SAEDNEWS: During critical and crisis moments, the body becomes so overwhelmed with anxiety that all organs—especially the brain—can suffer damage that is sometimes irreversible. By taking care of the brain, you can significantly reduce these harmful effects.
According to Saed News Agency’s Family Magazine service, citing Hamshahri, maintaining mental and physical health is especially important in crisis and high-stress situations. The use of omega-3 fatty acids, vitamins C and E, and B-complex vitamins may help reduce stress and anxiety. Staying properly hydrated by drinking enough water is also essential.
Dr. Ahmad Esmaeilzadeh emphasized that maintaining calm and composure in current conditions is necessary and recommended consuming foods that can help control stress and anxiety.
Findings from numerous studies show that foods containing omega-3 fatty acids can have a positive effect on stress, anxiety, and tension.
He explained sources of omega-3 fatty acids, recommending walnuts, purslane leaves, canola oil, and the inclusion of fish and shrimp in the diet. He added that individuals should use these sources according to their financial ability during this period. If it is not possible to obtain them, omega-3 supplements may be used to help reduce stress and anxiety.
Esmaeilzadeh also highlighted B vitamins, stating that adequate intake of foods containing B vitamins can help reduce stress. Whole grains, whole wheat bread, whole grain biscuits, and dark whole-grain pasta are good sources that may help control anxiety and stress.
Regarding vitamin C, he noted its antioxidant properties. Free radicals released in the body during stress and anxiety can damage tissues, and vitamin C can help prevent further damage due to its antioxidant effects. He advised citizens not to eliminate fruits and vegetables from their diet during this period, noting that citrus fruits—rich in vitamin C—are widely available.
On vitamin E, he mentioned wheat germ and foods such as nuts and seeds as important sources that help provide antioxidants.
He concluded that omega-3 fatty acids, vitamins C and E, and B-complex vitamins can help reduce stress and anxiety or mitigate their harmful effects on the body, supporting overall health.
He also stressed the importance of staying hydrated, meaning adequate water intake in current conditions.
The director of the Community Nutrition Improvement Office further warned about weight management, noting that physical activity tends to decrease during stressful times while cravings for sugary foods—especially among women—increase.
Sugary foods are high in calories, and increased calorie intake leads to weight gain, which can harm health. Therefore, maintaining calmness and moderating sugar consumption is essential during such periods.
Stress, when uncontrolled, can cause inflammation in the body, leading to fatigue and a weakened immune system. One of the best ways to prevent chronic anxiety is through proper nutrition. Below are some recommended foods:
Seeds, oils, and avocado
Healthy fats, especially monounsaturated fatty acids, help reduce anxiety, improve blood circulation, reduce inflammation, and may even enhance concentration and reduce the risk of depression. Avocado, olive oil, and nuts are among the best sources.
Ginger
Ginger contains gingerol, a compound that reduces inflammation in the body and has a calming effect on the mind.
Cruciferous vegetables
Vegetables such as broccoli, kale, cauliflower, and Brussels sprouts are rich in vitamin C, which helps reduce cortisol (the stress hormone). They also support iron absorption and brain health through vitamin K1, contributing to mental calmness.
Blueberries
Blueberries are rich in antioxidants that strengthen the immune system, reduce inflammation, and lower cortisol levels, thereby reducing anxiety.
Fatty fish
Fatty fish are rich in omega-3 fatty acids, which are essential for brain cell formation and cognitive function, making them ideal for coping with stress and crisis situations.
During stressful periods, it is recommended to avoid alcohol, unhealthy fats, processed foods, and sugary products, as they can increase inflammation and worsen anxiety.
While maintaining a healthy diet to improve mental well-being, adequate sleep should not be neglected. Sufficient sleep improves brain function and promotes calmness.
