5 Simple Nutrition Strategies to Reduce Stress and Anxiety at Work

    In today’s fast-paced work environment, balancing deadlines, meetings, and personal responsibilities can lead to heightened levels of stress and anxiety. Managing this stress isn’t just about finding work-life balance; it’s also about understanding how nutrition can play a vital role in regulating your mood and keeping anxiety at bay. Here’s a look at five simple nutrition strategies to help you stay calm, focused, and in control during your workday.

Understand the Impact of Caffeine and Sugar on Anxiety

    We all love a cup of coffee to jumpstart the day or a sweet treat to power through an afternoon slump. However, caffeine and sugar can contribute to feelings of anxiety. Caffeine stimulates the nervous system, which can cause jitters, increased heart rate, and heighten stress levels if consumed in excess. Likewise, sugar spikes can lead to a rapid rise in blood sugar levels, followed by a crash, which leaves you feeling irritable and anxious.

What to consume instead:

• Opt for herbal teas like chamomile or green tea, which have calming effects and lower caffeine content.
• Choose whole foods like fruits or nuts for sustained energy without the sugar crash.

Meal Prepping for Healthy Snacking

    One of the easiest ways to reduce stress at work is by ensuring you have nutritious snacks on hand. When hunger strikes, it’s tempting to grab whatever is available—often highly processed snacks that offer little nutritional value. Preparing healthy snacks in advance will give you access to nutrient-dense options that help stabilize your mood and energy.

Healthy snack ideas:

• A handful of almonds, walnuts, or pumpkin seeds
• Sliced vegetables 
• Greek yogurt with a sprinkle of chia seeds
• Fresh fruit like apples or berries

    These snacks are rich in healthy fats, fiber, and protein, which help keep you full longer and prevent mood swings caused by hunger.

Hydration and Mindful Eating

    Dehydration can increase feelings of stress and anxiety, making it essential to stay hydrated throughout the day. When you’re busy, it’s easy to forget to drink water, but dehydration can impair cognitive function and make it more difficult to concentrate.

Tip:  

• Keep a water bottle at your desk and aim to drink at least eight glasses of water daily.  
• Incorporate hydrating foods into your meals, like cucumbers, watermelon, and leafy greens.

    In addition to staying hydrated, practicing mindful eating is a great way to reduce stress. This involves paying attention to your body’s hunger and fullness cues and eating without distractions. Take a break from work, slow down, and enjoy your meals. This can help prevent overeating and reduce stress levels.

Support Gut Health to Regulate Mood

    Your gut plays a crucial role in regulating your mood due to its connection with the brain. In fact, about 90% of serotonin, a neurotransmitter that influences mood, is produced in the gut. Maintaining a healthy gut through proper nutrition can help regulate stress and anxiety.

Foods that support gut health:

• Probiotics: Found in fermented foods like yogurt, kefir, sauerkraut, and kimchi
• Prebiotics: Foods like garlic, onions, bananas, and oats that feed the beneficial bacteria in your gut

    A healthy gut promotes better digestion, reduces inflammation, and supports the production of mood-enhancing neurotransmitters.

Eat Regular Meals to Avoid “Hanger” and Stay Focused

    Skipping meals or waiting too long between them can lead to “hanger”—the irritability and stress caused by low blood sugar levels. When your blood sugar drops, your body enters a state of stress, making it difficult to stay focused and calm at work.

Why regular meals matter:  

    Eating at consistent intervals helps maintain stable blood sugar levels, keeping you mentally sharp and emotionally balanced throughout the day. Make sure to include a balance of complex carbohydrates, proteins, and healthy fats in each meal to sustain your energy levels.

Quick & Healthy Recipes to Reduce Stress at Work

 Masala Chaas (Spiced Buttermilk) 

    Combine chilled buttermilk with roasted cumin powder, black salt, asafoetida, and chopped coriander in a glass. Refrigerate and enjoy as a refreshing, stress-relieving drink packed with probiotics to support digestion and calm the mind.

Moong Dal Chilla (Savory Lentil Pancake)  

    Blend soaked moong dal with water to make a smooth batter. Add turmeric, cumin seeds, salt, and grated vegetables like carrots or spinach. Pour the batter onto a hot pan, spread it into a thin pancake, and cook on both sides. Serve hot with green chutney for a protein-packed, energy-boosting snack.

Sprout Salad with Lemon Dressing 

    Mix together sprouted moong, chopped cucumber, tomato, and onion in a bowl. Drizzle with fresh lemon juice and season with salt and pepper. Enjoy a crunchy, nutrient-rich salad that supports gut health and reduces stress.

Poha (Flattened Rice) with Peanuts

    Rinse poha and drain the water. Sauté mustard seeds, curry leaves, and onions in oil, then add turmeric and poha. Stir in roasted peanuts and cook for a few minutes. Garnish with coriander and serve with a squeeze of lemon for a light, quick, and filling meal to keep you energized at work.

