How 5 categories of food help relieve stress and anxiety

Stress and anxiety is a constant in the lives of many Hongkongers. Day-by-day, new coping mechanisms trend throughout social media. From doing regular exercise to meditation, people recommend all sorts of solutions to dealing with stress.

One of the lesser known tactics to relieve stress, however, is food. Nutritionist Tsang Sheung-wai recommends a few types of foods that can help relieve stress, improve mood, and even protect brain health.

Tsang stated on his Facebook page that frequent anxiety or irritability due to work pressure can affect both physical and mental health. He recommends five categories of foods that can help relieve stress and stabilize mood if consumed appropriately.

Foods that Help with Mental Health

1. Foods Rich in Omega-3

These foods, including deep-sea fish like salmon, mackerel, cod, as well as seeds like flaxseeds and chia seeds, help reduce anxiety triggered by stress. According to Harvard Health, omega-3 fatty acids have a number of biological effects on the body and can directly affect the brain. When lacking this fat, the brain can be more vulnerable to mental health disorders. 

2. Foods Rich in Magnesium

Magnesium rich foods include leafy greens like spinach and kale, as well as nuts and seeds which are also good fatty acid providers. This chemical element is a key mineral for regulating nerve transmission and muscle relaxations, effectively easing tension and anxiety.

3. Foods Containing Vitamin B

Specifically vitamins B6 and B12 are crucial for stabilizing the nervous system and boosting energy levels. Vitamin B12 in particular promotes brain health. For example, individuals can consume whole grains such as brown rice and oats, as well as proteins like eggs that are rich in vitamin B12.

4. Fruits Rich in Antioxidants

These foods include blueberries and other berries which also contain a healthy dose of vitamin C. Oranges and citrus fruits in general also effectively lower stress hormones and help maintain mood stability. Antioxidants can protect cells from stress and free radical damage, thus reducing feelings of anxiety. 

5. Foods Containing Tryptophan

Tryptophan is an amino acid that helps the body synthesize serotonin. Serotonin regulates mood, promotes sleep quality, and helps relieve stress. Examples of food rich in tryptophan are bananas, which work really well as mood stabilizers, and milk, which boosts serotonin levels if drank warm in the evening.

How to Determine if You Have an Anxiety Disorder?

According to information from the Hospital Authority, anxiety is an innate, normal emotional response that everyone experiences. We feel anxious when facing tests or exams, meeting new people, giving group presentations, encountering feared insects or animals, or when our safety is threatened, such as in near-drowning or fire situations.

To determine if you might have an anxiety disorder, observe if the following situations apply – if you are in a constant state of worry, even after the crisis has passed, and the feeling of anxiety persists and severely impacts your daily life, studies, or social activities, you may be suffering from an anxiety disorder. It is recommended to seek professional help.