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Newsletter 12

Following on last week’s newsletter.

Anxiety is a fear or worry about something happening in the future, that is perceived to be stressful, dangerous, or unfamiliar. It’s a natural response to stress, therefore the current Sars Covid 19 situation does meet that criteria for many of us.

Occasional anxiety is completely normal. We all experience jitters, nerves, or fear from time to time before important events, a job interview, or public speaking. However, experiencing intense, excessive, or persistent anxiety, fear, or worry can interfere with the quality of your life and health. 

Persistent and intense feelings of anxiety can be hard to control and may hinder your daily activities, job, school work, relationships, and social life. Some people even experience panic attacks characterized by sudden feelings of anxiety or fear that may last for several minutes or longer. 

If you’ve been experiencing anxiety for six months or longer that is interfering with your life, you may have an anxiety disorder, such as generalized anxiety, social anxiety disorder, phobias, or another form of anxiety. However, even if you only experience occasional or mild anxiety, it is beneficial to look into the root causes of the issue and reduce anxiety triggers.

Consider the things that may trigger an anxious response from yourself, such things as conflicts in relationships, social events, painful memories, public events, public performances, financial troubles, painful memories, and personal trauma may come to mind. 

These are defiantly important factors that may trigger anxiety and it is important that assistance is found that will help you to identify the tools to address and help clear these triggers. However, you may be surprised to know that your nutrition and overall health may also trigger anxiety, such things as poor blood sugar balance and problematic gut function are just two things that can undermine your mental balance and lead to you being more anxious.

If you have anxiety, it is incredibly important to look at your diet. Inflammatory foods may increase inflammation, pain, and the risk of health issues. They may also trigger anxiety, so start by making sure you limit/ avoid the following foods.

Sugar and Processed Foods

Refined sugar is incredibly inflammatory. When you eat too much sugar, your body simply cannot process it quickly enough. As a result, it releases pro-inflammatory messengers called cytokines that may lead to physical and mental health issues. 

Processed foods are not only high in sugar, but are usually high in other anxiety-triggering substances such as processed vegetable oils, artificial flavourings, gluten and additives. Consequently, sugar and processed foods may both trigger anxiety.

Gluten and Grains

Gluten is a protein found in a variety of grains. Gluten is particularly problematic for those with Celiac disease or gluten allergies. However, a large number of the population is sensitive to gluten and may experience inflammation, pain, and health issues from it. Gluten may also trigger anxiety. For some, even gluten-free grains are difficult to digest and trigger anxiety.

Artificial Flavourings 

Artificial ingredients are designed to enhance flavour, texture, or colour, or to extend shelf life. Aspartame and MSG are two particularly dangerous artificial flavourings that may trigger anxiety. However, you need to be careful with all artificial ingredients and other additives or preservatives, including monosodium glutamate, artificial colouring, high fructose corn syrup, guar gum, sodium benzoate, trans fats, and any artificial flavouring. They all may lead to inflammation, increase the risk of disease, and trigger anxiety.

Processed Vegetable Oils

Processed vegetable oils, such as corn oil, canola oil, soybean oil, safflower oil, cottonseed oil, and peanut oil are high in omega-6 fatty acids. This means that they are also inflammatory and contribute to pain and health issues. Processed vegetable oils may trigger anxiety as well.

Conventional Meat Products 

As you are aware I believe that eating meat is important for your health. However, the kind of meat you eat absolutely matters. Animals raised for conventional meat products are not treated by the highest of standards. They are treated with hormones and antibiotics and fed with grain instead of grass. As a result, conventional meat products are inflammatory and may trigger anxiety.

Too Much Caffeine

Caffeine may trigger anxiety. Coffee and other caffeinated drinks, such as sodas and energy drinks may cause jittery effects and stimulate a flight or fight response similar to anxiety. Sodas and energy drinks are also full of sugar and artificial ingredients that can further trigger anxiety.

So if you have been experiencing more anxiety during the current situation and have let your dietary choices slip. Please consider this and be conscious of your food choices and how that can be affecting your mental balance.

Here are some healthier options for tasty treat foods:

Banana Pancakes

  • 2 ripe bananas
  • 2 eggs
  • 1 teaspoon vanilla extract
  • ½ cup quick-cook oats (70 g)
  • 1 teaspoon cinnamon
  • ½ tsp ginger *optional

Instructions

Mix all ingredients in a bowl.

Use a ¼ measuring cup to get the batter onto the warmed pan (greased with avocado oil) and brown each side.

This will make about 8 pancakes – use a ½ cup to get larger pancakes.

  • Popsicles
  • Frozen fruit
  • Ripe bananas
  • Spinach (or kale, broccoli, cucumber, etc)
  • Coconut yogurt or almond milk
  • Honey, maple syrup or stevia
  • 1 tsp liposomal vitamin C

Instructions

Blend all ingredients in a blender and pour into popsicle moulds (silicone moulds work best).

Variations include skipping the frozen fruit in the blend and focussing on yogurt with fruit chunks in it as the base of your popsicle.

Energy Boost Smoothie

  • 1 cup Fresh or Frozen Strawberries
  • 1/2 cup Fresh or Frozen Spinach
  • 1/2 cup Fresh or Frozen Beets
  • 1 Avocado (pitted & peeled)
  • 3/4cup Water/Juice/Almond Milk (whichever is your preference)
  • 2 pumps Liposomal Methyl B complex

Instructions

All you need to do is put everything in the blender and pulse until its smooth – then enjoy!

Wishing you a fun filled week, and hope you enjoy the recipes

Emma