Ragi (Finger Millet) Ladoo

    Roast ragi flour in ghee until fragrant. Add grated jaggery, desiccated coconut, cardamom powder, and chopped nuts. Mix well and shape into small ladoos. Store in an airtight container for a sweet, magnesium-rich snack that helps reduce anxiety and provides a quick energy boost.

Prioritize Nutrition to Reduce Stress at Work

`By incorporating these simple nutrition strategies into your routine, you can significantly reduce stress and anxiety, making it easier to stay focused and productive at work. Remember, taking care of your mental well-being goes hand in hand with nourishing your body—so make time for regular meals, stay hydrated, and choose foods that support a calm and balanced mind.

 Beat the Blues: Nutrients That Help Prevent Depression and Anxiety

    Welcome to Sara Nutrition! Mental health is just as important as physical health, and the foods we eat can significantly impact our emotional well-being. In this blog, we’ll explore key nutrients that can help prevent depression and anxiety, providing you with dietary tips to support a healthier mind.

Understanding Depression and Anxiety

    Depression and anxiety are common mental health disorders affecting millions of people worldwide. They can stem from various factors, including genetics, environment, and lifestyle. While professional help is essential, diet plays a crucial role in managing and preventing these conditions.

Key Nutrients to Combat Depression and Anxiety

Omega-3 Fatty Acids

Benefits:

Brain Health: Omega-3s are essential for brain function and development.

Mood Regulation: They help produce neurotransmitters like serotonin, which regulates mood.

Sources: Fatty fish (salmon, mackerel, sardines), Flaxseeds and chia seeds, Walnuts

B Vitamins

Benefits:

Energy Production: B vitamins help convert food into energy.

Nervous System Support: They play a crucial role in maintaining a healthy nervous system.

Sources: Whole grains, Leafy greens (spinach, kale), Eggs and dairy products, Legumes (beans, lentils)

Magnesium

Benefits:

Stress Reduction: Magnesium helps relax muscles and reduce stress.

Neurotransmitter Production: It’s involved in producing serotonin and melatonin, which regulate mood and sleep.

Sources: Nuts and seeds (almonds, pumpkin seeds), Dark chocolate, Avocados, Whole grains

                             

Vitamin D

Benefits:

Mood Improvement: Vitamin D receptors are found in the brain, and deficiency has been linked to depression.

Inflammation Reduction: It helps reduce inflammation, which is associated with depression.

Sources: Sunlight exposure, Fatty fish (salmon, tuna), Fortified dairy products, Egg yolks

Antioxidants

Benefits:

Oxidative Stress Reduction: Antioxidants protect the brain from oxidative stress, which can lead to depression and anxiety.

Brain Protection: They help maintain healthy brain cells.

Sources: Berries, Dark chocolate, Nuts and seeds

Amino Acids

Benefits:

Neurotransmitter Production: Amino acids are the building blocks of neurotransmitters that regulate mood.

Cognitive Function: They support overall brain function.

Sources: Lean meats (chicken, turkey), Fish, Eggs and Dairy products

    By paying attention to your diet and incorporating foods rich in these essential nutrients, you can support your mental health and help prevent depression and anxiety. Remember, a balanced diet combined with a healthy lifestyle and professional care is key to maintaining overall well-being.

    Stay tuned to Sara Nutrition for more tips and insights on how to nourish your body and mind. Don’t forget to subscribe to our blog and follow us on social media for daily updates and inspiration!

WORLD MENTAL HEALTH DAY

OCTOBER 10, 2022

 

    World Mental Health Day is celebrated on 10th October every year. The objective of world Mental Health Day is to raise Awareness of Mental Health issues around the world and to mobilize efforts in support of Mental Health. World Mental Health Day is celebrated on different theme every year. This year theme is " Make Mental Health and Well- being for all a global priority"

     After the covid-19 pandemic an estimated 8 people in one  globally where living with a mental disorder, at the same time the services and skills for mental health remind short supply and fall for what is needed especially in low and middle-income countries. The covid-19 created a Global crisis for mental health short and long term  and undermining the mental health of millions of people. The rise in both anxiety and depressive disorder are more than 25% during the first year of pandemic. The mental health services have been severely disrupted and the treatment gap for mental health condition has widened.

     we must strengthen the mental Healthcare so that the full spectrum of Mental Health needs and needs to  match  community-based  network of accessible ,affordable and Quality Services and supports. 

    Depression is one of the leading causes of disability. Suicide is the fourth leading cause of death among 25 -49 year old people. With severe mental health condition people die prematurely as much as two decade early due to preventable Physical condition.

     people with mental health condition of experience severe Human Rights violations, discrimination and stigma. The  mental health condition can be effectively treated at a relatively low cost at the gap between people needing care and those with access to care remains substantial.

  Ways to keep positive mental health 

 1.Social connection-  especially face to face - Human is a social animal. when the people is having social connection will help to beat the stress and  the mood improves when the time spent with loved ones which keeps the brain healthy.

2. Stay Active: Staying active is good for the brain as it is for the body. Regular exercise or activity can have a major impact on mental and emotional health. staying active will help to relieve stress ,improve memory and helps to sleep better.

