When we are angry, we all need food for stress relief, but we reach for unhealthy food like potato chips, often when we are under stress, we “calm down” with a higher intake of carbohydrates, while we comfort depression with chocolate.
In such periods, which can last longer, the pounds simply “stick” to our body.
Are you stressed?
It is estimated that as many as 75% of doctor visits are related to stress, which is the reason for the further occurrence of various other diseases and health problems.
The main symptoms of stress are constant fatigue, depression, anxiety, frequent mood swings, and digestive problems.
Instead of running to the nearest pastry shop, try foods that reduce stress.
There is no food that can completely erase frustration, but stress can be significantly reduced by exercising regularly and including some foods in your daily diet.
What you need to eat to reduce stress
Stress in modern life is an inevitable part of our lives, and it increases when deadlines for work or major unresolved issues approach.
Stress can be reduced with exercise because exercise makes the body more resistant to stressful situations, but it can also be reduced with the right choice of food.
When dealing with stress, there is no such thing as a magically instant healthy solution, but healthy habits.
In other words, just one orange will certainly not relieve you of stress.
But if you eat one orange every day, it’s something else, this habit may have a positive effect on the fight against stress.
Stress stimulates the impulse to survive, and energy is needed to fight it.
Thus, in a state of stress, the brain releases chemical reactions that increase the craving for sugar and high-calorie foods as the fastest source of energy.
Cortisol, on the other hand, impairs digestion and causes digestive problems.
How to overcome stress and depression with good and healthy foods?
In today’s article, we will find interesting tips for consuming healthy food against stress and its reduction.
Oranges for less stress
More research shows that people who are stressed should eat fruits such as oranges and tangerines.
A German study in the field of psychopharmacology has shown that vitamin C reduces stress.
In addition to reducing stress, it also helps restore blood pressure and cortisol levels to normal levels after stressful situations.
Mild potatoes to keep calm
Mild potatoes are known for their anti-stress effects on our bodies.
This great potato satisfies the needs of carbohydrates when we feel nervous.
At the same time, it reduces the craving for sweets in stressful situations.
Turkey meat is a great anti-stress solution
The advantage of turkey meat is its composition, which contains the amino acid L-tryptophan which helps in the secretion of serotonin.
Serotonin is a hormone that is responsible for the good mood.
L-tryptophan has been shown to have a calming effect on our bodies.
Asparagus and broccoli for a stress-free life
In the past, asparagus was considered an aphrodisiac. But despite its ability to cheer us up, this vegetable contains a number of nutrients that are great for our health.
Apart from being rich in vitamin K and folic acid, asparagus also contains many antioxidants, including vitamin C, beta carotene, vitamin E, the minerals zinc, manganese, and selenium, as well as a particularly important amino acid that helps produce serotonin. responsible for our good mood.
Broccoli is one of the plants extremely rich in phytochemicals.
It contains a large number of bioactive ingredients such as vitamin E, vitamin C, which is present in broccoli and in much larger quantities than in orange.
Broccoli, like asparagus, is rich in folic acid as well as vitamin A and a number of powerful antioxidants that help fight stress, anxiety, and even depression.
Pumpkin seeds source of anti-stress ingredients
Fresh, unsalted pumpkin seeds are a great source of anti-stress ingredients.
They are rich in magnesium, a mineral that is vital for maintaining a healthy nervous system by regulating energy production and relaxing muscles in the body.
Magnesium deficiency can easily lead to anxiety and stimulate the desire to eat (usually leading to the wrong choice of food).
Pumpkin seeds are also a great source of minerals such as iron, copper, and zinc, a mineral that is especially important for our immune system as well as in the fight against stress.
We can’t help but mention the vitamins E, K, and B, which are important for mental relaxation, but also the very low level of carbohydrates in the seeds.
In a word, they are a very healthy snack and a portion of great anti-stress food.
Cereals are an anti-stress breakfast
Cereals, as one of the favorite breakfast foods, can really help in the fight against stress.
