Stress, anxiety, panic? Everyday life is linked with anxiety. When work deadlines begin piling up, your whole agenda is booked and you are trying to keep everything under control, it is almost impossible for most of us to stay calm and deal with stress.

Fortunately, there are certain ways that can help us relieve anxiety and stress such us exercise, listening to music and meditation, but when it comes to combating stress levels, what you eat may actually help relieve your tension. Some foods can help stabilize blood sugar levels and blood sugar fluctuations can affect your mood and behavior. The right diet can help stabilize your anxiety.

Let’s see which foods you can add to your diet and beat stress!

Green Leafy Vegetables

Green leafy vegetables are a rich source of magnesium, while the folate they contain, produces dopamine, a pleasure-inducing brain chemical, which helps you feel calm. Spinach is a great source of fiber which also helps to boost your energy levels.

Oats

These kinds of carbohydrates, like oats, help the brain produce serotonin which is the same substance many antidepressants drugs contain. According to some researchers, serotonin is a chemical compound that is responsible for maintaining mood balance and lack of serotonin can lead to depression.

Wild-caught Salmon

Wild caught salmon is rich in omega-3 fatty acids, which aid in the production of serotonin. The DHA , a polyunsaturated omega-3 fatty acid, helps the brain to function better, while cortisol, the stress hormone, is reducing. Omega-3 fatty acids can also reduce inflammation and promote the flow of healthy blood, which are affected by chronic stress.

Nuts and Seeds

Nuts and seeds are both a rich source of omega-3 fatty acids and omega-6 fatty acids that help reduce stress. Nuts are one of the best omega-3 fatty acids foods. Seeds, especially sunflower seeds, contain tryptophan, which boosts serotonin production and can help you relax after a stressful day.

Citrus Fruits

The vitamin C you receive from oranges, grapefruits and other citrus fruits can, according to research, reduces stress levels. In addition, vitamin C is a powerful antioxidant that boosts the immune system.

Sweet Potatoes and Carrots

They are both a good source of fiber and carbohydrates, which can help in the production of serotonin. Sweet potatoes and carrots have a sweet taste and so they can satisfy your need for sugar! They are also a good source of vitamins and minerals, which are good for your blood pressure and your heart.

Blueberries

Blueberries are low in calories, rich in antioxidants and vitamin C which can help in combating stress to a great extent. As a rich source of fiber, blueberries can reduce the chances of cramps and constipation as consequences of increased anxiety.

Green Tea

Green tea is rich in amino acids and especially in theanine, which creates a sense of mental and physical relaxation. In cases of severe anxiety and stress, theanine can help improve sleep quality. Green tea also contains polyphenols which produce antidepressant-like effects.

Dark Chocolate

The main function of dark chocolate is the production of endorphins, the chemical compounds produced by the brain and associated with feelings of mental euphoria. Dark chocolate contains about 300 chemical compounds that are related to our nervous system. Among them the most important are anandamide and theobromine, substances that influence the central nervous system, causing euphoria feelings.

What’s New With Vicky

Vicky has been taking more time to be mindful and give her brain a proper rest. She’s as busy and ever and is always trying to take time to reset and breathe. Even if it’s just in small ways. When she gets a phone call she will take three breaths before answering. She’s also trying to do one thing at a time. It can be hard to remember to take one task at a time but it’s so crucial. We’re not as good at multitasking as we think we are. Take some time to get your tasks done and stay grounded.

Weekly Read

It seems like stress is everywhere these days! Show stress who’s boss with these 20 great ways to relieve stress naturally. Click to read them!

Weekly Recipe

Researchers have found that folic acid deficiency can cause depression. Green leafy vegetables are rich in this vitamin and can help you boost your mood. Include green vegetables to your diet starting with this Green Italian Salad!

 

Green Italian Salad

Ingredients

  • 6 ounces artichokes [ cut into small bites ]
  • 2 tablespoons extra virgin olive oil
  • 2 hearts of Romaine lettuce [ roughly chopped ]
  • 2 cups baby spinach [ roughly chopped ]
  • 1 beet [ cubed and boiled ]
  • 1 tablespoon dijon mustard [ optional ]
  • 1/3 onion [ chopped ]
  • 1/2 yellow bell pepper [ seeded and thinly sliced ]
  • 1/2 red bell pepper [ seeded and thinly sliced ]
  • balsamic vinegar [to taste]
  • Himalayan sea salt [ to taste ]
  • freshly ground black pepper [ to taste ]

Steps

  1. In a small bowl whisk the olive oil, mustard, vinegar, salt and pepper. Set aside.
  2. Add artichokes, lettuce, spinach, beet, onion and bell peppers into a salad bowl.
  3. Pour dressing over salad and toss to combine.
  4. Serve and enjoy!

Check our Cooking Coach for more mood-boosting recipes!

Health and Beauty Tips of the Week

1. Watch the stress floats away with this DIY face mask. It includes stress-reducing ingredients which can help your face get rid of daily stress.

Oatmeal Face Mask

Ingredients

  • 1 tablespoon manuka honey
  • 1/2 cup oatmeal, uncooked
  • 1/2 cup almond milk
  • 1/4 to 1/2 cup filtered water

Method

  1. In a small saucepan over medium heat, cook oatmeal, water, milk and honey for 5 minutes, stirring frequently with a spatula or spoon. Remove from heat and allow to cool.
  2. Massage a thick layer of plain honey all over your clean face and neck before applying mask.
  3. Apply mask to your face and relax for 10 to 15 minutes.
  4. Rinse with lukewarm water.

2.  Exercise is one of the best ways for the human body to beat stress. Do you know that a 10-minute walk can be as beneficial as a 45-minute workout to relieve anxiety? Have a walk around the town, have an early morning walk through the park, or even better walk to work every day!

 

 

 

 

 

 

3. 

Some studies show that massage can alleviate the tension from your entire body. Rub some drops of your favorite essential oil into your palms and try self-massage all over your body, including ears and neck!

 

Ask Vicky

Q: Is it true that sleep can combat anxiety and stress?

A: A good night’s sleep is very essential for the body as it is rejuvenating and helps us to relax. When you are tired you are less patient, which can increase stress. Try to get at least 6 hours of sleep each night.

Q: How can I help myself and deal with stress?

A: Except proper nutrition, daily exercise and meditation, listening to music can help you reduce stress and anxiety. Listening to soft, soothing music can help you calm the mind, relieve depression and increase self-esteem!

Weekly Inspiration

Remember that you are too blessed to be stressed! – Unknown