Numerous studies show that one thing we all have in common in 21st century is stress. How often do we get really stressed out? Once a month...a week...a day?

Did you know that more than 300.000 people a day take time off work because of a stress related illness? When overstressed, we may have headaches or migraines, anxiety attacks, pounding heart, sadness and depression, tension in back of neck or head, stomach problems, irritability, moodiness, bad temper, overeating, fatigue, frequent colds, etc.

Are you always busy, always on the run, always stressed out? Do you have no time for taking care of yourself because you always put children, relatives, relationship, and career first priority? No wonder you have no time to eat regularly! Sound familiar?

According to Ayurveda, we are what we eat. When we are stressed out, we need better quality meals to help us stay focused, grounded, in balance. But instead, we get trapped in cycles: we eat too much junk/processed food - we get even more stressed out - we eat even more refined, processed, junk. What shall we do? We have to break the cycle!

The first step in helping with stress overload is to eat more food that can help us to reduce stress and feel much better.

High-fiber foods are digested slowly, which can help control blood sugar. High fiber foods can also help with constipation, which can be a trigger for a stress overload because of high amount of toxins that are not eliminated.

Low sugar meals can help stabilize insulin level and reduce stress.

Overall, lean protein, healthy fats and complex carbohydrates can help you to stay balanced.

Whole foods rich in anti-stress vitamins and minerals are stress fighters and we have to incorporate them in our diet as much as possible.

Magnesium. It has been found that people under stress have low magnesium levels, indicating that magnesium may be beneficial to those under stress. A deficiency of magnesium interferes with transmission of nerve and muscle impulses, causing irritability and nervousness. Almonds, apples, apricots, brown rice, garlic, leafy vegetables, spinach, salmon, etc. contain magnesium.

Calcium. Our body needs a proper balance between magnesium and calcium to have a healthy stress response. Healthy foods rich in Calcium are almonds, asparagus, broccoli, cabbage, kale, kelp, mustard greens, oats, prunes, salmon, seafood, sesame seeds, tofu, yogurt / kefir, etc.

B6. Studies show that people who are depressed have low levels of B6 and serotonin. We need eat more avocados, bananas, fish, spinach, walnuts-to get more Vitamin B6;

B12. As we know, B12 deficiency can contribute to many anxiety disorders caused by stress, such as hormonal imbalances, blood sugar fluctuations, chronic fatigue, depression, irritability, moodiness, nervousness. We need to eat more salmon, seafood, sea vegetables (if we don't eat meat) to get more Vitamin B12.

Folic acid. Studies show that folic acid helps make dopamine - the real key to transmitting feelings of pleasure. Healthy foods rich in Folate are asparagus, barley, brown rice, dates, green leafy vegetables, legumes, lentils, mushrooms, oatmeal, oranges, root vegetables, salmon, tuna, whole grains, etc.

Slow down, relax and enjoy.

Bon appetite to get rid of stress!