Did you know the foods you eat affect your mood? Relieve anxiety with these foods.

Millions of people around the world suffer from anxiety and maybe you’re one of them. Small things stress you out. Panic attacks happen occasionally. Or you just feel tense and on edge all the time. While medications and therapy are known to help relieve anxiety, you may want to try modifying your diet before seeing your doctor.

Foods and drinks can have a powerful effect on your mood. Some calm you and others stimulate you. Someone struggling with anxiety will want to avoid food that stimulate and focus on those that calm. Here are foods to eat and foods to avoid in your quest for peace of mind.

Pick Probiotics

Scientists have only begun to learn the connection between your mind and your gut. What they do know is that a healthy balance of good bacteria in your digestive system is necessary for the production of neurotransmitters and hormones responsible for regulating your mood. Maintain or restore healthy bacteria in your gut by eating foods that contain probiotics. Examples include yogurt, kefir, sauerkraut, and pickles.

Curb Caffeine

You may drink a cup or two of coffee each morning to help you wake up, but you should know that caffeine is a stimulant that can worsen symptoms of anxiety. Foods and drinks high in caffeine will increase your heart rate, body temperature, and blood pressure. You’re also more likely to feel nervous, jittery, and have trouble sleeping when consuming a lot of caffeine. People who deal with panic disorder are at a greater risk for panic attacks when they have caffeine, so skipping it altogether may be helpful.

Indulge in Omega-3 Fatty Acids

They’re not only good for your heart, but they’re also good for your brain. Omega-3 fatty acids, such as those found in salmon, walnuts, chia seeds, and flaxseed, are able to reduce symptoms of anxiety. So snack on nuts in between meals and fix some fatty fish for dinner tonight.

Avoid Empty Carbs

Cookies, candy, and white bread may taste good going down, but sugar and refined carbs can actually exacerbate your anxiety. These foods cause a spike in your blood sugar followed by a sudden drop. When you feel dragged out from a sugar coma you’re less able to cope with stress. Sugars and refined carbs are also known to increase inflammation in the body, which may contribute to mental health conditions.

And don’t think you’re safer by eating artificial sweeteners. Those that contain phenylalanine or aspartame may trigger or worsen anxiety.

Go with Magnesium

Studies show that anxious people are often deficient of magnesium. Eating a diet rich in magnesium is good for mental health. Take a quality magnesium supplement or eat more eggs, legumes, greens, nuts, avocado, and seeds to get relief from your anxiety.

Skip Processed Meats

Highly processed meats such as hot dogs, sausage, and deli meat are filled with preservatives, nitrates, and sodium. Not only do they increase your risk of certain cancers, but these meats may also contribute to mental health conditions like anxiety. So while processed meats may be savory and easy to prepare, they’re better left out of your kitchen.

Aim for Antioxidants

You know fruits and vegetables are good for your body, but did you know they’re also good for your mental health? Foods high in antioxidants work to protect the mind and body from damage and inflammation caused by free radicals. Bright-colored fruits and vegetables are your best source of antioxidants but seeds and nuts are also great options.

© 2009-2010 Keuilian Inc. 
Powered by FitPro Magazine™. Terms of Service | Legal Disclaimer
The content and information on this site is not intended to diagnose, cure, treat or prevent disease.
Please consult your physician prior to starting any exercise or diet program.

.

How often do you find yourself with the midmorning munchies? Even on the days you sit down to eat breakfast your stomach starts to growl way before lunchtime. And it’s not just that you feel hungry, but you feel zapped of energy as well. Vending machine snacks and break room donuts are hard to resist when lunch is a long way off.

You know breakfast is the most important meal of the day, but did you know what you eat for breakfast makes a big difference in your energy level, lasting satiety, and overall health? The two things you want to include in each meal and snack are fiber and protein. Protein is particularly important, as eating more protein at breakfast has been shown to reduce your calorie intake the rest of the day. That’s because foods high in protein take longer to digest so you feel full longer. They also slow the rate your body digests carbs, keeping your blood sugar at a more even level.

Aim to eat 25 to 30 grams of protein at breakfast. If you have trouble knowing what you should eat, keep reading to get a few options.

Protein Option 1: Eggs

Besides meat, eggs may be one of the first foods that come to mind when you think of protein. With six grams of protein in each egg, they’re an easy and super nutritious way to increase dietary protein. Keep hard-boiled eggs in the fridge to eat on the go or take a few minutes to scramble some eggs. Make an omelet and include foods like black beans and cheese to really pile on the protein.

Protein Option 2: Greek Yogurt

Besides being high in protein, Greek yogurt also supplies probiotics and calcium. With roughly 15 grams of protein and 170 milligrams of calcium, Greek yogurt is hard to beat. And you don’t have to eat it straight. Make your morning special with a parfait. Layer Greek yogurt, berries, walnuts, and high-protein granola for a pretty breakfast that’s both filling and nutritious.

