JACKSON, Tenn. — We say “happy holidays,” but the holidays can bring on quite a bit of stress.

In fact, according to the American Psychological Association, last year 90% of people say they were stressed out during the holidays.

Nutrition experts have researched the connections between diet and anxiety, and diet has a lot to do with how people manage their overall mental well-being.

In the book, “Calm Your Mind with Food,” Dr. Uma Naidoo says the gut and brain are connected.

“How we eat is a very powerful way to keeping calm to getting through the holidays with much less stress,” Dr. Naidoo said.

When eating ultra-processed foods like fast food, junk food, and soda, these kinds of foods drive inflammation in the body – upsetting the balance in the gut microbiome.

And studies show an unhealthy gut can make people sad or anxious. Dr. Naidoo says to stick to healthier whole foods.

“So really also I want you to think about the color here, the textures, the different foods and fruits; the whole foods: beans, nuts, seeds, and legumes,” she said. “These all give you fiber, and many of us like fiber in our diet and research has shown that. So, make sure you consume as many of these as as you can.”

This doesn’t necessarily mean to skip sweets at Thanksgiving or anytime – just limit those items to once or twice a week.

Dr. Naidoo says hydration is key to lowering anxiety. If you are bored with water, switch it up to fruit-infused waters or flavored teas with honey.

At the holiday parties, Dr. Naidoo says to clean up your cocktails. You can enjoy them by all means, but the syrups, liquors and other mixers are very high in calories and sugar.

“Maybe a clear liquor with a splash of soda water and a squeeze of fresh lime or lemon, because that’s also going to give you Vitamin C,” she said.

She also says to remember the 80/20 rule – keeping a greater balance toward healthier foods.

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