Stress and Anxiety Support Meal Plan and Prep Guide
By Denise Sultenfuss, Certified Integrative Health-Wellness Coach/Lyme Disease Specialist
When it comes to managing stress and reducing anxiety, there are so many factors to consider. One of them is nutrition.
Nutrition plays an important role in managing anxiety by regulating neurotransmitters and blood sugar. This program is high in magnesium, vitamin B6, iron, and fiber to offer extra support during times of stress.
I've already done the hard work for you! The idea is to REDUCE stress and ANXIETY. All you have to do is follow the simple, delicious recipes. This meal plan does not require a certain level of cooking skills. You can easily adapt the meals for your family simply by increasing the number of servings per recipe.
Why this meal plan works:
Research shows magnesium plays a role in migraines and depression. Emerging data suggests magnesium can help with chronic pain and anxiety. Many people do not reach their daily recommended intake of magnesium through diet, so this meal plan provides over 500 milligrams per day of magnesium from whole foods.
Vitamin B6 is effective when combined with magnesium in adults with severe stress. Women who consume more vitamin B6 are less likely to experience anxiety. A low B6 status may also increase panic attacks. Getting enough vitamin B6 through diet can support the body during stress and reduce anxiety. This plan incorporates vitamin B6 from many foods, including chickpeas, poultry, bananas, and squash.
Low iron is a known contributor to anxiety and depression. This plan contains great iron sources like beef, liver, and sausage. These iron sources are paired with foods that have vitamin C to enhance iron absorption.
Fiber is an important nutrient to reduce anxiety. It helps balance blood sugar and feeds gut bacteria to produce short-chain fatty acids, decreasing anxiety. Fiber can be found in this plan from whole grains, legumes, seeds, and cruciferous vegetables.
Food is one of the most powerful weapons to use when combating or managing a disease or a health crisis.
It's essential to know which foods optimize your health. These meal plans make healthy eating easier.