Protein Option 3: Cottage Cheese

Including cottage cheese with breakfast is an easy way to eat more protein. One cup of cottage cheese contains nearly 30 grams of protein. Top it with fresh fruit or chopped nuts for added nutrition. Look for cottage cheese that’s reduced fat and low in sodium.

Protein Option 4: Smoothie

When made with the right ingredients, a breakfast smoothie can be a simple way to get your protein, fiber, and calcium. A healthy smoothie includes foods like Greek yogurt, low-fat milk, frozen berries, bananas, peanut butter, protein powder, or kefir. Don’t have time to whip up a smoothie? Keep pre-made protein shakes on hand to eat on the run.

Protein Option 5: Cereal

Cold cereals and oatmeal can be a healthy way to get more protein. Just remember that many cold cereals and instant oatmeals are filled with added sugars, colors, and artificial flavors. Skip those and look for cereals that contain at least five grams of protein, five grams of fiber, and fewer than 10 grams of sugar per serving. Pour on some reduced fat milk and sprinkle on nuts for an even bigger protein boost.

Protein Option 6: Toast

The right kind of bread with the right kind of topping can be a healthy way to get your morning dose of protein. Always choose bread made with 100 percent whole grains. Stick a piece or two in the toaster and top with peanut butter, poached egg, or hummus.

© 2009-2010 Keuilian Inc. 
Powered by FitPro Magazine™. Terms of Service | Legal Disclaimer
The content and information on this site is not intended to diagnose, cure, treat or prevent disease.
Please consult your physician prior to starting any exercise or diet program.

Tips for finding a physician you can trust.

Maybe you moved to a new town, had a bad experience with your current doctor, or need the expertise of a specialist. Whatever the reason, you’re in the market for a new doctor and don’t know where to find one. You realize there are dozens or even hundreds to choose from, so how do you find the right fit? You want a doctor who listens without seeming in a rush, someone who genuinely cares about your situation, and a physician you can trust to manage your healthcare.

As you begin your search, here are a few ways to narrow down your options.

Consider Insurance

The first step in finding a doctor is to check your insurance plan. You need a physician that’s “in-network,” meaning one that accepts your insurance.

Otherwise you’ll be charged higher fees or required to pay for the entire office visit out of pocket. Call your insurance provider or find a doctor directory on your insurance website to figure out what physicians are in your network. Because practices often add or drop insurance plans, it’s a smart idea to double-check with the office regarding your insurance before making an appointment.

Get Referrals

One of the best ways to find a doctor you can trust is to ask friends for recommendations. Check with your co-workers, neighbors, or even your social media friends for referrals. Find out what they like or don’t like about their physicians. And don’t be afraid to ask specific questions, as most people are willing to share their experience. Their advice will help you decide whether you want to pursue a particular doctor or not.

If you’re moving to a new town or need a specialist, ask your primary care physician for a recommendation.

Take Logistics into Account

Are you looking for a doctor who’s convenient to your home or office or are you okay traveling an extra distance to find the right one? You may also want to consider the doctor’s office hours. Do you need a practice that offers weekend or evening appointments? If language is a factor for you, make sure the doctor is able to communicate in a language you understand.

In some instances, time may be a deciding factor for you. Is the doctor able to see you in a reasonable amount of time or will you have to wait weeks or months to get an appointment? What is the average wait time in the waiting room? Waiting 15 to 30 minutes is understandable, but can you afford to wait an hour?

You may also have a strong preference regarding which hospital you want to receive treatment. In this case you should check to see which hospital your doctor is affiliated with.

Or maybe technology is a deciding factor for you. Some doctors provide a patient portal that allows you access to your health information and lab results and let’s you set appointments, order prescription refills, or ask questions. If this is important, make sure such options are available before signing up with a new physician.

Check Credentials

To help ensure quality care, look for a doctor who is board certified. This certification shows that a physician graduated from a reputable medical school, completed residency training, is licensed by the state, passed exams, and pursues continuing education.

See for Yourself

The relationship you have with your primary care physician, pediatrician, or (in some cases) a specialist may last for years. A face-to-face meeting or phone conversation may help you find someone you are compatible with. You want a doctor whose personality you like, you feel comfortable with, and you can trust. Use this initial interview to ask questions about the physician’s medical philosophy and methods of treatment. Then make the decision you feel is best for you.

© 2009-2010 Keuilian Inc. 
Powered by FitPro Magazine™. Terms of Service | Legal Disclaimer
The content and information on this site is not intended to diagnose, cure, treat or prevent disease.
Please consult your physician prior to starting any exercise or diet program.