Don’t panic! Avoid angst-causing foods

Tis the most stressful season of all, what with so many things to do (and so little time to do them all), deadlines to beat, gifts to buy and wrap (that is, if you’re the kind who takes the bother to wrap his/her own gifts) and send, groceries to do, parties/reunions to attend, friends to call, e-mails/e-cards to send, and the list goes on and on. You don’t sleep enough (your eye bags have become eye baggage) and eat too much to compensate for the lack of sleep (by the time the season’s over, you may end up as humongous as Santa Claus).

Don’t panic! It’s “normal” behavior. But panic or anxiety that continue indefinitely for no apparent reason should make you panic.

And did you know that there are foods that can cause feelings of angst or anxiety?

Writes Dr. Isadore Rosenfeld, author of New York Times bestseller Doctor, What Should I Eat?“For example, you and your doctor may find that your ‘nervousness’ and jitters are due to the caffeine in the six cups of black coffee you’ve been drinking every day. That’s the obvious (and richest) source of caffeine, with 103 milligrams in every six  ounces brewed.”

Of course, the good doctor reminds us that caffeine is also present in carbonated cola drinks (a 12-ounce can, regular or sugar free, contains 46 milligrams of caffeine), in tea (with 36 milligrams in six ounces), chocolate and cocoa. You can also find caffeine where you don’t expect to find it, such as in cough/cold medicines — because the antihistamine in the medicine will make you sleep, caffeine is added to keep you awake. Now, how weird is that?

But Dr. Rosenfeld does not prescribe going cold turkey with caffeine as abrupt withdrawal can cause emotional jitters.

Painkillers and even sedatives can cause nervousness and anxiety.

Alcohol, which is supposed to be a sedative, can cause anxiety, depression, and a whole lot of psychiatric problems. Dr. Rosenfeld relates, “I remember one of my patients with a drinking problem who knew that alcohol was bad for him, so he would promise, in good faith, to have only one drink just to nip his anxiety and jitters in the bud. The one drink, however invariably depressed him, and he needed more — enough, in fact, to drink himself into oblivion.”

Like alcohol, nicotine can also cause anxiety or panic attacks. Heavy smokers have this feeling of nervousness that they smoke even more to quiet their nerves — a catch-22 situation!

Appetite suppressants can send one on an emotional roller-coaster ride.

Yes, chronic lack of sleep can leave you stressed. Even stopping an exercise routine can cause stress.

Researchers have also found that prolonged exposure to fluorescent lighting at the office can make you nervous. But don’t quit your job just yet as the findings are inconclusive.

Remember being warned against skipping breakfast? And now, you have another reason to eat breakfast. Skipping breakfast, according to Dr. Rosenfeld, can cause your sugar to drop to levels that will leave you feeling anxious and tremulous.

So, what should we be eating in this “season of plenty”?

“Holiday binging need not mean skimping on flavor and healthy nutrients,” says Healthy Options managing director Romy Sia. “You need not abandon your resolve to stay healthy, and even encourage your friends, colleagues and family members to celebrate in a ‘hale and hearty’ manner.  Eating in moderation may still be the main rule to follow so that in effect, you will be thoroughly enjoying this special occasion with friends and family not just this year but for years to come. And even if you relish all the partying, drinking, and eating, you can come out of it still in tiptop shape by following  a few simple tips from the natural products store Healthy Options.” Such as:

• Give healthy substitutes to holiday classics. At holiday bashes you are invited to attend, give all-natural nutrient-rich alternatives to traditional food gifts.  Or if you prefer to bring wine to holiday parties, opt for an organic wine or sparkling non-alcoholic drink, like  Knudsen Sparkling Apple Cider, available at Healthy Options.

Recent research done by food scientists at Cornell University found that a nutrient in apples, called quercetin, acts as an antioxidant and protects brain cells from the type of damage that triggers certain diseases such as Alzheimer’s and Parkinson’s. Other studies have found that phytochemicals in apples may protect against colon cancer, heart disease, and diabetes.

Organic red wine is also recommended. Polyphenols found in red wines may offer significant antioxidant protection. Those with a finicky taste may want to have a spicy wine that “explodes” in the mouth just as spicy foods do.  Others may opt for organic white wine to complement certain foods.

• Eat lean.  If you are to whip up a meal and host a party at home, choose to use the leaner cuts of meat. Trim visible fat off meats and take the skin off poultry. At other people’s party events, choose white meat, which is leaner than dark meat. Avoid the typical high-fat, high-calorie items usually offered at family gatherings, such as appetizers, processed meats (bologna, Vienna sausage), fried food, cream-based soups, casseroles, and desserts. Fill up on lighter fare, such as fruit and veggies.

• Munch on something healthy before an event/party.  Avoid starving yourself or “saving up” your calories during the day by not eating; it may backfire and cause you to eat more in the end. Have a snack, like any of the healthy items such as nuts, dried fruits, chips, cookies or protein bars, before you leave the house.  This way, you will not end up so hungry as to overeat at the party you will be attending, but feeling just right to enjoy the holiday celebration.

• Fill up on veggies, high-fiber and heart-healthy food. These help you feel fuller longer than most other types of food. Eating raw veggies as snacks, appetizers, in salads, and side dishes is a great way to keep both your waistline and appetite in check. Veer away from full-fat dips, or adding butter or sour cream, and avoid fried veggies or cream soup- or cheese-based vegetable casseroles. Stay heart-healthy by feasting on salmon and other superhealthy foods such as cancer-fighting broccoli and tomato dishes.

• Shun foods which you know will provoke an allergy. Even the tiniest amount of a problem food for a certain individual can trigger effects, ranging from annoying to possibly harmful or at worst, fatal. As such, be mindful of what triggers the allergic response in you.

• Head off discomfort or pain with natural remedies. When all the feasting and partying have died down, leaving behind a trail of tired bodies and a whole lot of headache, head off pain or a common cold, with natural remedies, such as the healthy assortment of Traditional Medicinals’ herbal teas.

 • Ease the symptoms of holiday overindulgence.  Relieve indigestion and gas with organic peppermint tea like Traditional Medicinals from Healthy Options. Peppermint tea promotes healthy digestion by relieving mild gastrointestinal tract conditions that occur after eating.

• Load up on cranberries for weight control. Healthy Options offers the Traditional Medicinals Cranberry Weightless herbal tea to help the figure- and health-conscious keep the pounds away.  Cranberries are truly berry healthy. Research shows that cranberry juice binds to bacteria, preventing them from sticking to cell walls and causing urinary tract infections.

• Get supplement-savvy.  To get in shape for even more partying all-year-round, maintain a reasonable workout schedule, eat right, and try not to skip your daily dose of multivitamins, including vitamin B-complex — when you are under mental or physical stress, your body is depleted of B vitamins.

“Sure, holidays are a time of abundance and it may be easy to say it is the best time of the year to drink, eat and be merry, but you will be far better off to end the year and welcome the New Year with a healthy state of mind and body,” notes Sia.

Yes, eat good and live bad longer.

* * *

We’d love to hear from you. E-mail us at ching_alano@yahoo.com.