As we are all aware, returning back to normal life after a busy, hectic, possibly relaxing, but generally over-indulgent and demanding holiday season, can be enough to inspire one to crawl right back into bed again! The holidays, as wonderful and exciting as they are, can reek havoc on all areas of our life (and our body) even though we are given many ?tips and tricks? on how to avoid the pitfalls of the exciting season.
Regardless of whether or not you are in dental hygiene training, training to become a dental assistant or any other vocation or discipline, it is important to recognize the power of over-stimulation and the harsh impact a busy life can have on our bodies. Stress, anxiety and a general feeling of malaise can quickly turn a positive outlook on a new year into a daunting task. Although there are many a quick fixes? out there on the market, the most important commonality between all human beings is that we all require food to live. According to Leslie Beck, a registered dietician at MEDISYS clinic in Toronto, listed below are foods that get an for anxiety reduction! Read on for a happier and healthier 2016!
1.Swiss Chard: A leafy green loaded with magnesium, a mineral that helps the body respond to stress. One cup of Swiss chard delivers 150mg of magnesium and one third a day’s requirement of vitamin C, a nutrient that helps reduce the physical and psychological effects of stress. Use in omelettes and stir into pastas and sauces near the end of cooking.Other great magnesium rich foods : almonds, cashews, spinach, kale, black and kidney beans and yogurt
2.Brown Rice: This high-carbohydrate, whole grain food helps deliver tryptophan to your brain, an amino acid that’s used to synthesize a feel-good brain chemical called serotonin. Serotonin plays an important role in mood, anxiety and happiness. Important to know too is that brown rice has a low glycemic index (GI) value and doesn’t cause a sharp rise in blood sugar and insulin. On the other hand, foods with a high GI (refined grains and sugar), can cause premature low glucose and hunger. Blood sugar crashes and hunger can then cause anxiety symptoms.Other low GI foods: steel-cut oats, sweet potato, barley, bran cereals, whole-grain pumpernickel bread, quinoa and legumes
3.Bananas: An exceptional source of B6 (supply 1/3 of a day’s worth!), bananas synthesize serotonin! They also have a low GI index so they don’t spike your blood sugar and insulin.Other great sources of B6: turkey, wild salmon, baked potato, avocado, spinach and fortified cereal
4.Kefir:Wonder food! A study of 710 College students (June 2015, Psychiatry Research) found that eating more fermented foods such as kefir, was linked to fewer symptoms of social anxiety (characterized by intense nervousness and self-consciousness that arises from a fear of being closely watched and judged by others).Kefir, rich in probiotic bacteria, helps promote a healthy balance of gut bacteria, which evidence strongly suggests contributes to normal mood.Other fermented foods that deliver probiotics: kimchi, unpasteurized sauerkraut,natto
5.Green Tea: Preliminary research has shown that taking a green tea extract for seven days reduced stress and increased calmness in healthy individuals and the longer you steep your green tea, the more antioxidants you’ll get! Green tea contains L-theanine, an amino acid shown to reduce anxiety by increasing brain levels of dopamine and GABA, neurotransmitters involved in mood and relaxation.
There you go! Power-up for 2016 students of Dental Hygiene and Dental Assisting, with these great food choices that will not only make you feel great but your body and mind will thank you!