We all go through stress on daily basis. But the good thing is you can manage your stress level & anxiety. It can be your greatest friend or enemy. You can feel stressed out by food or it can also aid you in combating with your stress levels. A review published in June 2016 by the Journal of Nutrition & Food Sciences found that stress can make you more dependent on certain nutrients like vitamin C, vitamin B, and selenium.
In an article published in the journal stress, August 2015, it was suggested that nutrients can have an impact on the brain’s ability to regulate emotion, motivation, mood, and behavior.
Another study, published in October 2017 by the journal Psychosomatic Medicine Journal of Behavioral Medicine has shown that gut microbiota — a mix of good and bad bacteria — is an important link between how you feel and what you eat.
Everyone can combat stress by eating healthy food. There are no complicated methods or expensive supplements.
If you don’t change your eating habits, it can cause stress to skyrocket and increase your likelihood of developing health problems.
According to the Journal of Nutrition and Food Sciences‘s June 2016 review, a healthy diet and a nutritious lifestyle are likely the most important ingredients for good health.
great food items that can help you in stress relief are:
1. Herbal & Green tea
It promotes feelings of warmth and calmness
Stress can be reduced by the way food and drinks make you feel, rather than just their nutritional content. A warm cup of tea can help you feel calmer.
Research has shown that warm drinks have a soothing effect, regardless of their flavor. However, certain herbs like lavender and chamomile have also been found to have a relaxing effect.
Chamomile has been proven to improve sleep quality and relaxation, as well as promoting relaxation and sleepiness.”
Herbal tea can be great for a relaxing, but green tea is amazing for a quick boost of caffeine. It is rich in flavonoids, a group of compounds that support brain health and have been shown to improve moods. According to researches, they can protect neurons from injury caused by neurotoxins, suppress inflammation, promote memory, learning and cognitive function. Green tea is an excellent alternative to coffee, and will not give you the caffeine-induced jitters.
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2. Dark chocolate
Dark chocolate is high in antioxidants and may help to reduce stress levels by decreasing stress hormones. You should also choose high-quality dark cocoa that is free of hidden chemicals or additives. Dark chocolate can help reduce stress in two ways: By its emotional and chemical effects.
Regular healthy indulgences like a piece of dark chocolate or a bite reduces stress levels. Research has shown that cocoa can lower stress hormones such as cortisol. “Also the antioxidants found in cocoa cause blood vessels to relax, which lowers blood pressure and improves circulation. Dark chocolate is rich in unique natural substances that can create a feeling of love and euphoria. You should only look at the label for two to three ingredients, such as cocoa butter, cane sugar and cacao beans. Go for chocolates that have at least 70% cocoa.
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3. Whole Grains
Great way for Carbs Load with mood boosting benefits.
Research has shown that carbohydrates can temporarily increase serotonin levels, which is a hormone that improves mood and decreases stress. Once serotonin levels increase, it leads to a greater focus and concentration. For better nutrition, choose unrefined carbs like whole grains, sweet potatoes etc: And choose to cut down the plain carbs such as cookies, cakes, white bread and white pasta.
According to Harvard school of public health, Complex carbs have a slower digestion and contain fiber, minerals and vitamins. These have less immediate effect on blood sugar than plain carbohydrates which can spike or drop down the blood sugar levels instantly.
Fiber can support healthy microbiome health. Therefore, choose high-fiber foods like whole rye and buckwheat.
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Fish can boost your heart health and reduce stress.
Stress can increase levels of anxiety hormones like adrenaline and cortisol. Seafood can be a great way to combat stress and prevent heart disease. Fatty fish are great because they are heart-healthy and have omega-3s that may ease depression. This is according to the Harvard Health blog . According to the American Heart Association, salmon, tuna, halibut, herring, sardines, mackerel, and lake trout are all considered fat fish.
Nuts are rich in nutrients and are amazing stress-busting snacks that are high in healthy fat. These are rich in vitamin B which is an important component of a healthy diet, and can help to reduce stress. The consumption of almonds, walnuts, and pistachios could lower blood pressure.
If you are having negative thoughts in your head, doing something repetitive with your hands may help to silence them. You can try knitting, kneading bread, or shelling nuts such as peanuts and pistachios. These nuts may offer antioxidant support for your cardiovascular health.
A study has shown that pistachios can help reduce stress levels. To avoid consuming too many calories, limit your intake to a few pistachios per day.
Cashews contain zinc. Zinc can affect the levels of a nerve chemical which influences mood. According to Nutrition and Metabolic Insights, zinc supplementation was given to patients with anxiety symptoms (irritability, lack of ability to focus) and deficient zinc levels. Over eight weeks, the patients experienced a 31% reduction in anxiety.
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Probiotics are the best way to support healthy hormones in your gut. A December 2018 article in University Health News highlighted several studies showing that gut health is directly related to mood, anxiety, and depression. Research has shown that gut and brain communicate through body chemicals. This is why stress can cause gastrointestinal inflammation.
