Simple ways to get rid of anxiety13 May, 2022
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Many of us are constantly increasing their feelings of anxiety, especially after the difficult period we went through during the health crisis. But it seems, according to a report published by the British newspaper The Telegraph, that we are able to overcome any anxiety, whatever its causes, thanks to good food.
Anxiety disorders are incredibly complex, but diet plays a big role in relieving their symptoms, as a 2020 study by Canadian researchers confirmed a link between an unhealthy diet, containing processed foods and high in sugar, and high levels of anxiety. So avoiding ultra-processed foods is a good start, but apart from all this, what can we do to protect ourselves from anxiety and its symptoms? Here is the recipe that is considered magical and fast-acting in such a situation:
1 - Take care of your gut
Several recent studies have confirmed the role of the microbiome in the development of several disorders at the level of the brain, such as anxiety and depression. And our gut enzymes appear to be important regulators of gut and brain signaling, when it comes to stress-related diseases.
The easiest way to take care of your digestive health is to consume three foods whose name begins with the letter “K” daily: kimchi, kefir or kefir, and kombucha tea, all of which are available in supermarkets. A healthy recipe can also be prepared using some of these ingredients, by mixing 100 g of oats, 10 g of chia, flax, sunflower and pumpkin seeds, 10 g of chopped almonds, 10 g of chopped walnuts, 25 g of chopped dried apricots, grated apple, 1 teaspoon of cinnamon with 150 ml of kefir and 200 ml of semi-skimmed milk. Mix the mixture well and then put it in an airtight container, put it in the refrigerator overnight and eat it the next day in the form of 3 servings.
2- Stimulate your hormones
Serotonin is often called the feel-good hormone. It's basically a chemical messenger, which acts as a mood regulator and is produced in the body from one of the amino acids in a protein called tryptophan. Fortunately, tryptophan is found in many everyday foods, such as eggs, cheese, tofu, nuts, seeds, salmon, and, most surprisingly, pineapple too.
For a different stimulating recipe, try eating roasted pineapple in the oven or skillet. Nutrition experts advise mixing two tablespoons of water, orange juice, a teaspoon of honey and half a teaspoon of cinnamon, and pouring it over the pineapple before roasting it in the oven for 10 to 15 minutes until it becomes soft.
3- Eat at a specific time and in a short time
A recent review of several studies conducted by French researchers found that restricting eating times was very effective in relieving stress, anxiety and depressive symptoms. To get started with this method, try fasting for 10 hours, say from 10 pm to 8 am, and then slowly extend the fasting period by an hour a day. There is no evidence of the ideal duration of fasting, so you are the one who determines the period, provided that it does not exceed 16 hours.
After the fast, be sure to eat a balanced meal that contains protein, fats and carbohydrates, such as spinach and feta omelette with whole-grain toast. It is also important to drink plenty of water, and unless you are going to lose weight, make sure you eat the same amount of food as usual every day, but within a specific time frame and for a short period of time.
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