Foods that Reduce Anxiety and Improve Mood

Work from home (WFH) has affected the emotional and mental health of thousands of people worldwide. It has led to everyone being stuck at home, disturbed schedules and reduced or no physical activity. This lack of routine along that is disrupted physical activity, food intake patterns/ meal patterns and work schedules, may increase anxiety and cause mood swings. It is important therefore, to plan diets, keeping in mind not only the physical well-being, but also one which would help to reduce stress and anxiety and improve mood

Meal planning for the family at this time has become a challenge. Although, ready to eat and processed foods are convenient and quick alternatives, they may not provide the best of nutrition. Processed and packaged foods contain a lot of simple carbohydrates, saturated and trans fats (and lack important nutrients) causing fluctuations in the blood sugar and insulin levels, leading to disturbed mood and a feeling of anxiety.

A balanced diet, sufficient physical activity and enough sleep help to relieve stress and improve mood. Some foods that help reduce mood swings and also provide good nutrition are:

1. Liquids: Dehydration may lead to irritability and fatigue causing mood swings. It is important to keep oneself hydrated with water and non-sugary, non-carbonated and caffeine free beverages to maintain both physical and mental well-being. Examples being lemon water, milk, buttermilk, soups, unsweetened fresh juices, green tea etc.
2. Whole grains: Whole grain cereals such as oats, whole wheat flour, brown rice, provide essential nutrients along with complex carbohydrates which are essential for normal body function. These also provide fibre which improves gut immunity. These help to improve mood.
3. Pulses, lentils and beans: These provide good quantity of protein along with vitamin B, magnesium, zinc and potassium. While B group of vitamins aid in the digestion process, zinc and magnesium support immunity, (help fight against viruses), reduce stress and make us feel calmer. In absence of the availability of fresh vegetables, these can be sprouted and eaten fresh with or without addition of salt and lemon. Sprouting improves the nutrient quality and quantity and also digestibility of legumes.
4. Nuts and oil seeds: Nuts are rich in proteins, fibre and omega-3 fats, so along with providing good nutrition for the body, these also exert a positive effect on one’s mental health. Nuts such as walnuts, flaxseeds, almonds, peanuts, pumpkin seeds, etc, improve satiety, have a positive effect on the heart and help fight depression.
5. Probiotics and prebiotics: Foods such as curd, yogurt, pickles, fermented foods, kefir, etc, are prebiotic foods. These not only enhance the taste of a meal but also improve gut microflora. Other foods such as oats, banana, wheat bran, cabbage, etc. stimulate the growth of friendly bacteria in the gut. These help in reducing anxiety and depression thus enhancing the mood.
6. Citrus fruits: Citrus fruitssuch as lemons, oranges, gooseberry and fresh peppers are rich sources of vitamin C which is a strong antioxidant and both mood and immunity booster.
7. Fresh fruits and vegetable: These should be added to diet, whenever available as they are the storehouses of antioxidants, which boost the immune system and give us strength to fight with the diseases.
8. Chocolate or cocoa drinks: Cocoa contains polyphenols, a type of antioxidants, which are mood boosters. Those who consumed limited quantities of dark chocolate or drank cocoa drinks on a daily basis are calmer, have lesser mood swings and are more content.
9. Spices: Spicessuch as ginger, garlic, turmeric and chillies (green possibly) not only add spice to food but also improve immunity and have a positive effect on the mood.

Some “Happy Healthy Food” suggestions are:

• Eat a well-balanced daily diet with small and frequent meals rather than large meals at longer intervals
• Remain Hydrated at all times
• Eat nuts, oil seeds, fruits, sprouts as snacks in between meals
• Make a daily meal plan, but do not forget to enjoy an occasional treat of your favourite comfort food. Also, learn to make it for fun.
• Limit use of highly processed foods, caffeinated and carbonated beverages.
• Follow a daily exercise regime of minimum 30-40 minutes, 5 days a week.
• Also, meditate, chant, listen to relaxing music, these not only enhance mood but also boost immunity.

Maintain proper sleep hygiene.