The Australian nutrition experts from fitness community F45 have revealed a detailed list of foods to avoid if you are feeling stressed – and the snacks you should eat more frequently to boost your mood during the virus pandemic.
‘If you often feel stressed and anxious, it can have a negative impact on your nutrient intake. During times of stress, some people may find themselves reaching for high-sugar or high-fat ‘comfort foods’,’ they wrote on the F45 blog.
‘There is no superfood to cure stress and anxiety; however, there are foods that are linked with improved mood and gut health that can have a positive impact on wellbeing.’
There is no superfood to cure stress and anxiety; however, there are foods that are linked with improved mood and gut health that can have a positive impact on wellbeing
The foods to avoid:
High-sugar foods
Many people turn to foods like chocolate or fast food when feeling stressed, as this provides short-term relief from feeling anxious.
These cravings are controlled by the brain’s ‘reward centre’, known as the nucleus accumbens, which analyses and processes the type of food being consumed.
However, eating foods containing a high sugar content isn’t ideal for long-term stress management and can prolong stress and anxiety.
Many people turn to foods like chocolate or fast food when feeling stressed, as this provides short-term relief from feeling anxious
Too much caffeine
Drinking too much coffee can have a negative impact on your performance, wellbeing and overall mood.
It can also intensify the feeling of anxiety or stress if too much is consumed, and can cause headaches to occur.
Excess alcoholic drinks
On the other hand, alcohol is a form of depressant that many people drink to relax after a long day or cope with feelings and emotions.
In a similar way to caffeine, alcohol can worsen feeling stressed and can interrupt sleeping patterns, diets and wellbeing.
Ultimately the best way to manage stress levels is to limit your alcohol and caffeine intake on a daily basis.
Caffeine specifically can intensify the feeling of anxiety or stress if too much is consumed, and it can also cause headaches to occur
The foods and snacks to include in your diet:
Fermented foods
People often forget about the importance of fermented foods and the link between gut health and mental health.
Eating fermented foods regularly, including unsweetened yoghurts, sauerkraut, kombucha and kimchi, can help enhance gut health and improve your mood and emotions.
These types of foods can also be used as a light snack or incorporated into a meal.
Eating fermented foods regularly, including unsweetened yoghurts, sauerkraut, kombucha and kimchi, can help enhance gut health and improve your mood and emotions
Eat more plant-based foods
Over the past few years, more people are incorporating plant-based foods into their diet as this provides higher levels of antioxidants, fibre and healthy fats.
Not only is this a healthy and lean alternative to eating meat, but eating plant-based food can also improve your mood and lose weight.
Whole grains specifically contain a type of amino acid that increases your body’s level of serotonin, which is the ‘happy chemical’.
Other foods such as nuts, seeds and fruit are also a great source of Vitamin B and C.
Over the past few years, more people are incorporating plant-based foods into their diet as this provides higher levels of antioxidants, fibre and healthy fat
Spread out smaller meals across the day
For those who lose their appetite when feeling stressed, experts suggest eating smaller meals or snacks more frequently throughout the day rather than larger meals.
By eating smaller, healthy meals you will be able to feed your body the nutrition it needs without feeling full all at once.
Preparing snacks that are easy to consume, including smoothies, is also a helpful way of obtaining plenty of nutrients.