Nutrition
Preventative medicine is the key to good health. What we eat or do not eat, can make a difference of whether we can fight the illnesses we encounter. Food is medicine. A good diet can make you feel better in 28 days. This section, which lists topics alphabetically, will give info on foods, supplements and home remedies that help us stay healthy.
Anxiety Reducing Foods
If you have general anxiety, social anxiety or phobias that cause you feelings of tension, worry and nervousness, exercising and breathing techniques can help relieve these symptoms but also foods that are minimally processed and high in antioxidants may make a difference due to supporting brain function. Please note, however, that even though diet can support mental health, diet alone should not be substituted for medication and therapy prescribed by your doctor.
These are the anxiety-relieving foods that are beneficial that you may want to include in your diet:
Salmon: Salmon contains Vitamin D and the omega-3 fatty acids EPA and DHA, which are associated with lower rates of anxiety and depression and supports the brain’s ability to better handle stress.
Chamomile: This herb reduces anxiety and has antioxidant and anti-inflammatory properties that lowers inflammation associated with anxiety.
Turmeric: Turmeric contains curcumin which promotes brain health and prevents anxiety and has high anti-inflammatory properties.
Dark Chocolate: Dark chocolate contains antioxidants and flavonols that help the brain adjust to stressful situations, plus the fact that consuming 1 to 1 1/2 oz of dark chocolate can improve short-term mood.
Yogurt: Yogurt that contains probiotics increases serotonin and creates a gut-brain connection that reduces inflammation and may improve mental health.
Green Tea: Green Tea contains the amino acid L-theanine and EGCG (epigallocatechin gallate) that increases dopamine and serotonin in the brain which results in anti-anxiety effects.
Almonds: Almonds, which contain Vitamin E and healthy fats, have been found to reduce oxidative stress and inflammation that creates anxiety.
Blueberries: Blueberries are high in Vitamin C and other antioxidants which have been known reported to improve brain health, anxiety, and depression.
Eggs: Eggs are an excellent source of tryptophan, a neurotransmitter, and they contain Vitamin D that may be beneficial for anxiety symptoms. Inadequate protein, tryptophan, and Vitamin D can result in higher anxiety levels.
Other beneficial foods for anxiety are turkey, bananas, oats, meat and dairy products, chia seeds, citrus foods and bell peppers.
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Herbs and Seasonings
Foods to Help with Circulation: Cayenne Pepper, Beets, Berries, Fatty Fish, Pomegranates, Garlic, Walnuts, Grapes, Turmeric, Spinach, Citrus Fruits.
Fresh herbs for your health. Fresh herbs contain large amounts of vitamins A, C and K and many herb plants also contain polyphenols that have both antioxidant and anti-inflammatory properties. If your present soil-bound herbs do not yield enough production, you may want to check out a hydroponics indoor growing system that grows herbs totally in water. A brand that I bought for my daughter, which grows large herb plants, is called the CRZDEAL Hydroponics System Indoor Growing System. There are many brands out there and certainly worth looking into if you are an herb lover. 06/20/22
Want an alternative to soy sauce? If you are watching your sodium (due to a heart issue) and/or should not have soy (due to a thyroid condition), a great alternative is coconut aminos. It is a healthier alternative and contains no soy and only 90 mg of sodium vs. 260 mg per teaspoon. 06/20/22
How Much Sodium Allowed on a Low-Salt Diet? It is recommended by the American Heart Association that people on a low-salt diet should consume no more than 1500 mg of sodium per day (that is approximately 500 mg per meal). When shopping for foods, check the nutrition labels and try to select those foods that have approximately 140 mg per serving. Don't worry about having too little salt since a body can function properly even on less than 500 mg of sodium per day, which amounts to less than 1/4 teaspoon of salt. 06/20/22