Since they contain complex carbohydrates, they help produce serotonin, the hormone of happiness.
This hormone helps to overcome the symptoms and the appearance of anxiety.
In addition, cereals are rich in magnesium and potassium, minerals that have a good effect, and successfully regulate blood pressure.
Avocado against nervousness and stress
Avocados are a great food for lowering blood pressure, mostly due to the presence of potassium and unsaturated fats.
It gives a feeling of satiety, so with stress and anger, it will be harder for us to reach for a bag of chips if we have previously eaten at least 100 grams of avocado.
Almonds and walnuts (nuts)
They are extremely rich in vitamin B and E, so they help cope with depression.
Stress exhausts you, making it easier to get sick, leaving the door open.
Walnuts, pistachios, almonds, and other nuts provide your immune system with vitamins and zinc.
Whenever you feel sad or disappointed, these nuts will cheer you up more than milk chocolate.
Spinach and great anti-stress magnesium
Magnesium deficiency can easily cause problems in our body, causing headaches and migraines.
It often causes a manifestation of a feeling of weakness and lethargy in our bodies.
One plate of spinach is enough, which will allow you to consume 40% of your body’s daily requirement for magnesium.
Spinach is therefore recommended as an excellent food for overcoming depression.
Salmon and Omega 3 fatty acids cure stress
Rich in omega-3 fatty acids, it very successfully prevents the sudden excretion of the stress hormone cortisol and adrenaline.
Researchers recommend fish because omega-3 fatty acids in fish can increase the secretion of melatonin in the brain.
The DHA acid contained in omega 3 fats helps the brain work while fighting stress hormones.
It is estimated that consuming about 300 grams of this fish[salmon] can reduce the level of anxiety by up to 20%.
The presence of vitamin B6 in fish is also of great benefit for relaxation and stress reduction.
Dried apricots and bananas ally against stress
Dried apricots are rich in magnesium, so they not only relieve stress but also relax muscles.
Bananas are good for restful and relaxed sleep, as well as an abundance of magnesium and potassium, which serve as natural muscle relaxants.
Eating bananas before bed can also be done with smoothies, as well as oatmeal and milk porridge.
Bananas also contain vitamin B6 for less stress and better relaxation.
Carrots anti-stress vegetables
Eating crunchy food is very interesting in helping to calm the nerves.
Carbohydrates rich in nutrients, celery, and other crunchy vegetables should be consumed daily.
They offer you a crunchy pleasure without burdening you too much with the thought of how many calories you have ingested because they have a very small amount that will not make you gain weight.
Milk and yogurt are a good option to avoid stress
Drink a glass of milk to get more B vitamins, protein, vitamin D, and calcium, which is good for bones, to get rid of muscle tension.
Stick to skim milk (1% fat), and drink milk at bedtime for a good night’s sleep.
The next time you feel stressed, skip the ice cream and enjoy some wonderful fruit yogurt instead.
Dark chocolate and chocolate milk against stress
Research shows that dark chocolate can lower stress hormone levels.
Chocolate also contains sugar (carbohydrate), which stimulates the secretion of serotonin.
Do you eat anything sweet? Choose your favorite drink from your childhood – chocolate milk.
It contains potassium, which helps relieve muscle cramps, which is especially helpful if you are physically stressed.
Just make sure it’s a low-fat drink, and in an even better version, make your own homemade mixture with skim milk, organic cocoa, and a little brown sugar.
Oatmeal is a rich source of fiber for less stress
Full of fiber that will make you full at the same time, and will quickly raise your energy level in the body.
Oatmeal stimulates the level of serotonin, which is also called the hormone of happiness.
You can make a delicious porridge with skim milk, and season it all with honey or almond butter, for a better taste and more nutrients.
Raspberries and cherries fruit for immunity and antistress
Fruits such as raspberries are the best way to satisfy the need for sweets.
Raspberries are a particularly good and quality choice because they are full of antioxidants that reduce stress, as well as the presence of vitamin C, which successfully strengthens the immune system.
