"Instead of thinking of food as 'stress eating' or 'guilty pleasures,' we can think of using food to shape the lens in how we experience stress," said psychiatrist Dr. Drew Ramsey, an assistant clinical professor at Columbia University Vagelos College of Physicians and Surgeons and author of the upcoming book"Eat to Beat Depression and Anxiety."
Omega-3 fats might help to reduce the symptoms of clinical anxiety, concluded a recent review and meta-analysis of 19 clinical trials involving over 2,200 participants from 11 countries. Vitamin B deficiencies can increase the risk of developing stress-related symptoms such as irritability, lethargy and depression.
Carbs like soybeans and peas also deliver a small dose of protein, which can help to balance blood glucose levels. This benefit is important, since fluctuations in blood glucose can cause irritability and worsen stress levels. How does it all work? Our gut bacteria produce about 95% of our body's serotonin supply, which can positively affect how we feel, according to Porrazza. On the flip side, stress can increase inflammation and gut dysbiosis, which is basically an imbalance of the gut microbiota, and this can negatively influence mood.Ramsey fights stress with a kefir-rich banana smoothie.
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