These 5 Breakfast Menus Are Effective in Reducing Anxiety

Jakarta –

Eating the right foods in the morning can improve your mood. Try consuming this breakfast menu as an anxiety reliever.

The relationship between anxiety and actual food consumption is not well understood. More robust research is needed to understand this more comprehensively.

However, a number of studies have shown that certain nutrients and eating habits can have a positive effect on anxiety.

For example, intake of vitamin B6 is effective in making your mood more stable. Then there are probiotics which are good for the gut where the gut is closely related to hormones related to mood.

According to the Huffington Post, try consuming these 5 foods in the morning to relieve anxiety:

1. Avocado

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Avocados contain fiber and omega-3 fatty acids which function for brain health. Apart from that, avocados also contain micronutrients such as vitamin B6 which can stabilize mood and magnesium which helps regulate the body’s stress response.

“Avocados are so versatile and rich in everything,” says dietitian Maya Feller.

2. Eggs

Eat whole eggs in the morning. The yolk contains minerals such as choline and zinc which have been linked to lower levels of anxiety.

Conversely, zinc deficiency has been shown to trigger anxiety.

Apart from that, the protein content in eggs also helps stabilize blood sugar. Spikes in blood sugar are known to release the hormones adrenaline and cortisol which can worsen anxiety.

3. Yogurt

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Research in 2015 found a link between probiotic foods such as yogurt and reducing social anxiety.

“Eat foods that support the growth of good bacteria [seperti yogurt] “It’s thought to support gut and brain health,” Feller said.

One reason is that most of the serotonin is located in the intestinal lining. Low serotonin levels can trigger anxiety and other mental problems.

However, don’t forget to choose yogurt without added flavors and sugar. You can combine yogurt with refreshing pieces of fruit.

4. Oatmeal

Complex carbohydrates, such as wheat, are digested more slowly than simple carbohydrates such as rice and white bread. Complex carbohydrates help maintain more stable blood sugar.

With stable blood sugar, the body is protected from releasing the hormones adrenaline and cortisol which can trigger stress.

5. Berries

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Various berries are rich in vitamin C, an antioxidant compound that can help reduce anxiety levels and improve mood.

You can make a berry smoothie in the morning as a breakfast menu.

“Berries are anti-inflammatory. You can add unsweetened yoghurt or kefir [saat membuat smoothie] to gain the additional benefits that fermented foods provide for the microbiome and mood,” Feller said.

These are some foods in the morning that can reduce anxiety. Consume the foods above to maintain your mood throughout the day.

This article was published on CNN Indonesia with the title “Consume these 5 foods in the morning to reduce anxiety”

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