Foods You Should Be Eating

If You Are Stress and Anxious

The 18 months before my mother’s passing were very stressful for me.  I remember times just eating handful after handful of tortilla chips (At least they were non-GMO and organic!), craving turkey sandwiches and chocolate.  Why was this? 

Because during times of heightened stress or during times when you are feeling overly anxious, the body sends signals that you need more fuel to cope with this stressful event, hence the reason for the carb cravings. But also, your body will use up certain nutrients rapidly. When this happens, you may crave more salt (mineral salt nourishes the adrenals), or chocolate (contains magnesium) or the turkey for instance like I was craving because it has B vitamins. 

Specific herbs are wonderful to support the body when under stress and when anxiety impacts your daily life.   But if you want to feel better you also need to eat better. 

I realize this is easier said then done.  My philosophy is to allow yourself to include 10-20% of your diet of the foods you are craving when you are dealing with stress.  But recognize these cravings for what they are-calls from your body, not for junk food but nourishing food.  Then supply your body with the foods it really needs. 

Not only will adding these foods in help with stress and anxiety but they will also support your immune system and your gut flora which will often get impacted.  Eating these foods will give you an energy boost too as you know how draining stress and anxiety can be on the body.  

When stressed and experiencing anxiety your body uses up some nutrients quicker than others. This includes B12, B6, and folate, vitamin C and magnesium

Include these foods to restore B vitamins, vitamin C and magnesium

o   Grass fed beef

o   Organic poultry

o   Pastured raised eggs

o   Wild caught salmon

o   Nutritional Yeast

o   Dark leafy greens

o   Pumpkin seeds

o   Black beans

o   Almonds

o   Avocado

o   Strawberries

o   Kiwi

 

GABA

This is your calming neurotransmitter. You may be low in GABA if you are stressed, burned out, unable to relax, have stiff and tense muscles and get overwhelmed easily.  You may be low in GABA if you have anxiety and it impacts your daily life.

Add these foods to support GABA levels in the brain

  • Fermented foods such as kombucha, raw fermented vegetables, miso soup, kimchee, kefir and raw unfiltered apple cider vinegar.
  • Almonds
  • Banana
  • Broccoli
  • Walnuts
  • Lentils
  • Potato

Fermented Foods

When you add in fermented foods you are restoring your gut health with good bacteria (probiotics).  Much of your neurotransmitters are made in the gut by good bacteria.  But these good bacteria also need food to thrive and grow (Called prebiotics).  This is important if you want adequate GABA levels in your brain. 

Add in these foods rich in Prebiotics

  • Garlic
  • Onion
  • Lightly steamed asparagus
  • Watermelon
  • Blueberries
  • Peas
  • Pistachios

 

Cook with Adaptogenic herbs

Most adaptogens will be taken in supplemental form but did you know that some can be added to food.  I think everyone who is experiencing stress or anxiety needs to add an Adaptogenic herb into their regimen.  Below are a few suggestions but any herb that you can grind up into a powder can be added to smoothies, soups, bars and raw cacao balls. 

Add these herbs to your food to help you adapt to stress and to reduce anxiety

  • Maca root: You can buy this as a powder. Add this to home cooked protein bars to chia seed pudding and to your smoothies.
  • Ashwagandha root: Purchase the root and grind it in your coffee grinder. It has a bitter taste so best if added to something a bit sweet. Try it in your smoothie or in your tea with some local raw honey added.
  • Make energy balls: You can use 1-2 T. cordyceps powder and blend this with 1c. almond butter, 1c. pitted Medjool dates, 1/3 c. cacao powder, 3 T. coconut oil and 1 c. coconut flakes, dash sea salt and 1 t. vanilla extract. Blend all in food processor and then roll into balls and store in fridge for when you need a little more stress support. (try substituting next time a different adaptogen in powder form for the cordyceps).

 

Carbs

Yes, you do need carbs. They are not the enemy.  When under stress your body is using up more fuel. You may be exercising less during stressful times, but it is still important to include healthy carbs especially if you are feeling fatigued and low in energy.  Carbs also support our mental health.

The key word is “whole food”.  This is not a free pass to eat bagels, bread, pasta and pizza. 

 

Include these Carbs in the diet to provide energy

and fuel when you are feeling exhausted from the stress

  • Beans and legumes
  • Beets
  • Carrots
  • Potato (white and sweet)
  • Quinoa
  • Squash

Bottom Line: It is not enough to just supplement when dealing with anxiety and stress. A whole foods diet is essential to support the body and help bring it back in balance.