Natural Anxiety Relief

Summer may not automatically conjure up notions of stress and anxiety, but sometimes the lack of structure or "busy-ness" can cause jitters. Figuring out what to do with the kids without the daily schedule of school, sports, and other activities, can be challenging. Summer may also be the time when "relaxing" habits of drinking or lounging around have some people taking a less-than-stellar approach to their eating and exercise habits--"letting yourself go" can be a powerful stress-inducer. In addition to imposing some loose daily regimens to reduce stress, certain foods can help promote a sense of calm and help combat anxiety. Stress can wreak havoc on the body's immune system--it can exhaust natural defenses and activate stress hormones which may deplete nutrient and energy reserves. B vitamins such as niacin, riboflavin, thiamin, pantothenic acid, biotin, Vitamin B6, folic acid, and vitamin B12 can help the nervous and immune systems counteract fatigue brought on by stress. Folic acid is an important member of the B vitamin family and is required along with the others when the body is coping with stress. Research suggests that folic acid may help depression, which is often associated with stress. Great sources include beets, spinach, broccoli, beans, and oranges. Biotin assists the body in metabolizing protein, fats, and carbohydrates from food. It is important during times of stress because it plays a special role in helping the body to use glucose and promotes overall equilibrium along with the other B vitamins. Cauliflower, eggs, peanuts, and cheese are great sources. As a member of the B vitamin family, niacin is required along with the other B vitamins when the body is coping with stress. Niacin helps the body to release energy from carbohydrates, and it helps maintain proper nervous system function. Niacin-rich foods include brown rice, pomegranates, tuna, lamb, chicken, wheat, turkey, and chicken. Riboflavin converts other B vitamins to useful forms so that they can fuction. In addition, riboflavin helps bolster the immune system which is often compromised during times of stress. Consuming duck, pork, clams, milk, yogurt, and mushrooms can provide the body with riboflavin. Thiamin is an important member of the B vitamin family and is required along with the others when the body is coping with stress. Thiamin is beneficial during the body's battle against stress because it is essential for converting carbohydrates in foods into energy, while also promoting healthy nerves. Leading Food Sources of thiamin (vitamin B1) include asparagus, tuna, barley, Brazil nuts, salmon, pork wheat pasta, oats, mussels, and sunflower seeds. Vitamin B12 helps the body to cope with stress because it works in concert with other B vitamins. B12 assists the body in converting food to energy, while also supporting the nervous system. Leading Food Sources of vitamin B12: Beef, Oysters, Trout, Crab, Clams, Tuna, Yogurt, Lamb Vitamin B6 helps the body to manufacture brain chemicals (neurotransmitters) essential for the body to cope with stress, such as serotonin. Vitamin B6 may also help boost the immune system during times of stress. Leading Food Sources of vitamin B6: Sweet potatoes, Avocados, Sunflower seeds, Tuna, Chick-peas, Salmon, Pork, fresh, Potatoes, Turkey, Chicken, Bok choy, Rice, brown, Barley, Mangoes, Bananas As an immune-boosting Antioxidant, vitamin C supports the immune system during stress. In addition, some research suggests that vitamin C may lessen symptoms and shorten the duration of colds, which may be brought on by stress. Great sources of vitamin C include red cabbage, strawberries, tangerines, red bell peppers, kiwi, and oranges. Calcium is needed for normal communication among nerve cells and for muscle contraction, all vital during the body's battle against stress. Some research indicates that dietary calcium may help lower blood pressure, which can be raised during times of stress. Leading Food Sources of calcium: Broccoli, Amaranth, Bok choy, Milk, Kale, Cheese, Tofu, Soybeans, Salmon, Yogurt Complex carbohydrates are an excellent energy source for the body during times of stress. Research indicates that complex carbohydrates may soothe the stress response by replenishing levels of the brain chemical Serotonin. Leading Food Sources of complex carbohydrates: Broccoli, Potatoes, brown rice, blackberries, and whole wheat pasta. Magnesium is beneficial during stress because it helps muscles to relax. Leading Food Sources of magnesium: Spinach, Sunflower seeds, Chocolate, Pumpkin seeds, Oysters, Brazil nuts, Quinoa, Avocados, Buckwheat, Amaranth, Almonds, Barley Zinc is useful in the management of stress because it help support the immune system. Leading Food Sources of zinc: Barley, Turkey, Wheat, Lamb, Crab, Oysters, Beef, Chicken Consuming foods high in tryptophan and tyrosine are worthwhile because they help bolster the nervous system.