Table of Contents
1. Avocado
2. Eggs
3. Yogurt
4. Oatmeal
5. Give
Jakarta, goldensamoyed Indonesia
—
Anxiety may be unavoidable, but eating certain foods in the morning can help reduce it
anxiety
.
Apart from getting enough sleep, there are several food recommendations that can be used as a menu
breakfast
to reduce anxiety and stress.
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, several studies show that intake of certain nutrients such as zinc, magnesium, B vitamins and omega 3 fatty acids has a positive effect on anxiety symptoms.
What you do in the morning also determines a person’s mood throughout the day, including what they eat for breakfast.
Here are several breakfast menu options that you can try to reduce anxiety and stress.
1. Avocado
Nutritionist Maya Feller said avocado is a fruit that contains many important nutrients, such as healthy fats, fiber, as well as micronutrients such as vitamin B6 and magnesium.
The nutritional content in avocados helps create neurotransmitters such as serotonin which stabilize the atmosphere and help regulate the body’s stress response.
Avocado slices can be eaten directly or made into juice for a healthy and filling breakfast.If you’re not in a hurry, you can make avocado with eggs or toasted whole wheat toast.
2. Eggs
Eggs contain minerals such as choline and zinc which can reduce anxiety.Zinc deficiency can trigger behaviors such as depression and anxiety.
2 eggs contain around 12 grams of protein which can help stabilize blood sugar levels.This prevents blood sugar spikes and avoids feelings of anxiety.
Eggs can be boiled, scrambled, or fried as breakfast.
3. Yogurt
Researchers in a 2015 study found a link between consumption of fermented probiotic foods, such as yogurt, and reduced social anxiety.
“There is a connection between the gut and the brain that continues to be researched. Eating foods that increase good bacteria is believed to support gut and brain health,” says Feller.
Most serotonin receptors are located in the gut lining.Serotonin deficiency can lead to anxiety, depression, or other mental health conditions, highlighting the importance of the gut-brain connection.
For breakfast, you can choose Greek yogurt which contains more fat and protein than regular yogurt.
4. Oatmeal
The next breakfast menu that you can try to reduce anxiety and stress is oatmeal.The reason is, oats are a complex carbohydrate that can make you full and help keep your blood sugar curve stable.
Oatmeal can be made hot or cold, according to taste.If making overnight oats, you can add chia seeds, cinnamon, and your choice of plant-based milk.For warm oatmeal, you can add almond butter, banana, cocoa nibs, and a sprinkle of cardamom.
5. Give
Berries, such as blueberries, raspberries and strawberries can be used as a complement to breakfast.Berries are rich in vitamin C, an antioxidant that can help reduce anxiety levels and improve mood.
You can process the berries into smoothies, juice, or make jam.Berry smoothies are rich in fiber and protein which can help keep blood sugar stable and have anti-inflammatory properties.
These are several breakfast menus to reduce anxiety and stress that you can choose.Good luck!
(juh)
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