Low Stress/Anxiety Dietary Guidelines:
Most of the following guidelines are adapted from the Anxiety and Phobia Workbook by Edmund Bourne. They are intended to be suggestive rather than prescriptive. Although all of the guidelines below are important, they are listed in order of their direct relevance to anxiety reduction:
1. Eliminate as far as possible the stimulants and stress-inducing substances: caffeine, nicotine, other stimulants, salt and preservatives. (It may be most important to reduce caffeine and nicotine).
2. Eliminate or reduce to a minimum your consumption of refined white sugar, brown sugar, sucrose, dextrose and other sweeteners such as corn syrup, corn sweeteners and high fructose. Begin with not adding additional sugar to the food or beverage you are consuming. Then, mindfully check food labels for any added sugar. Some less processed alternatives to white sugar include: raw sugar, honey, agave nectar and stevia. They contain some nutrients and are sweeter than sugar, so you can use much less. However, please note that the body does not differentiate between sugars, so best to eliminate all.
Avoid artificial sweeteners such as: sucralose, aka Splenda; saccharin, aka, Sweet ‘N Low; aspartame, aka Equal & NutraSweet; and, acesulfmane K, aka acesulfmane potassium, Sunnet, Ace-K. Also, limit consumption of sugar alcohols, aka sorbitol, xylitol, mannitol. These artificial sweeteners have been associated with headache, depression, nausea, mental confusion, body rashes and some are possible carcinogenic substances.
Replace desserts, sugary beverages and sweet snacks with fresh fruit and naturally sugar-free beverages. Exercise moderate alcohol consumption, since your body converts alcohol to sugar.
Avoid low-fat and so-called ‘diet’ snacks. These pre-packaged products are often packed full of chemicals, refined sugar, salt and preservatives to give them flavor.
3. Reduce or eliminate refined and processed foods from your diet as much as possible. Replace with whole and fresh foods (preferably organic and/or locally grown).
If you can only afford to add a few organic fruits and vegetables to your shopping cart, focus on the ones you eat the most. Here’s a link to a handy list compiled by the Environmental Working Group which ranks foods based on how much pesticide residue they have.
Visit: www.ewg.org/foodnews/summary.php
4. Eliminate or reduce to a minimum any food that is established as an allergen.
5. Increase your intake of dietary fibre by eating foods such as whole grains, bran & raw vegetables. (Be careful to also increase your intake of water when adding more fibre to your diet. Also, remember that too much fibre can cause gas and bloating, and interfere with the body’s ability to absorb protein).
6. Drink the equivalent of at least six 8 oz glasses of purified water per day.
7. Increase your intake of raw, fresh vegetables. A mixed vegetable salad every day is an excellent idea.
8. Reduce animal fat and cholesterol-containing foods such as red meat, organ meats, gravy, cheese, butter, eggs, whole milk and shellfish.
9. To avoid excessive weight gain, consume only as much energy (calories) as you expend. Decrease caloric intake and increase exercise if you’re already overweight.
10. Select foods from the four major food groups:
- fruits & vegetables (5-10/day) – with goal of eating more vegetables than fruits.
- grains products (6-7/day)–with emphasis on whole grains, including whole-grain rice, pasta, & cereals & whole-grain breads
- milk & alternatives (2-3/day) –-low fat dairy products and nut milks (e.g. almond)
- meat & alternatives (2-3/day)–emphasizing organic poultry, seafood, eggs, nuts, seeds & legumes such as beans, lentils & tempeh).
Notes:
– the suggested serving amounts are from the 2013 Canada Food Guide.
– always adjust for individual circumstances e.g. being vegetarian; food allergies/sensitivities; age; sex; and any particular health issue(s).
– use the 80/20 rule: 80% of your food should be “real” and 20% should come from a box or a can (remember to still mindfully read nutrition labels on the latter; checking for low salt, low sugar, low additive(s) options).
Sleep (Rest)
Many different things can cause disturbed sleep. Developing good sleep habits is essential in promoting improved sleep. Sleep involves being able to “let go”. We often use the phrase falling asleep, but in fact it is probably more accurate to say that we allow sleep to overtake us. Sometimes it is hard to allow sleep to overtake us because our minds are very active and preoccupied. In this case it might be helpful to make a list of the things you need to do the next day. Once the list is complete, you give yourself permission to let go to it.
Other relaxation techniques like progressive Muscle Relaxation and Diaphragmatic Breathing can be very helpful. If you use the Body Awareness tape to fall asleep, that is okay as long as it doesn’t detract from you using it properly during this program (i.e. using it to “fall awake” and to develop more body awareness). As well, it is important to distinguish between “sleep” and “rest”. If you are unable to fall into sleep, you can still obtain physical and mental rest by engaging in calming activities (e.g. reading, listening to music, or lying still).
From a mindfulness perspective, it’s important to uncouple the bare experience of laying awake and not sleeping, from all the stories and negative layers we add to that, which end up increasing the stress level and decreasing the likelihood of getting rest (e.g. “If I can’t fall asleep in the next 10 minutes, I’ll be a mess tomorrow and won’t be able to function”). It may help to remember that meditation can be more relaxing and rejuvenating than sleep itself, especially after 4:00 or 5:00 a.m. Therefore, it is helpful to take the pressure off with respect to falling asleep, and to trust that your body will get the rest it needs—if you allow that space to do so.
Exercise
For reducing stress, aerobic exercise is most effective for many individuals. Aerobic exercise requires sustained activity of your larger muscles. It reduces skeletal muscle tension, and increases cardiovascular conditioning. Regular exercise will reduce stress and increase your stamina.
If you have not exercised in many years—or are over 40 and not in the best shape—walking 15-45 minutes daily is probably the best way to start.