We've all been drained by the stress of everyday life, and we're prone to reaching for junk food. However, high-calorie or sugary meals only make us feel better temporarily. Eating nutritious foods (and making that decision consciously) may really help you relax. Stop resorting to food for comfort when you're worried and look for solace elsewhere. Rather, include these anti-stress items in your diet.
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1. Snack on a Tropical Mix of Nuts
Stress depletes our B vitamin reserves, which may be replenished by munching on almonds. B vitamins help us manage the fight-or-flight stress response by keeping our neurotransmitters in their happy zone Potassium is also important in nuts: Researchers discovered that eating a couple of servings of potassium-rich pistachios each day may decrease blood pressure and lessen the stress our hearts face.
2. Toss in the red peppers
While oranges receive all the attention for their vitamin C content, red peppers contain almost twice as much (95 mg per ½ cup meal vs. 50 mg). People who took large doses of C before participating in stress-inducing activities (oral presentation followed by completing arithmetic problems aloud) had lower blood pressure and recovered quicker from the cortisol spike than those who received a placebo. Diets high in vitamin C-rich foods help individuals cope by lowering cortisol levels and should be served twice a week.
3. Salmon with a cocoa rub and an orange salsa
You need omega-3s, particularly DHA, to keep your wits about you when life gets nasty. People who took a daily omega-3 supplement (including DHA and EPA) for 12 weeks decreased their anxiety by 20% compared to the placebo group in a research published in Brain, Behavior, and Immunity. However, the omega-3s (ALA) found in flax, walnuts, and soy won't give you the same mood boost, so aim for two meals of wild salmon or other fatty fish per week and/or see your doctor about DHA supplementation.
4. Make a Balsamic Berry Vinaigrette with Spinach Winter Salad
This stress-relieving vegetable is high in magnesium. Persons with low magnesium levels (which includes the vast majority of us) are more likely to have increased C-reactive protein levels, and studies indicate that people with high CRP levels are more stressed and at a higher risk for depression. Magnesium also aids in the regulation of cortisol and blood pressure. It's also important to consume adequate magnesium since it's flushed out of the body when you're anxious. Beans and brown rice are two more excellent magnesium sources.
5. Oatmeal
Oatmeal is warm and soothing, and it also aids in the production of the stress-relieving chemical serotonin. Carbohydrate eaters felt calmer than carbohydrate avoiders, according to research published in the Archives of Internal Medicine. Carbohydrate avoiders said they were more stressed. However, any carb will not suffice. Refined carbohydrates (white bread and spaghetti) break down more quickly and raise blood sugar levels, causing mood swings and tension. Complex carbohydrates, such as oatmeal, are absorbed more slowly and do not cause blood sugar to rise.
6. Dark Chocolate
If you're feeling tense, indulge in some chocolate. People who ate the equivalent of an average-size candy bar (approximately 1.4 ounces) every day for two weeks had reduced cortisol and fight-or-flight hormone levels.
Choose chocolate that has at least 70% cocoa to enjoy the benefits. You can also enjoy a healthy cacao drink as cacao is a great source of antioxidants, dietary fiber, magnesium, iron, and other essential minerals. It can help improve brain health, reduce stress, and improve mood. Also, keep in mind that dark chocolate is a high-calorie meal, so keep your amounts in check.
7. Drink Herbal Chamomile Tea as a Health Tonic
Tea consumers de-stressed quicker and had lower cortisol levels than those who drank a placebo, according to a University College London research. Although the research utilized (caffeinated) black tea, caffeine stimulates the stress response in many individuals, so stick to decaf and herbal teas instead. Drinking herbal teas like chamomile, peppermint, or ginger may assist with stress by relaxing the nervous system in your stomach.
Conclusion
A balanced diet should include all of the nutrients required for optimal brain function.
Antioxidant and anti-inflammatory substances, as well as vitamins and minerals, are found in a healthy diet, which may help decrease inflammation and oxidative stress.
Reduced consumption of foods rich in added sugar, salt, and fats, particularly trans fats, may assist to decrease inflammation. Reduce your intake of alcohol, sweets, and caffeine, since these may exacerbate anxiety attacks and their symptoms.
According to one study, engaging in pleasurable physical exercise has a beneficial impact on mental health.
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