Three of the most common "everyday" health issues impacting people today are anxiety/stress, constipation and pain.
I wanted to give you a snapshot of some of the top foods as medicine for these three conditions:
ANXIETY / STRESS
Low potassium, magnesium and omega-3 fatty acids are associated with increased levels of the stress hormone cortisol. Focusing on eating foods that provide high amounts of these nutrients can help reduce anxiety and stress.
Chia seeds, hemp seeds and flaxseeds are high in all three of these nutrients. If you eat fish, wild salmon is very high in omega-3’s, potassium and magnesium. It’s a great source of vitamin D which helps alleviate anxiety.
Swiss chard, spinach, edamame, cannellini beans, acorn squash, avocados, bananas and almonds are foods high in both potassium and magnesium. Walnuts, sea vegetables, sardines are high in omega-3s. Other highly beneficial foods for anxiety and stress include chamomile, pumpkin seeds, dark chocolate, green tea, and blueberries.
CONSTIPATION
As you may already know fibre is typically one of the keys to help relieve constipation. Drinking enough water and getting sufficient exercise, such as a brisk 15-minute walk after eating, can be extremely helpful too.
Prunes are justifiably famous for helping constipation, due to their high fibre. They also contain compounds that have other gastrointestinal benefits.
Chia seeds are very high in fibre. Plus they can form a gel in the gut which can help soften stools and make them easier to be released from the body. Best to soak them overnight.
Flaxseeds are high in fibre and have a strong laxative effective, llikely due to their oils, which have lubricating properties.
Apples are a great source of fibre and contain a specific fibre called pectin. Pectin can help pull water into the colon, soften stool, and increase the speed of stool transit.
Kiwis (skin and all) have a good amount of fibre and contain an enzyme that may help alleviate abdominal discomfort, pain, indigestion and reflux.
Other high fibre foods include legumes such as chickpeas, kidney beans, and peas. Nuts such as almonds and hazelnuts, whole grains such as oats and millet and others including raspberries, carrots and broccoli.
PAIN
Eating foods that have strong anti-inflammatory properties can be very helpful with pain throughout the body. Some of nature's most potent anti-inflammatory foods are those that provide antioxidants called anthocyanins.
These anthocyanins tend to be high in black, purple and dark red foods such as blueberries, blackberries, black or red grapes, cherries, and red cabbage.
Foods high in other antioxidants that are potent anti-inflammatories include green tea, peppers, dark chocolate, tomatoes, ginger, cinnamon, and turmeric.
Physical pain, including headaches is also often due to dehydration in the body. In addition to drinking plenty of still water, eating foods that help keep you hydrated is also vital for pain.
Cucumbers, celery, and radishes are some top hydration foods (red-purple radishes can also do "double duty" with their anthocyanin content!)
Finally, watermelon gets high marks for hydration and contains an amino acid that may be especially helpful for muscle soreness.
If you are looking for advice or recommendations on the information above please drop us a message or email here.
GutSense
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