ILLUSTRATION BY HANNA BARCZYK
The brain’s connection
to the belly is no
joke. Just as calming
your mind can help you
fight stress, eating
certain foods can slow
the negative mind-gut
loop that can keep you
anxious. Settle yourself
down with these picks.
FERMENTED FOODS
Adding things like
kimchi, sauerkraut,
kefir, and pickles to
your diet can boost the
number of good live
bacteria, or probiotics,
in your gut, which
studies have shown
help reduce anxiety.
Look for labels that say
“naturally fermented”
to ensure efficacy.
PREBIOTIC FIBER
Probiotics feed on
prebiotics, a kind of
indigestible fiber.
Research suggests
upping prebiotic-fiber
intake with foods like
oats, garlic, asparagus,
and onions can help
probiotics multiply and
thrive. So when life is
stressful, get your gut
on your side by adding
prebiotics to your plate.
YOU ASKED...
C A N F O O D
AFFECT STRESS?
Whether your concerns are big,
like debt or aging parents, or
small, like planning a dinner party,
living your life can add up to lots
of stress. Being in a constant state
of tension is, no surprise, not great
for your health. “People who are
stressed for prolonged periods
can be at risk for serious mental
health issues, including anxiety
and depression,” says Nina
Ellis-Hervey, Ph.D., a psychologist
and professor at Stephen F. Austin
State University in Nacogdoches,
Texas. “This can lead to a lack of
fulfillment or relationship
difficulties and even take a toll on
the heart.” A few simple acts of
self-care can help you recalibrate.
Here’s how to calm yourself when
it feels like the world is pressing in.
TAKE IT OUTSIDE Going for a
run or a walk can help you zen
out—but only if you’re not focusing
on, say, that giant pile of laundry
at home. Try some outdoor
exercise but also pay attention
to your breathing and notice your
surroundings, even if they’re
familiar. A study out of Penn State
University published in Psychology
of Sport and Exercise suggests
these distractions can ease anxiety.
STRIKE A POSE Can’t fit a full
yoga class into your day? Hillary
Wright, director of continuing
education at Y7 Studio in New
York City, suggests this move to
de-stress: Lie on your back on
a mat or rug, parallel to a wall and
as close to it as possible. From
here, swing your legs up the wall
so your body is making an L shape.
Focus on your breathing, close
your eyes, and stay put for at
least five minutes. “This posture
brings more oxygenated blood
to the heart, so it doesn’t have
to work as hard,” says Wright.
“And lengthening the exhale can
activate the ‘rest and digest’
response of the nervous system.”
Consider this position a reboot
button for your body.
CROON A TUNE Get your
carpool karaoke on, even if you
don’t have Rihanna’s pipes.
New research from Iowa State
University found that Parkinson’s
disease patients who sang
experienced benefits similar
to taking medication. Singing
boosted their moods and even
reduced indicators of stress,
including heart rate, blood
pressure, and cortisol levels.
JUST BREATHE Meditation is
hard, but it’s worth the effort.
If you can’t quiet your thoughts
entirely, try to breathe mindfully.
“Practice taking long, slow breaths
in through your nose and holding
for three seconds,” says Ellis-
Hervey. “Slowly release through
your lips while keeping your jaw
relaxed.” Perform this exercise for
a few minutes during a tough task
or when you’re getting worked
up. “Focusing on your breath lets
you return to a normal, more
relaxed state,” says Ellis-Hervey.
When stres s b ears down , rise up with
these simple strate gies you c an use
CHILL OUT throughout the day. BY CELIA SHATZMAN
92 RACHAELRAYMAG.COM | SEPTEMBER 2019
health bites
