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If you're experiencing nervousness, racing thoughts, difficulty getting to sleep or even panic during thecoronavirus pandemic, you're not alone. This is astressful time. It's only natural that we'd feel a little amped and uneasy.

If you're having trouble relaxing, avoidingsugarandcaffeineis a must. These ingredients can further stress our bodies and set us up for anxiety. On the flip side, there are foods that can help support our nervous system, increase our resiliency to stress, and even make us feel calm right after we eat them.

As we move through this crazy time, let's lean on these nine foods that promote relaxation.

A fermented drink that falls somewhere betweenyogurtand milk,kefiris a great addition to your social distancing routine. It can be made from dairy milk ornut milkand contains high amounts of beneficial bacteria, which support a healthy gut microbiome. At first glance, our gut health might seem unrelated to our nervous systems, but it's actually quite the opposite. Studies have shown not only thatstress can alter the microbiomein undesirable ways, but thatanxiety could actually be alleviatedby regulating gut bacteria.

You can drink kefir plain or use it as a creamy base for recipes like in thischilled avocado, cucumber and kefirsoup recipe by Julie Smolyansky.

Fatty fish such assalmonare full of omega-3 fatty acids, which have proven to be extremely beneficial for calming the nervous system. In fact, a systematic review of 19 clinical trials -- published inJAMA Open Network--showed that improvements in anxiety symptoms were associated with omega-3 fatty acid treatment. Try thismaple mustard grilled salmon recipefrom Christine Gallary and add salmon to the menu a few times a week.

Read more:The best places to buy fresh seafood online

Tart cherriescontain high levels of various phytochemicals, including melatonin. You've probably heard of melatonin before; it's known as the "sleep hormone" because our bodies release it in the evening to help us get to sleep. Well,studies have shownthat consuming tart cherry juice increases melatonin levels and can improve sleep quality and duration. If you're having trouble winding down at night, tart cherries might be the perfect food to lean on.

Read more:Other foods that can help you sleep

Have you ever wondered whycucumber wateris so popular? It could be because the smell ofcucumbershas natural stress-relieving properties. And it's not only the smell, either. This low-sugar fruit also contains B vitamins, which help support our central nervous system. In fact,studieshave shown that a B complex vitamin can improve anxiety symptoms compared to placebo.

Plenty of studies have found interesting links between vitamin C and mood. In fact, one study on 42 high school students showed thatvitamin C actually lowered anxiety levels. Citrus fruits -- which includelemons,limes, oranges and grapefruit -- are one of the best ways to get vitamin C in your diet. Here'show to segment citrusfor easy, mess-free eating.

You might not think of Vegemite as a health food, buta study, published in 2018, showed that people who consume yeast-based spreads -- such asMarmite, Vegemite, Promite and Aussiemite -- have lower levels of anxiety and stress. According to the researchers, the B vitamin content in these spreads is likely to thank for their anxiety-reducing powers. To start using Vegemite, try spreading it thinly on one side of agrilled cheese sandwich. It adds a bitter, salty flavor that you may just learn to love.

Onionsare one of the best sources ofprebiotic fiber, which helps to feed healthy gut bacteria. As we now know, a balanced microbiome is essential for optimal mental health. Other sources of prebiotic fiber include leeks,bananas,garlicandapples. Try adding raw onions to salads or whips of thisEasy Caramelized Onions recipefrom Aida Mollenkamp.

Pumpkin seedsare one of the best sources of magnesium, which is often referred to as the "relaxation" mineral and is one of the topstress-relieving nutrients. Many of us are deficient in magnesium, as processed foods are virtually devoid of it. But luckily, pumpkin seeds provide more than 150 mg of magnesium per cup, which is almost 50% of your daily recommended intake. Try thishomemade pumpkin seed milk recipe, from the book Magnesium Everyday Secrets.

Lucky you: Research published in theJournal of Proteome Researchfound that eating about 1 and a half ounces ofdark chocolateper day can actually lead to lower levels of cortisol, which is one of our primary stress hormones. For extra relaxation benefits, dark chocolate also contains significant levels of magnesium. Just make sure you opt for dark chocolate and if you're not sure what to buy, these are thebest dark chocolate barsout there.

Focusing on these foods can help promote relaxation, peaceful sleep, and a sense of calm despite what's going on outside. Luckily, most of these foods are also affordable, delicious and can be prepared in any number of creative ways.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

Link:
9 foods that promote relaxation to help you keep calm - CNET

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