Foods that reduce stress
What to eat to reduce stress is probably the concern and question of many people because stress and stress in work and life are increasing day by day. In fact, there are many ways to reduce stress, including increasing certain stress-relieving foods. So what stress-reducing foods are there?
1. Does food help relieve stress and how?
Today, almost everyone experiences stress and each person has a different way of handling it. Managing stress can help us maintain better health and reduce the risk of disease.
Among the measures to reduce stress, food plays a certain role. There are certain foods that are effective stress relievers because they can stimulate the body to produce serotonin to calm the brain, or reduce the levels of adrenaline and cortisol or stress hormones. Therefore, if you know which foods have the ability to reduce stress and include them in your daily diet in a scientific and healthy way, you will not only protect your body against pressure and stress, but also Helps strengthen resistance, immune system.
2. Foods that help reduce stress
2.1 Whole grains Pasta and bread made with whole grains are foods that provide complex carbohydrates to stimulate the brain to produce more serotonin. In addition, they also help stabilize blood sugar to keep the body in a balanced state.
Oats are also a whole grain and an effective stress reliever, can be processed in a variety of ways from cooking porridge, cooking rice to mixing yogurt. In addition, there is also brown rice, a food rich in B vitamins, which help boost the immune system and health of the heart, brain and mood
2.2 Powdered sugar Confectionery or soft drinks are often not good for health , so nutritionists as well as doctors advise us to stay away from these foods if we don't want to have diabetes and heart disease. However, when stressed, sugary sweets become a stress reliever because they help the body produce serotonin, because they are digested quickly, thereby reducing stress.
But you need to remember, carbohydrates are simple carbohydrates, can raise blood sugar, and its stress-reducing effect does not last long. Therefore, you should only use a few of these foods to reduce stress, avoid taking a lot and turn it into a bad habit, affecting health.
2.3 Fruits Fruits are known to be a stress reliever. Oranges are rich in vitamin C, which has been researched and proven to curb increased levels of stress hormones, and help strengthen the immune system. In particular, for people with high blood pressure, a stress hormone called cortisol quickly returns to normal levels when eating more foods containing vitamin C.
In addition to oranges, blueberries are also an effective stress reliever because they are rich in vitamins A, C, E, K and minerals and fiber. In particular, antioxidants called flavonoids found in blueberries have been studied and proven to have anti-inflammatory and stress-reducing effects. Instead of sweets, eating blueberries with yogurt in snacks helps to increase fiber for the body, control weight, cure insomnia and improve mood very well.
High blood pressure is one of the causes of stress. To lower blood pressure, you should prioritize a diet rich in potassium. Avocados are one of the stress-reducing foods because of their high potassium content (higher than bananas). However, the high amount of fat in avocados can cause weight gain. Therefore, you should eat avocado in moderation.
2.4 Vegetables, tubers Magnesium deficiency also causes fatigue, headaches and stress. So, add magnesium-rich foods when this happens, and dark green vegetables are a good choice, such as spinach, broccoli.
In particular, broccoli not only contains magnesium but is also rich in fiber, folate, vitamin C, sulforaphane, ... has the effect of reducing stress, helping to bring a calm state very effectively. You can prepare a variety of foods from these green vegetables such as juicing spinach or cooking soup, steaming or sautéing broccoli, but be careful to cook it just right so as not to lose the nutritional content of the food. this product.
Besides vegetables, sweet potatoes are also a stress reliever that you can easily use. With high fiber and beta carotene content, sweet potatoes help metabolize protein and help the body produce serotonin to regulate mood, help sleep well, enhance memory, reduce stress, and strengthen the immune system. The best time to eat sweet potatoes is at noon to maximize the absorption of calcium in sweet potatoes, and sweet potatoes should be cooked in boiled or steamed form to retain the nutritional value of this stress-reducing food.
2.5 Fatty fish To manage stress, combine and diversify foods in your daily diet. In particular, it is necessary to give priority to fatty fish, because the high omega 3 content found in salmon, tuna, mackerel, sardines, herring, ... can prevent the increase of adrenaline and cortisol hormones. cause stress, depression, while protecting heart health.
In addition, stress-reducing foods like fatty fish are also high in vitamin D, which has a very good mood-enhancing effect. You can prepare a variety of dishes from fatty fish such as sautéed, steamed, cooked, ...
2.6 Certain types of tea Certain types of tea such as green tea or black tea have a quick mood-restoring effect. after stressful situations, because they are rich in antioxidants. Studies have shown that consuming more black tea helps to bring about a feeling of calm, reducing the stress hormone cortisol. And green tea helps the body reduce fatigue, more pleasant and comfortable. You can also replace green or black tea with mint or chamomile tea.
2.7 Nuts Nuts are generally a very good stress reliever, such as pistachios, almonds, walnuts, ... These are a good source of healthy fats, which help lowers cholesterol, contains many B vitamins, vitamin E, has the effect of protecting the body against the effects of stress as well as cardiovascular health. However, nuts are also very high in calories, so only eat about 1⁄4 cups per day.
2.8 Milk, chocolate and some snacks To reduce stress before going to bed you can use some snacks to promote the body to release serotonin, helping to sleep better. Or you can also drink a glass of warm milk, a source of calcium from milk can help reduce anxiety and improve mood associated with premenstrual syndrome (PMS).
Low-fat milk and preparations are very good stress relievers because they provide calcium, zinc, and B vitamins, which help protect the body against the effects of stress. In addition, chocolate also helps reduce stress by stimulating the body to produce anandamide to reduce anxiety, relieve frustration and anxiety. However, only dark chocolate or high cocoa content should be used to stabilize blood sugar and blood pressure, especially without causing weight gain.
Whole grains, vegetables, and fatty fish are effective stress-reducing foods that you can add to your daily diet, used in meals or snacks, in a variety of ways. Prioritize these foods to not only reduce stress but also strengthen the body's resistance and immune system in general.
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