We all know that mindfulness tools like meditation and Tai Chi help us relax and reduce stress. But are there other tools that can help? YES!
Lately I’m seeing many more people struggling to cope with stress. There’s just so much anger, worry, sadness, and fear showing up right now. It arrives at my door regularly. People wanting relief from neck and shoulder pain, hip or back pain, headaches, low energy, brain fog, and gut issues. Chronic stress can cause a lot of pain and discomfort in the body in addition to depression and anxiety.I want to help you feel better and have some tools to lower your stress, so the next few newsletters and videos will focus on just that.
Today let’s talk about a “psychobiotic diet.”
A psychobiotic diet is rich in prebiotic and fermented foods like yogurt, kefir, kombucha, miso, kimchi, and sauerkraut. A recent randomized controlled trial found that this way of eating was linked to lower perceived stress and beneficial shifts in the gut microbiome.
“Food is medicine” is something that I have said for years, along with many other clinicians. A healthy diet matters even more during stressful times when we want to protect our body from the effects of stress.
Some foods make stress worse. Others can help reduce those harmful stress hormones. Unfortunately, when we feel anxious, we reach for sugary treats or simple carbs. Those are the worst choices, not only when we’re stressed but pretty much any time. They cause inflammation, which leads to joint pain, brain fog, diabetes, gut issues and more.
Instead of grabbing a pastry as you pass the bakery, STOP and make a conscious decision to try something else like:
- Carrot sticks with hummus or tzatziki
- A sliced apple paired with small bites of Manchego cheese
- A bowl of raspberries or blueberries, plain or with a spoonful of goat yogurt
- A handful of pistachios or walnuts
These foods not only taste great, but they fill you up without added sugar, and give you more energy.
A Mediterranean diet has been shown to support the health of our joints, gut, skin, brain, and muscles. You may think it’s all vegetarian, or that red meat is not included. Not true. Red meat is absolutely allowed, just not every day. Seafood and poultry are included, as are eggs. It’s not simply fruit and veggies. With a few good recipes, you can enjoy foods that you like while losing weight and reducing inflammation!
Even sheep and goat cheeses, like Manchego, are part of a Mediterranean diet. In most local markets, cheeses are organized by style, so a goat or sheep cheddar may be with the cow cheddar. Check labels or ask at the counter. Most local markets carry several options now due to their popularity. Many people try Manchego at my house, tell me they love it, and say it’s one of their favorites, then look surprised when I tell them it’s a sheep cheese.
Whole grains that fit the Mediterranean style include:
- Barley
- Quinoa
- Farro
What about pasta? (I can hear you asking) You’ve seen plenty of Mediterranean people eating it, yet it’s not a whole grain. The key is portion size and the company it keeps. Pasta is served in smaller amounts and loaded with vegetables and legumes in the Mediterranean. When you fill your plate with plenty of veggies, a small portion of chicken, fish, or meat, and a small portion of pasta, you’ll feel full quicker and eat healthier.
think you can see that there’s a learning curve at first, and a bit of experimenting, but it’s well worth the effort. A few simple changes can lower stress, support your gut microbiome, reduce joint pain and help you Age With Grace and Strength.
Meanwhile, try this relaxation technique and give me a thumbs up if you like it!
Best of Health,
Kathi
P.S. Want a little help getting started? Drop me an email and let’s talk about who a personalized coaching program can get you where you want to be!
