Combat stress with a balanced dietCombat stress with a balanced diet(HEALTH +)

You can cope with stress, depression and anxiety by avoiding certain foods and eating a balanced diet. Our expert tells you how





We live in times where pill popping has become a solution to all our physical and mental health problems. Instead of subjecting your body to chemicals and medical drugs, why not control your moods through natural foods?

Eating right and avoiding certain foods too can help you cope with stress, depression and anxiety.



Registered dietician Sukhada Bhatte says, "Patients often come to me and say 'When I'm bored, I eat', 'When I'm happy, I eat', or 'When I'm sad, I eat'. This essentially tells us that what we eat can have a crucial effect on how we feel and vice versa." So you may consider substituting tranquilisers with natural foods. Bhatte tells you about the right foods to eat:



Condition stress: Food to eat




Because of stress, the brain is susceptible to oxidative damage which can lead to diminished brain function. Get enough antioxidants to protect not only the brain but other organs such as kidneys, heart and liver from oxidative damage. Eat enough antioxidant-rich foods to delay the cognitive and functional decline of the brain. Consume three to five servings of fresh fruits (any) daily.


They are a rich source of antioxidants such as Vitamin C, carotenoids and fibre. Antioxidants act as scavengers of cellular oxidation products thus reducing the damage to your body.



Avoid drinking excess coffee, tea or caffeine drinks. Excess caffeine increases stress levels. Intake of tea or coffee post sunset may lead to compromised sleep and increase stress levels the next day. Switch to green tea as it is rich in antioxidants and flavanoids. One cup can make you feel better instantly.


Condition depression: Food to eat




Take two servings of fatty fish a week, one-two tbsps of flax seeds, or about seven walnuts a day as they are rich in Omega 3 fatty acids. The acids affect the neurotransmitter pathways in the brain.



If you suffer from depression, eat nuts, oilseeds, whole grains and low fat dairy products as they are rich sources of selenium, which help mild to moderate depression.Poor adrenal functions, excessively low cholesterol levels and a lack of salt are often overlooked as a possible cause for depression and tiredness.



To improve the adrenal functions, eat foods high in vitamin B3 like bean sprouts, lentils, chicken and egg, or foods rich in Vitamin C and A like broccoli, banana, carrots and melons.

A natural antidepressant is phenylethylalanine - an amino acid found in apples, almonds, carrots.



Condition Attention Deficit Hyper Disorder (ADHD): Food to eat




Walnuts and brahmi (Centella Asiatica) - sources of Gamma amino butyric acid. A pilot study done recently on school children in Mumbai has suggested that 300 mg of Centella Asiatica reduces hyperactivity, inattention and overall symptoms of ADHD.



Condition anxiety and hyperactivity: Food to eat





More than concentrating on food, people suffering from anxiety and hyperactivity must avoid sugar, sugary drinks and refined carbs as high intake of sugar or refined carbs is linked to anxiety or hyperactivity. Poor diet has an effect on concentration levels. Chocolate is 'the good mood food' when one feels low or stressed.



Studies have, in fact, shown that dark chocolate is rich in flavanoids and have an uplifting effect. However, it is also high in fat and sugar and one must not eat it as a recommended remedy.