If you are wondering what would be ideal for breakfast, we have a great proposal raspberry mixed with low-fat Greek yogurt.
Cherries just like raspberries are great for relaxing your body. Eat a few cherries or cherry juice at bedtime, and you’ll fall asleep easily and quickly.
Some research has shown that drinking cherry juice at bedtime is more effective than taking melatonin supplements.
Chamomile soothing tea
The soothing ritual of drinking a cup of tea and itself has a relaxing effect on our body.
In addition, chamomile tea is considered a mild sedative because it stimulates relaxation and successfully relieves stress.
Some research has also shown that valerian tea also has a calming effect, stimulates sleep, and improves sleep quality.
What foods to avoid when you’re stressed?
Bad ingredients and food to avoid when you are stressed is the best option for your health.
When you are under stress, it is best to avoid foods that will further increase your stress.
Although this food is delicious and can easily tempt you, try to avoid it.
In addition to food, there is alcohol, cigarettes, caffeine, and other products that will not help you reduce stress.
Refined sugar stimulates stress
Nutritionists recommend avoiding refined sugar, which is found in many sweets, chocolate, white bread, and other products.
The reason for their avoidance is because refined sugar suddenly raises blood sugar levels, resulting in a rapid drop in energy.
Then we get a feeling of fatigue and malaise – conditions that can only worsen the condition of the already increased stress.
Processed food
Processed food is food that is packaged in different types of boxes, cans, and bags. Such foods often contain additives, artificial sweeteners, and chemicals.
Here we can put all the delicious sandwiches, cakes, biscuits, crackers, sweets that contain a lot of refined sugar and gluten, or in short, all the “comfort food” we want when we are under stress.
If you want to avoid gluten, you need to be especially careful, because all gluten-free products are not equally nutritious.
For example, a sugar-free cake without gluten and an ordinary apple do not have the same nutritional value.
It is best to always consume fresh and seasonal products.
Alcohol and smoking negatively affect stress
When we are under stress, we are often prone to vices (alcohol and cigarettes).
If stress is regularly treated with alcohol and cigarettes, then we can easily become addicted.
At the same time, a few glasses of alcohol at bedtime in order to fall asleep faster can cause sleep problems, higher blood sugar, and dehydration.
All these problems will lead to an even worse situation, ie they can increase the level of stress hormones.
Caffeine stress factor
More than 2 billion people around the world enjoy a cup of coffee every morning.
For many, coffee is an irreplaceable long-standing ritual that begins in the morning and day.
If you belong to this group of people but want to reduce stress, it does not mean that you need to completely eliminate coffee, you just need to consume it in moderation.
Caffeine triggers a stress response because it stimulates the nervous system.
Too much caffeine can trigger a fast heartbeat and high blood pressure and can irritate the digestive system.
A large amount of caffeine can impair the quality of sleep and encourage dehydration.
Salty foods are delicious, but also a stimulant for stress
Sodium is an integral part of salt and contains about 40% sodium in one gram of salt.
Daily salt intake should be about one teaspoon of salt, more than that is harmful.
Excess sodium is harmful because it retains water, increasing blood volume, which ultimately results in high blood pressure.
Increased salt intake puts a strain on the kidneys, heart, and blood vessels.
Salty diets lead to bloating and water retention, energy depletion, and additional stress levels.
Conclusion
Stress is a part of our everyday life that we can’t avoid no matter how hard we try.
The fast and modern pace of life filled with dynamism, many business and private commitments affects us and many stressful situations.
Diet, physical activity, and lifestyle are the three main factors for more or less stress.
Diet can greatly affect stress, a healthy and proper diet, especially with group B vitamins can help reduce stress.
On the other hand, unhealthy foods with a lot of salt, refined sugar, a lot of alcohol, cigarettes, and caffeine are the enemies of our peace.
Take advantage of today’s tips in this post, which can help us to be calmer.
More relaxed, calmer with less stress is important for good health, fewer illnesses, and longer life.
