DEAR FRIENDS,
If you are feeling a bit anxious right now, know that you are not alone. I could go on and on with reasons why we would be stressed or anxious right now, but I won’t. We hear enough about these “reasons” all day long - which is definitely not helping our anxiety! Just know that your feelings are perfectly normal given this environment.
The good news is that there are some things we can do to help reduce these anxious feelings and stress in our lives. Besides taking a break from the news for a day or two (which really does help!), we can try the following.
Exercise. Many scientific studies have shown a reduction in symptoms of anxiety and stress with increased physical activity. All forms of exercise have been found to be effective in improving mood, especially aerobic-type exercise. Exercise can increase our neurotransmitters that improve our mood, as well as increase endorphins in our bodies. Find an activity that you like - a walk outdoors or on a treadmill, cycling, yoga, or an online exercise class. Anywhere from 15 - 45 minutes of exercise has been shown to provide positive effects.
Reduce caffeine intake. You might love your morning cup or two of coffee, but if you are feeling anxious or stressed, it might not be helping. Long-term use of caffeine has been linked to anxiety and depression. You may want to reduce your caffeine by making coffee with ½ caffeinated and ½ decaf; or start with one cup of caffeinated coffee, then switch to decaf or herbal teas the rest of the day.
Reduce alcohol intake. Surveys show alcohol sales have increased substantially during the pandemic. While a cocktail or glass of wine may help us relax at the end of a day, too much alcohol can be detrimental to our health. Long-term use of alcohol has been shown to decrease serotonin in our bodies. We need serotonin to regulate our mood, feelings of well-being, and happiness. If you feel you might be drinking too much or too often, try cutting back a few days a week and see how you feel. There are some delicious non-alcoholic alternatives available to try. Some of my favorites are Sunwink, Ghia, and kombucha - fermented tea.
Eat plenty of healthy fats. Omega 3 fatty acids are important for a healthy diet. These healthy fats are found in fatty fish (salmon, sardines, mackerel, tuna, and herring), flaxseed, chia seed, walnuts, and enriched foods such as certain brands of eggs. Studies show that an increase in omega 3 foods can be beneficial to relieve symptoms of anxiety.
Eat the rainbow. This advice is a key to optimum health. By eating a variety of colorful plant foods we reap the benefits of many important vitamins and minerals, as well as phytonutrients and antioxidants. Here is an article that describes the nutritional benefits of each color of fruit or vegetable.
The recipe this week:
Seared Salmon with Avocado Sauce
This main dish is simple to make, and brimming with healthy fats. Enjoy this with sauteed greens or roasted vegetables, and a side of quinoa or brown rice, for a nutritious and delicious meal!
Be inspired,