You might need to make a lifestyle change if you want to manage stress and anxiety effectively. And brain foods can be one of those factors in your lifestyle which can help you do that. Food can be either your biggest allies — or enemies. It can make your stress levels go up or down, so when you feel frazzled, it’s essential to pay attention to what you’re consuming. Studies show that stress can increase your need for certain nutrients, such as vitamin C, vitamin B, selenium, and magnesium. And you can get this balance of nutrients from BRAIN FOODS.
The quantity and the quality of nutrients you consume can impact the body’s neural circuits that control emotion, motivation, and mood. Fighting stress with food is an easy way out. But unhealthy eating habits will cause stress levels to skyrocket and possibly increase the risk of health issues in the future. According to an analysis in the Journal of Nutrition and Food Sciences, a well-balanced and healthy diet is potentially essential for good health.
The microorganisms( gut microbiota ) in the intestine comprise excellent and harmful bacteria, essential to the relationship between what you consume and how you react. Microbiome or gut health affects your mood, emotions, and psychological health. Since they interact with the brain, the balance of good and bad bacteria in the gut microbiome is essential. But the composition of bacteria is unique in each person’s gut.
Certain foods can fix the imbalance of good and bad bacteria within our gut. Changing how you eat will lead to a shift in your levels of stress. These adjustments will trigger a rebalancing, which will have a positive outcome. So, next time your stress levels start to skyrocket, fill your plate with these scientifically validated brain foods that will make you feel less frazzled.
B – berries that give you fiber and antioxidants.
R – a rainbow of colors from fruits and veggies.
A – Antioxidants help to get rid of harmful compounds created in the body.
I – Includes, which means the inclusion of lean proteins.
N – nuts, a rich source of healthy fats.
F – fiber-rich and fermented foods that nourish the good gut bacteria.
O – oils: healthy oils have antioxidant and anti-inflammatory properties like olive oil.
O – Omega-3 fatty acid rich foods- such as fatty fish, for anti-inflammatory effect.
D – dairy, which adds healthy bacteria to your gut.
S – Spices help in boosting your immunity.
Foods that you need to avoid are also just as important to know. You must stray away from processed foods and those with artificial sugar. Below are specific foods for the betterment of your mind and body :
- The foods like Beans, legumes, fruit and vegetables, kefir, miso, and kimchi feed the healthy bacteria in the gut are rich in fiber.
- Vitamins B9 and B12 found in Legumes, leafy green vegetables, fish, and shellfish help protect brain cells.
- Prebiotics: Foods like Beans and legumes, oats, bananas, berries, garlic, onions, asparagus, artichokes, leeks feed the good bacteria within the gut.
- Probiotics: Live bacteria and yeast that replenish the gut with good bacteria. Examples are Yogurt with active cultures (be sure to skip the fruit-sweetened versions); fermented foods, such as sauerkraut, kimchi, and kombucha.
Brain Foods Conclusion
Although food can not replace the medication for mental health, it can significantly improve your daily life and attitude. Adjust your diet with foods that are not only yummy but safe to boost your lifestyle. Eat nutritious food and improve the quality of your life. You can also do so by downloading the JoyScore app and following easy to make healthy recipes. Come, let’s live a mindful life with JoyScore.