How Your Diet Can Help Reduce Anxiety and Stress Naturally


Nowadays, stress and anxiety have become more and more common. Although there are many asanas, workouts, and medications to manage the same, experts believe that a balanced diet can also help in multiple ways. “Being stressed or anxious is the body’s way of telling you to slow down, take time and reduce pressure. If left unchecked, this pressure builds up to the brain and interferes with the body’s daily responses and concentration levels,” said nutritionist Ishti Saluja.

According to her, in chronic cases, it is normal for a person to be unable to perform even basic tasks such as taking a shower, preparing a meal, doing office work or studying, or carrying on a healthy conversation. with the others. “It massively disrupts their professional and personal lives,” she added.

Explain that although there are endless reasons why a person might be stress, the expert told that in cases where the reason is known (e.g. death of a loved one, divorce, health issues), solutions are easier, as is treatment. . “However, when the reasons are unknown (some of us worry for no reason and it continues to grow), it is important to keep the body relaxed and eat healthy meals until you can understand what is happening. causing that extra pressure. At those times, consuming a Balanced diet that includes healthy fats, fiber, protein and carbs becomes extremely essential,” she shared.

healthy fats

Be sure to add healthy fats to your diet. (Photo: Freepik)

Talking about the role of fats, she said, “All hormones are made from protein and fat. So when the body is starved of fat, it often leads to hormonal imbalances and quite often a feeling of anxiety. Make sure you eat enough fats such as ghee, avocado, cheese, nuts and salmon. Rotate your cooking oils every few months so you get all the benefits – olive oil, sesame oil, coconut oil.

fiber and water

Fiber and water are important for flushing out any excess hormones that continue to circulate in the body. “When you have an unhealthy gut and digestive issues, hormones are the last thing the body wants to deal with. The increase in fiber and water will help flush out those excess hormones,” she said. Good sources of fiber are chia seeds soaked overnight, soaked flax seeds, spinach, celery, broccoli, oats, whole grains and berries.


“When the brain is stressed, the body is also affected. The muscles tense up and you feel tired and sluggish. Adequate protein intake helps maintain your current level of muscle mass, which helps keep the body physically strong during that your brain can focus on managing stress. Protein sources: eggs, protein powder, paneer, soy granules, sunflower seeds, pumpkin seeds, dals and chickpeas.


Carbohydrates give us energy. “Therefore, part of your balanced meal should contain carbs to replenish used energy,” she says. Good sources of carbohydrates are unprocessed or minimally processed whole grains, vegetables, fruits, oats, and white rice.

“Whereas food plays a huge role in managing many health issues, an overall positive lifestyle is more important. Regular exercise and enough sleep are other aspects of an appropriate lifestyle to manage stress and anxiety,” Ishti suggested.

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