The meme “I ate everything I bought for fifteen days on the first day” speaks volumes about most people in that quarantine. In today’s world, under constant pressure and abrupt changes, many use food as an escape. “In the central nervous system, there are neurotransmitters that act as chemical messengers to control hormonal production. An imbalance between serotonin and dopamine (hormones responsible for pleasure and relaxation) leads people to resort to the pleasure available in food as compensation”, tells Tayse Corrêa , Fit Food partner nutritionist.
1 – Do not go on restrictive diets, especially on carbohydrates. Complex carbohydrates help the production of serotonin that control anxiety. Include grains such as rice, beans, lentils, fruits such as bananas and roots in meals;
2 – As a large part of serotonin is synthesized in the intestine, it is essential to keep the intestinal flora healthy. Therefore, consume probiotics to treat anxiety. Include natural and fermented yogurt, such as kombucha, in daily life;
3 – Good fats and fibers are also indispensable for the proper functioning of the body and mind. Consume oat bran, oilseeds, pumpkin and sunflower seeds, avocado, 70% cocoa chocolate, berries, green leaves and eggs. They guarantee the maintenance of all the nutrients necessary for hormonal production, such as Magnesium, Complex B, vitamin D, Zinc and omega 3;
4 – Snacking between meals can ease anxiety and prevent overeating at main meals. Choose combinations that are pleasurable and healthy, such as: vegetable sticks (carrot and cucumber) with hommus; vegetable chips with a portion of guacamole; and rice cracker with cottage and sesame; a portion of chopped fruit with 70% cocoa chocolate; and plain yogurt with coconut chips.