones that are found in whole grains. These are directly linked to a lower rate of mental health conditions, as well as a lower rate of anxiety.

Alcohol Is A Major Downer

While alcohol is a natural depressant, it is even worse if you suffer from anxiety. While alcohol makes you feel ‘better’ initially, it goes hand in hand with anxiety. In fact, studies have shown that if you suffer from social anxiety, you are 4.5 times more likely to be more dependent on alcohol.

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Drinking alcohol may seem to calm you down, but what it does to your body is cause massive spikes and then dips in your blood sugar levels. On top of that, it also dehydrates you, impairs your brain’s ability to function, and causes even more anxious feelings than if you didn’t drink anything at all. It is a vicious cycle when it comes to alcohol.

When it comes to what you should buy from Whole Foods to reduce your anxiety, there are many good things that you can use to help your situation. But at the same time, there are also some foods that you should stay away from as they are only going to aggravate your anxiety symptoms.

Just be sure that you maintain a healthy diet and buy the good foods that are going to help lessen your anxiety symptoms when you are shopping at Whole Foods, and you will be fine.

This article by Madeleine Taylor is originally published at SundayScaries.

It’s here! My New eBook: 5 Habits to a Healthy Life including recipes!

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My new ebook is here! It”s a five-day guide to beginning a healthy lifestyle. This guide shows you how to add whole foods into your lifestyle without giving up what you currently eat. It includes a 21-Day Food and Gratitude journal so you can track how you feel after you eat each meal and to write what you are grateful for each day. This ebook also has chapters that highlight inflammation/anti-inflammatory foods, hemochromatosis (an iron disorder), the acid/alkaline connection, self love, food and balancing your chakras, the top ten toxic cosmetic ingredients to avoid, and the top indoor plants recommended by NASA to purify your home.

My eBook shows you how to incorporate all aspects of your life (nutrition, exercise, relationships, career, spirituality, and self-care) to create a healthier, happier you!

To your health,

Shaline

 

Raw Vegan Ketogenic Noodle Salad

The past week, The Truth About Cancer Eastern Medicine: Journey Through Asia released a free online documentary. This 7-episode documentary explored the hidden world of Eastern Medicine and brings it to our Western World.

Ty Bollinger of The Truth About Cancer shared the “Hidden” Secrets Of Eastern Medicine. If you watched this powerful documentary, he had access to and interviewed several experts and they shared information that hasn’t been shared before. Each episode concentrated on one Asian country where they are having huge success in treating and beating cancer.

See more at The Truth About Cancer Eastern Medicine

 

During Episode 6 filmed in Thailand, Ty interviewed Chef Donatas who prepared an organic, raw, vegan, ketogenic noodle salad for him and his crew.

 

Here is the recipe.

Ingredients

  • Konjac noodles (low carb, ketogenic noodles)
  • Macademia Cheese
  • Olive Oil
  • Parsley
  • Spinach
  • Hemp seeds
  • Olives
  • Cayenne Pepper
  • Turmeric
  • Black Pepper
  • A Pinch of Salt
  • Avocado
  • Parmesan Cheese

Mix all ingredients except avocado and parmesan cheese.  Optional: Add mushrooms, asparagus, kale, etc to salad.

 

 

 

5 Ways to Maintain Your Weight on Spring Break and Still Have Fun

March is National Nutrition Month, which means it’s the perfect time to focus on your health and wellness. But, March is also the month when millions of Americans take time off work and school to enjoy spring break. Is it possible to reconcile the two?

Enjoying a Healthy, Guilt-Free Spring Break

The week long vacation season takes many forms. Some will enjoy a relaxing spa excursion in the mountains. Others will go on a wine tour through Napa Valley. Still others will prefer to party on the beach.

No matter how you choose to spend your spring break, there’s a good chance that, leading up to it, you’ll try a health and fitness routine to get beach-ready. Preparation is great, but you also want to think about what’ll happen when you arrive at your destination. You don’t want all the hard work you put in to go to waste!

Here are the best ways to enjoy spring break while maintaining good health and nutrition.

1. All Things in Moderation

Have you ever tried sprinting without warming up first? Not a good idea. You spent months getting ready for spring break, so don’t spoil your fun by going zero to 60 on day one. However you enjoy the week, do it in moderation.

2. ‘ A Shake a Day’ Is Your Mantra

Most vacations involve delicious food, and that’s OK. As long as you have a strong nutritional foundation, leave the food guilt at home.

Whether you commit to one healthy meal per day or decide to cut out certain foods, sticking to one doable healthy routine throughout spring break will help keep you on track.

One of the easiest ways to maintain a balanced diet is by keeping a shake a day as part of your routine. Drinking a shake for breakfast, lunch, or dinner ensures your body is getting some solid nutrition each day.

Is there more you could do? Sure. But, at least that shake a day is creating a baseline and may even help you make healthier choices for the rest of the day.

3. Give Yourself a Gut Check

Speaking of good food, there’s a chance those tasty treats may surprise your stomach like an M. Night Shyamalan plot twist.

Don’t shock your gut during a week when digestive issues could really grind the party to a halt. Instead, fight the battle on two fronts: 1) probiotics to support long-term gut health and 2) digestive enzymes to help break down food and absorb nutrients immediately.†

Foods like yogurt, fermented foods, and kombucha are high in probiotics, but if you don’t want to carry a container of yogurt with you on vacation, taking a probiotic supplement will do the trick.  Plus, you don’t have to refrigerate it, so you can keep it with you throughout the day and you won‘t need to run back to the hotel. Digestive enzymes are also beneficial for gut health and comfort.

4. Antioxidants Are Your Friend

Antioxidants are good for you — several scientific studies have shown this time and time again. What makes them even better during spring break? It all goes back to maintaining a nutritional foundation while enjoying your vacation.

Products rich in botanicals and antioxidants are key to feeling great, especially when the body is under stress from hot weather, new foods, and unfamiliar environments. Ingredients like turmeric (Curcuma longa) root extract are part of a long list of botanicals that can benefit your body while on vacation.

Berries and dark leafy greens are also fantastic antioxidant-rich foods and the perfect snacks to meet your botanical quota.

5. Don’t Sweat the Small Stuff

Most importantly, this is your vacation. You worked hard to get here, you put time in at the gym, and you followed your plan. Don’t beat yourself up over “one too many” treats or a delicious meal.

It all circles back to point number one: All things in moderation. Get your body the right nutrients, and enjoy your spring break!