As tempting as it is to fight stress by digging into a tub of chocolate ice cream or ordering an extra large pizza with double cheese, these foods are loaded with unhealthy fats, sugar and salt.
Not only will these meals not relieve stress, but they will also increase the waist, increase body fat, decrease blood sugar levels, worsen immune function and much more … all of which will help compound Our worries and anxieties.
Fortunately, other food choices can improve our mood, especially when accompanied by regular exercise and healthy sleep patterns. Although the the last You want to do it when you are overwhelmed and under pressure is to cook a healthy meal, it could make all the difference in your physical and mental health.
Here are 11 foods that will quickly reduce your stress levels:
Rich in fiber and plentiful, a large bowl of creamy oatmeal is an excellent start to the day, especially for those prone to stress or anxiety.
Oats are complex carbohydrates, which means they release Energy slowly and constantly. Complex carbohydrates increase the levels of serotonin, the neurotransmitter that influences our brain cells, particularly those related to mood, appetite, sleep, memory, learning and social behavior.
In fact, low serotonin levels have been linked to stress, anxiety, depression, compulsive behavior, panic and anger.
Oatmeal is also one of the main foods to regulate blood sugar levels, as it helps reduce hunger, cravings, headaches, irritability and other symptoms that accompany the highs and lows of sugar in the blood.
Avocados are not only delicious, they are also full of nutrients and It offers a wide variety of health benefits.
Ending your salad or avocado sandwich can help improve your mood thanks to its content of potassium and folate, with a single fruit. containing 28% of the recommended daily intake of potassium, and 41% of folate.
Since the 1960s, folate has been Recognized as an important vitamin to avoid low mood and signs of stress and depression.
In addition, it has been shown that the impressive avocado regulates blood sugar levels. Participants in one study found that eating only half an avocado with lunch helped overweight people feel full and satisfied for longer after eating, while their blood test showed no increase in glucose levels compared to those who ate a standard lunch without avocado.
3. Black Tea
The next time you feel anxious, take a relaxing cup of tea. This ancient cure for shock or anxiety has proven effective in recent scientific studies!
In 2006, researchers divided 75 healthy men into two groups. For six weeks, those in one group drank four cups of tea a day, while the others drank a caffeinated beverage without the other ingredients of black tea.
Men were exposed to "daily stress" while assessing their levels of stress hormones, blood pressure and heart rate; and their self-reported levels of stress analyzed.
Scientists discovered that those who consumed black tea recovered regularly much more quickly from the effects of stress than those in the placebo group!
4. green tea
One of the most healing drinks enjoyed in Asian cultures for thousands of years is green tea.
This delicious infusion contains l-theanine, an amino acid with anti-anxiety effects. Investigation published in 2006 It shows that L-theanine increases the body's levels of dopamine, serotonin and an acid called GABA, all of which improve mood.
Other studies have shown that polyphenols in green tea have as an antidepressant Effects, which avoid feelings of anxiety and pressure. Green tea has also been associated with a lower overall level of psychological distress.
Although most green teas are beneficial, The Matcha variety reigns supreme.. It has a high antioxidant content that is People say that 17 times that of wild blueberries and 7 times that of dark chocolate. Antioxidants are vital to keep the physiological effects of stress at bay.
Fish and other seafood, including seaweed, are sources rich in omega 3 fatty acids. The high levels of a particular omega 3, known as EPA, have been linked With lower levels of depression, anxiety and stress.
Several studies have shown that increasing the intake of these fats, through the consumption of fish and marine vegetables, improves the ability to manage stress. For example, stressed medical students who supplemented with omega 3 enjoyed a 20% reduction in anxiety.
6. Foods rich in vitamin C
Vitamin C It has been shown to reduce the physical and psychological effects of stress. Also helps to reduce The body's cortisol levels – the "stress hormone" that increases our feelings of anxiety, while increasing blood sugar levels and inhibiting the immune and digestive systems.
When German researchers He asked 120 people to speak in public while dealing with math problems (a feat that would infuse anxiety and stress into anyone!) They gave half of the speakers 1,000 mg of vitamin C.
Those who took the supplement reported feeling less stressed and also showed lower levels of cortisol and blood glucose than the speakers who received nothing. Animal studies They have shown similar.
Foods that provide the highest amount of vitamin C include Yellow and red peppers, guava, broccoli, papaya, kale, citrus and strawberries.
7. dark chocolate
Who does not give an instant boost when eating some chocolate? While not all chocolate treats are the same (some are loaded with sugar and fat), high quality dark chocolate is a proven remedy For stress and anxiety!
A 2013 study found that drinking a cocoa beverage rich in antioxidants (equivalent to 1.5 ounces of dark chocolate) daily for 30 days made participants feel calmer than those who took the placebo.
Other investigation shows that dark chocolate with 74% cocoa solids helps highly anxious people reduce their stress responses.
8. Green leafy vegetables
Delicious leafy green vegetables should be part of everyone's daily diet (unless your doctor specifically indicates otherwise).
These salad fillings that eliminate stress are high in folate, the B vitamin that help produce Serotonin and dopamine. As we have already seen, folate has been recognized as valuable in the fight against low mood.
Many of these greens are rich in magnesium, another precursor of serotonin and A mineral that many of us are deficient..
To lower your stress levels, enjoy a wide range of leafy green vegetables such as kale, spinach, cabbage leaves, mustard greens, Swiss chard and more.
9. Nuts and seeds
The act of crunching nuts and seeds can help relieve some of that tension in the jaw! But they also contain a lot of nutrients that fight stress, anxiety, depression and panic.
For starters, these simple snacks are rich in tryptophan, an amino acid that can increase serotonin levels in the brain. Tryptophan also makes you less conflictive, with investigation Show that the argumentative people who consume this amino acid become much more pleasant and pleasant!
Nuts and seeds are also rich in magnesium and B vitamins, needed to produce several important neurotransmitters and to improve the body's ability to withstand stress.
10. Fermented foods
Our brain and our gastrointestinal system are intimately connected, such good intestinal health naturally leads to a healthy mind. One of the best ways to improve intestinal health is to consume many cultured (fermented) foods, which are laden with beneficial bacteria known as probiotics.
When these friendly bacteria inhabit our intestines, they have a direct effect on brain chemistry, transmitting signals to the brain that regulate mood and behavior. Certain probiotics have even found have a noticeable effect on GABA levels in the brain and decrease hormones induced by stress.
In addition, eating fermented foods has It has been shown to provide a significant reduction In negative and aggressive thoughts among healthy people.
11. Sources of vitamin D
Keeping in mind that our bodies can synthesize vitamin D from sun exposure, it is surprising to know that around three quarters of US adults are deficient!
The signs and symptoms of vitamin D deficiency include low mood, depression and anxiety.
In fact, so strong is the link that researchers the evaluation of healthy young adult women found that depressive symptoms were actually predicted by Levels of vitamin D! A deficiency is also associated with low mood and worsening cognitive performance in older adults.
Those who do not live in a climate with sun exposure throughout the year should ensure that they consume regularly food sources of vitamin D, such as egg yolks, beef, seafood, cod liver oil, fungi treated with UV rays and fortified foods such as orange juice, cereals, yogurt, cow's milk, etc. goat's milk and milk of vegetable origin.
To learn more about vitamin D deficiency here.
Reference: https://www.naturallivingideas.com/11-surprising-foods-that-instantly-alleviate-stress/, by Jayne Leonard
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