Stress Remedies: Omega-3 Foods Fight Anxiety and Tension
Stress remedies: less anxiety and tension with foods rich in Omega 3
Omega-3 are fundamental ingredients of a stress-fighting diet. Nutritionist Giorgio Calabrese and psychotherapist Paola Vinciguerra, president of the European Association for panic disorder, emphasize this in their book “Stress&Diet. Tips and remedies for living better,” published by Kowalski. Foods rich in Omega-3, vitamin C, water, as well as proper use of salt, help protect the body from the effects of daily tensions.
The diet of stressed people
Stress and anxiety significantly influence our eating behaviors. Food is often seen as a form of comfort or a way to overcome stress, feelings of anguish, discouragement, and sadness. Conversely, some eating behaviors can lead to anger or even depression. Examples:
- Those who constantly jump from one diet to another.
- Those who binge eat during the night.
- Those who completely ban certain foods, considered enemies of physical fitness.
These risky behaviors for health promote an unhealthy relationship with food, which according to Vinciguerra is considered a sort of "anti-stress technique." Food addiction and banning some foods are actually a double-edged sword: poor nutrition deprives the body of the nutrients needed to fight stress.
Eating behaviors to avoid
According to the authors, some eating behaviors cause an increase in stress. For example: skipping lunch due to excessive work and then compensating with dinner. Maybe overindulging in alcohol to try to relax. It’s not necessary to be busy all day for tensions to compromise good nutrition: in children, anxiety absorbed from a mother overly worried that her child eats enough is harmful to the relationship with food. The child may even use food as a kind of blackmail to feel the center of attention. A healthy diet, starting with breakfast, is essential to improve the relationship with food as well as to reduce anxiety and obsessions. Meals should be eaten sitting down and calmly to better savor the food.
Foods against stress
Calabrese and Vinciguerra recommend various foods to protect against the side effects of anxiety and stress on health:
- Oranges, broccoli, kiwi, berries, bell peppers and tomatoes, foods rich in vitamin C. This nutrient is essential for the production of adrenaline, a molecule fundamental for rebalancing the stressed brain.
- Carrots, leafy green vegetables, yellow or orange fruits, which provide the right amount of beta-carotene.
- Salmon, tuna and mackerel, walnuts, foods rich in Omega-3, fatty acids with well-known health benefits.
Other fundamental anti-stress dietary rules:
- Balance salt intake.
- Drink at least 1.5-2 liters of fluids per day.
- Limit fat consumption.
