What I Keep in My Kitchen to Stay Calm This Week
In our modern world, we are all 'amped up' more than ever—and the holidays bring an even greater flurry of pressures. This time of year can hold much joy, but it also comes with expectations, to-do lists, and a range of emotions, which is why it's critical to take care of your mental and emotional health right now.
As a Nutritional Psychiatrist, I use calming foods to relieve symptoms of chronic stress and anxiety, strategically addressing gut health and inflammation, and immune system support. Below are the tips and seasonal foods to help reduce angst, stress, and worry this holiday season. I swear by these in my own life and know they will offer you and your family more nutrition and ease this time of year.
Foods to Calm Your Mind
There is a powerful connection between our gut and our brain. The health of one directly influences the health of the other. Science also shows that the microbiome—our unique collection of gut microbes—can be a significant contributor to anxiety if not properly balanced. So, it is essential to eat foods that care for your gut, which, in turn, care for your brain and your mental and emotional health.
Eat the Rainbow
One of my Pillars of Nutritional Psychiatry, and a focus in my book Calm Your Mind with Food, is to 'Eat the Rainbow'! When we consume an abundance of colorful plant foods like fruits, vegetables, and legumes, we are delivering our brains a variety of vitamins, minerals, and antioxidants for healthy functioning, and abundant fiber to our guts. Additionally, foods rich in Vitamin C and other powerful antioxidants help fight free radicals that may contribute to anxiety.
A few of my favorite vitamin-rich, color foods—which I call my “CALM” foods—to reach for this time of year include:
- Kiwis, citrus fruit, and red bell pepper: These are all loaded with vitamin C—and are in season right now.
- Chickpeas: A rich source of choline, a nutrient that plays a critical role in neurotransmitter function for cognitive health, chickpeas are always a staple I keep on hand.
- Dark chocolate (80 percent cacao or higher): Cacao is loaded with flavonols, which help increase blood flow to the brain, as well as magnesium and valeric acid, two nutrients shown to calm the central nervous system and therefore reduce stress.
- Blueberries: One of my favorites! Blueberries are one of the healthiest fruits for brain health because they are rich in anthocyanins—the antioxidants that give them their beautiful blue hue! Anthocyanins are among the most potent antioxidants in foods and help reduce damage from free radicals, which can lead to inflammation and stress.
- Ashwagandha: Another plant-derived component of a calming diet, ashwagandha is an adaptogenic flower that has been used for centuries in Ayurvedic medicine to relieve stress and anxiety naturally. It can be consumed as tea or taken as a supplement.
More Tips for Reducing Holiday Stress and Anxiety
Just as the above foods can play a helpful role in feeding your brain and gut beneficial calming nutrients, these simple tips can also help to reduce stress:
Stay Hydrated
Did you know that dehydration can actually make you anxious? That's right! When you're in the throes of holiday madness, be sure to sip on water. Staying adequately hydrated is a pivotal practice for remaining calm, cool, and collected. But remember: Not all beverages are made equal. Drink at least eight cups of clean filtered water every day. I love to flavor mine with lemon, cucumber, mint leaves, or other sliced fresh fruits.
In the morning, I love to drink an energizing, antioxidant-rich turmeric latte. Turmeric with a pinch of black pepper helps reduce inflammation and gives me a stress-free start to the day. And in the afternoon, I sip green tea, as the l-theanine helps to increase focus and promote ease.
Eat More Spices
Cooking with spices is an excellent way to add flavor and a bevy of calming health benefits. Spices are rich in micronutrients and have various medicinal properties, so find your favorites and have fun experimenting with different ways to add them to your food! A few of my favorites include:
- Turmeric: The antioxidant curcumin, found in turmeric, is a potent antioxidant that can relieve anxiety and ward off neurodegeneration. When you combine turmeric with a pinch of black pepper, it boosts the effects of curcumin by 2000 percent!
- Cayenne: This can help boost energy levels and clear brain fog.
- Cinnamon: This spice helps blood sugar balance, plus it's a great anti-inflammatory.
- Ginger root: A delicious addition to sauces and soups, ginger root supports gut health and reduces neuroinflammation.
Remember to keep these “CALM” foods stocked and at the ready. When you lean into these foods, you will be sure to start feeling more energized, focused, and calm—this holiday season and beyond.
Dr. Uma Naidoo is a Harvard trained psychiatrist, professional chef, and nutritional biologist, MasterClass instructor, and author of Calm your Mind with Food and This is Your Brain on Food. Learn more here and watch her here.
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