10 ANGER BUSTING FOODS
Anger is a powerful emotion and perhaps a healthy one too, if expressed in response to an unjustified wrong in a controlled manner. But how do we make the demarcation between the harmless ‘venting out’ anger and an aggressive ‘yelling’ anger that just always gets out of control? For starters, it helps to understand that anger never comes alone, It brings with it, a baggage of insecurity, fear, anxiety, despair, and frustration. Becoming aware of the real reason that upsets one, would be the first step towards regaining control. Besides emotional reasons, anger may also be a result of certain underlying conditions such as over active thyroid glands, fluctuating blood sugar levels, excessive consumption of stimulants, hormonal imbalances and nutritional deficiencies.
Nutritional factors are often neglected as a tool to manage anger. However, studies have repeatedly pointed out that our eating habits and choice of foods play a crucial role in both triggering and curbing anger. The nutrients that aid in coping with stress, negative emotions and anxiety are omega 3 fatty acids, amino acids such as tryptophan and tyrosine, B complex vitamins and minerals like magnesium, zinc and selenium. It also helps to steer clear of pro anger foods such as junk foods, caffeine, sugar and alcoholic beverages. Here are the 10 best foods that help to calm irritated nerves, elevate mood and reduce anger.
Best Anger Busting Foods
Keep a check on your anger by adding fish to your diet, at least twice a week. The omega 3 fatty acids in fish and fish oil supplements, stimulate brain activity and reduce irritability. Vegetarian sources of healthy fats include flaxseeds and walnuts.
Pumpkin seeds are packed with magnesium (helps to regulate blood pressure levels) and zinc that works as an anti-depressant mineral and modulates the body’s response to stress.
Besides being excellent sources of anger busting potassium and vitamin B complex, bananas are also high in the ‘happy’ chemical serotonin that lifts the moods and alleviates anxiety.
Never underestimate the power of dark chocolates to ease emotional distress and soothe stress hormones. The cocoa polyphenols and a calming compound known as valeric acid, present in dark chocolates are responsible for making us feel better, when things don’t go according to our way.
You may agree that tempers usually get unleashed when you have missed a meal or are physically tired. The crankiness and impulsive behaviour stem from low blood sugar levels that impair rational thinking and ruin moods. Refuelling the energy stores with sources of complex carbohydrates like sweet potatoes. oats, quinoa and brown rice helps to keep the blood glucose levels steady and angry outbursts in control.
Oranges And Kiwis
Calm rage, by consuming oranges and kiwis regularly. Rich in vitamin C, these fruits provide plenty of antioxidants that boost mood, improve alertness and defeat oxidative damage to brain cells. Inadequate supply of oxygen and nutrients to the brain ¡s associated with edgy behaviour and frustration.
Tryptophan present ¡n eggs plays a vital role in regulating both depression and aggression. Tryptophan is needed to synthesize the neurotransmitter serotonin, a key chemical involved in altering behaviour, reaction to negative provocations and tendency to express anger outwardly. Other dietary sources of tryptophan include peanuts, kidney beans (rajmah), chicken, milk and cheese.
Peanuts And Walnuts
The key nutrient that fights angry feelings ¡s magnesium, which is abundant in peanuts and walnuts. Magnesium is involved in many biochemical reactions linked to energy metabolism along with B vitamins. Magnesium aids ¡n relaxing muscles, induces calmness and lowers the level of cortisol, the stress hormone in the body.
Anger, depression and mood swings are linked to folate deficiency and asparagus with significant amounts of dietary fibre, vitamin B6 and folate, works wonderfully to keep depression away. Steamed, grilled or simply sauteed, asparagus is sure to elevate the mood, calm one down and keep anxiety away.
Low in caffeine and rich in L-theanine, relaxing green tea is gentle on the nerves and helps to cool oft anger in no time.
A moderate amount of exercise such as walking, cycling or swimming done regularly for 30-40 minutes, five times a week stimulates anti anger endorphins that help to deal with inner turmoil and defeat anger. With a little insight Into the real reasons, a watch on your eating habits, food choices and exercise patterns and also adopting the habit of simple relaxation techniques of deep breathing and meditation, one can easily tame anger.