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7 Foods Habits You Don’t Know Are Increasing Anxiety

7 Foods Habits You Don’t Know Are Increasing Anxiety

If you suffer from anxiety, the last thing you want is to eat any food that will aggravate the situation. If you are crazy busy and a bit exhausted, here is a fast guide to make sure that you are avoiding several foods which can increase anxiety and make things a lot worse. By doing that, you will be on the fast track to a calmer and more relaxed existence. Here are 7 food habits to avoid—or at least eat in moderation.

1. Don’t fall into the coffee trap

Coffee is great for a short-term energy boost. However, it also has an effect on the brain whereby it suppresses serotonin, which is a key hormone in keeping you feeling relaxed and calm. As it is a stimulant, you might find that a coffee in the afternoon or evening is going to keep you awake. It is also a diuretic, meaning more trips to the bathroom. Drinking less coffee helps you to save time and stay positive.

2. Avoid the sugar rollercoaster

Sugar is everywhere and the body needs the glucose as fuel. What is the problem, then, you may ask? The spikes in the blood sugar causes the stress hormone cortisol to become the leading actor. This means anxiety can surface far too quickly. We get lots of sugar from milk and fruit. Americans are overdoing it by adding about 20 teaspoons of added sugar a day. The USDA recommendation is half that amount!

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3. Beware alcohol’s downside

It would be too good to be true if alcohol could lift your mood and keep anxiety locked up. The bad news is that the good mood, loss of inhibitions, and newfound confidence are all part of a passing phase. In the long term, alcohol tends to block off the serotonin in the brain that helps to regulate your mood and prevent you from getting caught up in anxious thoughts.

“If you’re feeling anxious, don’t drink to calm down because it will aggravate anxiety symptoms. Booze can also disrupt your sleep.” — Desiree Nielsen, dietitian and author of Un-junk Your Diet

4. Don’t fry your brain

All those fried and highly processed foods, plus dairy and sweet desserts, just increase depression and anxiety. This was the result of one study which found that people addicted to this sort of diet had a 58% higher chance of depression. All the chemicals in these foods are giving your blood sugar levels a really rough ride. Ease off and eat some whole foods such as fish, nuts, fruits, and vegetables for a change.

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5. Forget the refined grains

A lot of refined breads and other white foods contain preservatives, sugar, and unhealthy fats. In addition, all the natural vitamins and minerals have been stripped out of the flour in the processing and baking. It is incredible to think that not much has changed in 100 years—in 1911, this poor quality bread was the staple diet of 40% of people in the UK! Today, it accounts for 50% of the American diet. Not much progress here!

The fact is that these refined breads and cookies are mostly sugars and starches which will send your blood sugar levels on another rollercoaster. When you are plunging down into the depths of that ride, do not be surprised to find you are cranky and even more anxious than before.

6. Remember that salt will pile on the pressure

When you suffer from anxiety, you want to reduce all that pressure. When you have a nice, salty snack, you are doing the exact opposite. The surplus salt is increasing your blood pressure levels and your heart has to work even harder. This releases even more adrenaline and tension skyrockets.

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7. Don’t skip breakfast (or any other meals!)

Time is of the essence, but if you are skipping breakfast or other meals, then you are asking for trouble on the anxiety front. Skipping meals during the day can cause your blood sugar levels to plunge, bringing on anxiety and irritability.

Another problem is consuming too many carbs and too little protein at breakfast time. You normally need about 25 grams of protein at breakfast to prevent those blood sugar levels from going crazy. Just add in an egg, Greek yogurt, or some cheese to prevent another awful day.

Researchers are now focusing on the possible link between stomach disorders and mood. It may all come down to making sure that we eat the right kinds of food. This will produce the best bacterial environment in our gut, which will in turn benefit our mood.

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Some food you should eat to prevent anxiety include spinach, oatmeal, salmon, dark chocolate, asparagus, avocado, oranges, almonds, and whole grains. Eat your way to a calmer and happier you.

More by this author

Robert Locke

Author of Ziger the Tiger Stories, a health enthusiast specializing in relationships, life improvement and mental health.

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Last Updated on January 17, 2019

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

Why Is It Hard to Live A Peaceful And Happy Life?

Our Habitat Has Become Too Technological

The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

Too Many People Don’t Want to Unplug

Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

Listen carefully:

We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

8 Mindfulness Exercises to Start Practicing

There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

Are you ready for it? Let’s go!

1. Pray Daily

You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

Pray. You won’t regret it.[5]

2. Pay Attention to Your Inner Thoughts

A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

This article can guide you to beat negative thoughts:

How to Stop Automatic Negative Thoughts When You’re Overwhelmed

3. Smile Often

Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

The moment that you smile unconsciously, you then know that you are truly happy.

4. Organize Your Working Desk

A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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5. Celebrate Your Friend’s Victories

I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

6. Listen to Your Spouse/Partner

God put someone in your life for a reason. You might as well listen to him or her.

I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

7. Give Yourself a Break from Technology

You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

How do you do that? This is my formula:

First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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If you score more than 35, you need to take action immediately.

Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

8. Go Exercise

Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

12 Benefits of Regular Exercise You Should Know

The Bottom Line

It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

It is possible to live a happy and peaceful life. It only depends on you.

Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

More Resources About Mindfulness

Featured photo credit: Lesly Juarez via unsplash.com

Reference

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