• Maria Pfund, Nutritional Consultant

Tips for Calming Effect through Nutrition

Staying calm and relaxed can be challenging, especially if one suffers from stress and anxiety. Coping requires lifestyle changes, including eating habits. Some ways to feel calmer through dietary habits are:

  • Include protein in your breakfast- protein helps you feel full for a longer time. Some foods to try: chia seeds, peanut butter, oatmeal, greek yogurt, cottage cheese, etc.

  • Eat complex carbohydrates- an easy way to start doing this is changing bread and pasta products to whole-grain choices rich in fiber.

  • Drink a lot of water- once you are thirsty your body is already mildly dehydrated, so don’t wait to be thirsty to drink some water. Usually, eight glasses of water is enough.

  • Limit or avoid caffeine- drinks rich in caffeine may make you feel nervous, and sleep less than what your body needs.

  • Do your best to eat healthy and balanced meals- sound nutrition helps mentally and physically. Increase your vegetable and fruit consumption, while not overeating from other foods. A multivitamin supplement may help cover nutrients lacking in the diet.

Take-Home Message

The eating habits have an impact in mood and mental well-being. Dietary tips for being calmer and avoid anxiety include: choosing healthful protein sources for breakfast, eating more foods rich in fiber, drinking more water, consuming less caffeinated drinks, making a habit to eat healthful and balanced meals.


Hall-Flavin, D. K. (2014, March 6). Coping with anxiety: Can diet make a difference?. Retrieved from http://www.mayoclinic.org/diseases-conditions/generalized-anxiety-disorder/expert-answers/coping-with-anxiety/faq-20057987

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