3. Talk to someone:  If you have some concerns, stress by sharing this with someone who cares is one of the most effective ways to come out of the stress.

4. Listen to your senses : Respond to the sensory inputs differently. so experiment to find what works best for you. It can be listening to songs or playing with a stress ball.

5. Take up relaxation practice : Yoga, mindfulness, meditation and deep breathing can help to reduce overall levels of stress.

6. Make a leisure: Always being too busy  makes people feel stress. Leisure time is a necessity for emotional and mental health. Take some time to relax, contemplate and pay attention to the positive things. 

7. Eat Brain healthy diet -  Food supports mood include fatty fish rich in Omega 3 fatty acid, nuts and seeds. pulses and legumes, green leafy vegetables and fresh fruits and vegetables. 

8. Sleep Better: Sleep matters more than anything. sleep is body and mind best way to rest. To sleep better take a break from the stimulation of screen like -TV, phones, tablets and computers in the hours before bedtime.  Consider reading or listening to music instead.

9. Find purpose and meaning :This is different for everyone but  finding purpose of the day is a big factor to good mental health. The ways to find purpose and meanings are spend time of work that is useful, invest in relationship and spend quality time with the people who matters you lot. volunteer which can help to enrich the life and make a care for other which can be as rewarding and meaningful as it is challenging. Think of one good deed or  gesture to do each day.

10. Get help if you need it:  Most of the people will not get help or  ask for help when they feel stressed, which  leads to depression and other mental disorders. so when there is a time to get help ask for help, if you need support ask from your loved ones. Talk to your loved one or a friend who can understand you better and give solution for your problem.

Food for Mental Health 

    To get to maintain a better mental health 

• Eat more of plant-based foods include more fresh fruits and vegetables 
• Berries like strawberry, Blueberry gooseberry, and  raspberry .
• Include green leafy vegetables 
• Include Omega 3 fatty acid rich fish like salmon, tuna, sardine and herring.
• Coffee - the caffeine found in coffee helps to increase alertness and helps to improve mood which boosts the production of dopamine and sharpen the concentration.
• Turmeric  contains antioxidants and anti-inflammatory properties which improves memory and eases the brain pressure and  helps the new brain cells to grow.
• Nuts and Seeds which are rich in Iron, zinc and copper helps to reduce depression and reduces the brain damage which leads to positive mental health.
• Dark chocolate 70% or greater cocoa content which is rich in flavonoids increases the brain health.
• All the vitamin C rich foods like orange, sweet lime,  bell peppers, Guava, kiwi, tomatoes and strawberries protects against the major depressive disorder. 
• Eggs are  good source of several nutrients to brain health including Vitamin B6 and B12 folate and Choline.

FOODS TO AVOID FOR BETTER MENTAL HEALTH

• Sugary beverages
• Processed foods
• Refined carbohydrated
• High fat Diary products
• Candies
• Pastries
• Fried foods
• Packed foods
• Alcohol

 பதட்டத்தை தணிப்பது எப்படி?

     பதட்டம் என்பது மனஉளைச்சலுக்கு நம் உடம்பின் எதிர் வினையாகும். பயம், கவலை, என கலந்த உணர்வுகளின் வெளிப்பாடாக இருக்கும். 

பதட்டத்தின் அறிகுறிகள் 

• இதய துடிப்பு அதிகரித்தல் 
• மூச்சு வாங்குதல் 
• அமைதியின்மை 
• கவனக்குறைபாடு 

     மேற்குறிப்பிட்ட அறிகுறிகள் எல்லாம்  பொதுவான அறிகுறிகள் ஆகும். ஒவ்வொரு மனிதருக்கும் அறிகுறிகள்  வேறுபடலாம்.  வயிற்றில் பட்டாம்பூச்சி பறக்கும் உணர்வு, பீதியடைதல், தூக்கத்தில் கெட்ட கனவு, மற்றும் வலி நிறைந்த எண்ணங்களும் ஏற்படும்.

பதட்டத்தை தணிக்கும் வழிகள் 

1. தினமும் உடற்பயிற்சி செய்தல், குறைந்தது 45 நிமிடங்கள் உடற்பயிற்சி செய்ய வேண்டும். உடற்பயிற்சி செய்தல் உடல்நலனுக்கு மட்டும் அல்லாமல் மன நலத்திற்கும் நன்மை பயக்கும்.

2. ஆல்கஹால் அருந்துவதை தவிர்த்தல் 

3. புகை பிடிப்பதை நிறுத்துதல் 

4. இரவில் நன்றாக உறங்குதல் 

5. த்யானம் செய்தல்

 
6. சரிவிகித உணவை உட்கொள்ளுதல் 

7. பதட்டத்தில் இருக்கும் பொழுது ஆழ்ந்த சுவாசத்தை முயற்சிக்க வேண்டும்.

8. சாமோமில் டீயை அருந்துவது பதட்டத்தை தணிக்கும்.