This archive report was first published on 14 July 2020.
Five Ways to Eat Yourself Calm ¶
Life can be a rollercoaster of anxiety and irritability, but what you eat and when can have a massive impact on your state of mind.
According to nutritionist Jane Clarke, eating the right foods can help soothe anxiety and improve your mood. Here are her top tips for feeling calmer through your diet.
1. Start with a Balanced Breakfast
Jane recommends starting your day with a protein-rich breakfast, such as poached eggs, full-fat Greek yogurt with fruit, or a bowl of porridge with nuts and seeds.
"Eating soon after we wake can help to balance our blood sugar and hormone levels to give us vitality and mental focus for the day," she explains.
2. Eat the Right Carbs
Complex carbohydrates, such as sweet potatoes, porridge oats, and wholegrains, are processed by the body more slowly than refined counterparts like white bread and pasta.
"Eating these means you won’t get a classic high followed by a crash that makes you feel sluggish and irritable," Jane says.
3. Feel-Good Foods
Increasing the amount of tryptophan-rich foods in your diet can help alleviate low mood or anxiety.
"Tryptophan is used by the brain to produce the happy hormone serotonin," Jane explains. "It is found in chicken, turkey, eggs, salmon, tuna, beans, lentils, dark green leafy vegetables, nuts, and seeds."
4. Cut Back on Caffeine
Drinking caffeine after lunch can make you feel twitchy and anxious, and it can also disrupt your sleep patterns.
"If you’re sensitive to caffeine, switch to a fruit or herbal infusion after 4pm to keep on an even keel," Jane advises.
5. Stay Hydrated
Dehydration can make you feel short-tempered and irritable, so it’s essential to drink plenty of water throughout the day.
"You should aim to drink 2.5 litres a day, and more if it’s very hot or you are exercising," Jane recommends.
