ByKAREN ZAMSKY, CLINICAL DIETICIAN
Not many are aware, but our diet has a profound effect not only on the body but also on the mind. In an era of high stress levels—and even more so for those experiencing symptoms of post-trauma—daily food choices can support emotional balance, proper sleep, and reduced feelings of stress and anxiety. And in winter, even more.
In situations of prolonged mental stress, the body secretes stress hormones (such as cortisol), which affect the nervous system, appetite, and emotional state. An unbalanced diet that is rich in sugars, caffeine, and processed foods can exacerbate feelings of fatigue, irritability, and even depression. In contrast, balanced eating can serve as a supportive therapeutic tool.
Which foods can help?
Foods rich in tryptophan: Aan amino acid essential for the production of serotonin, also known as the “happiness hormone.” You can find it in tofu, fish, oats, bananas, pumpkin seeds, and yogurt.
Omega-3: Essential fatty acids for the brain, which may help reduce depression and anxiety. The main sources: cold-water fish (such as salmon), walnuts, and flaxseeds.
Complex carbohydrates: Such as quinoa, sweet potato, buckwheat, and oats. They provide stable energy and improve the absorption of tryptophan in the brain.
Magnesium and B vitamins: Magnesium helps relax muscles and promotes better sleep. It can be found in leafy greens, almonds, natural cocoa, and legumes. B vitamins contribute to the functioning of the nervous system and are found in whole grains, eggs, and vegetables.
It’s important to remember that in most cases, the absorption of vitamins and minerals from food is better compared to supplements that contain them. There is also a risk of overdose when taking supplements and the possibility of undesirable interactions with medications. The bottom line:Supplements are not a substitute for a balanced diet—it is advisable to consider taking them in consultation with a professional.
So what should be reduced? Caffeine and alcohol can impair sleep quality and increase feelings of anxiety. Simple sugars cause “energy crashes” and sometimes mood swings.
What should you eat before bedtime, and what not?
To help promote restful sleep, it is recommended to choose a light meal about one to two hours before bedtime. Here are a few examples:
• Natural yogurt with oats and banana
• A slice of whole-grain bread with avocado or almond butter
• A handful of unsalted nuts and a piece of fruit
• A warm infusion of chamomile, lemon balm, or lavender (caffeine-free)
What should you avoid before bedtime?
• Coffee, black tea, cola, dark chocolate – contain caffeine
• Heavy, fatty, or spicy meals (especially when eaten late, close to bedtime)
• Drinking alcohol – may cause drowsiness at first but impairs sleep quality
• Foods rich in sugar – may cause increased alertness
In conclusion, nutrition has real power to influence our sense of calm, mood, and sleep quality. Even if nutrition is not a substitute for psychological treatment, it can certainly serve as an integral part of a supportive framework and strengthen us from within, in every sense.
The author is a dietitian at Maccabi Healthcare Services, Southern District.