Yogurt contains calcium, protein, and probiotics. Probiotics are abundant in fermented foods like Kombucha, miso and Japanese fermented bean paste.
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7. Foods high in fiber may reduce stress and anxiety
Fiber-rich foods can be gut-friendly and help lower stress levels. A review published in the journal Nutritional Neuroscience in July 2018 suggests that a high-fiber diet can help reduce anxiety, depression, stress, and other mental disorders.
Consuming beans, green peas and berries as well as sesame seeds and flaxseed are great sources of fiber.
Whole grains are rich source of fibers. you should always look for the “whole grain” or the “whole wheat” listed in the first ingredient on the packet.
Flaxseeds, pumpkin seed, sunflower seeds, and leafy greens are great sources of magnesium. The mineral can help regulate emotions by being consumed in large quantities. Magnesium has been proven to reduce depression, fatigue, and irritability. If you feel particularly irritable at this time of the year, magnesium can also help to combat PMS symptoms like cramps or water retention.
9. Turkey breast
You may have heard that turkey is high in tryptophan. This amino acid, tryptohan regulates the production of serotonin. Serotonin is the chemical that regulates appetite and emotions of happiness and well-being”. Tryptophan, taken by itself, may have a calming impact. A 2006 study in the Journal of Psychiatry Neuroscience found that argumentative people (based on personality tests), were given either tryptophan supplementation or a placebo for 15 consecutive days. The study participants who had tried tryptophan found them more agreeable than those who didn’t. You can also find tryptophan in nuts, seeds and beans, as well as fish, eggs, legumes, oats and beans.
10. Warm milk
warm milk Aids Stress Management.
Fortified milk can be a great source of Vitamin D. This is believed to increase happiness. London’s UCL Institute of Child Health conducted a 50-year study that found a link between low levels of vitamin D and increased panic and depression in 5,966 people. There was reduced risk of panic disorders in people who had adequate levels of vitamin D than those with low levels.
Curcumin is a spice that’s well-known for its anti-inflammatory properties.
“Curcumin has been shown to stimulate the body’s ‘feel-good hormones’, such as serotonin or dopamine.” It will probably put you in an improved mood by default.
There are many types of foods that can help relieve stress. Some of these foods can be eaten whole, while others are prepared with the ingredients that you would use to make the meal.
We don’t know if you’ve heard of glutathione, or if it is something you are familiar with. Glutathione is an antioxidant and must be present in high levels for people to feel relaxed. Glutathione levels are increased by consuming more sulfur, which is why garlic is rich in it.
Oranges, which are one of the best sources of vitamin C in the world, can be used to help you relax and reduce stress levels. This key nutrient supports immune function which can be affected by stress. It also helps to lower cortisol levels, which can cause havoc in the body. A prolonged high level of cortisol can lead to fatigue, brain fog, increased appetite, weight gain, especially belly fat.
Eggs aren’t just a delicious brunch staple. “Whole eggs are one the few natural sources for vitamin D.” This nutrient has many important health benefits including improved immune function, anti-inflammation and mood regulation. It can also reduce symptoms of depression.
Also, eggs contain acetylcholine which is a chemical that acts as a neurotransmitter within the brain. This can affect your ability to regulate your mood . This could help you manage stress levels.
The health benefits of beets include their folate content. Folate is responsible for the production of dopamine. This brain chemical helps you to stay calm & can help you with stress relief. One cup of beets provides more than 30% of the daily folate requirement. Folate is also found in green leafy vegetables such as spinach,
Because folate is linked to the nervous system, too little folate can cause mental fatigue, forgetfulness and confusion. “There are so many common medications, such as cholesterol-lowering medications, diabetes medications, anti-inflammatory drugs, birth control pills, and anti-inflammatory drugs can deplete the body’s supply of folate.
To fulfill your body’s requirement of folate you should consume more of the green vegetables such as spinach, that is rich in folate.
If you are already a carb-loving person, you will likely be able to eat a doughnut whenever stress strikes. The first rule of thumb is to not deny your cravings. Research from the Massachusetts Institute of Technology shows that carbohydrates can be used to help the brain produce serotonin. This brain chemical is also controlled by antidepressants. Instead of reaching for the sugary bear claw, opt for complex carbs. Stress can lead to blood sugar rises. Therefore, a complex carb such as oatmeal will not contribute to your potential spike in glucose.
Stress is a fight inside of you. The phytonutrients and antioxidants in blueberries help to boost your body’s defense against stress. Blueberry-eaters also experience an increase in natural killer cells. This is a type of white blood cell which plays a crucial role in immunity and countering stress.
Stress can be a real problem for anyone, but it is possible to manage your stress by taking any of these in your diet.
You can make sure to include them in your daily meal plan. This will help you be more active and agile.
It is obvious that being stressed while sleeping can cause problems, so it is important to avoid a complete breakdown. These meals are a good option if you’re struggling to decide what to eat next time you feel stressed.