What foods reduce stress?
Nowadays, the fast pace of everyday life is now an integral part of our lives, which of course triggers and dramatically increases stress and anxiety.
How does stress affect our health?
Stress is known to induce many reactions in the body, starting in the hypothalamus and sympathetic nervous system and ending in the adrenal glands with the release of cortisol and catecholamines (epinephrine and norepinephrine). This causes imbalance, which has direct and indirect effects on our health, such as cardiovascular dysfunction, suppression of the immune system and modification of health behaviors such as eating habits.
"Under conditions of intense stress, it seems that most people consume
high in calories, especially from foods high in fat and sugar. "
But how do you deal with stress?
To deal with it, we must look for what is causing it and solve the problem from its "root". But is this the only way? The answer is no, because diet and stress seem to be inextricably linked. According to several studies, eating behavior through a balanced diet seems to be one of the most important factors for physical and mental health.
"Studies show that a healthy diet can help our body fight a large percentage of our stress."
What foods can help us reduce stress and anxiety?
Did you know that there are foods that help reduce stress? The next time you feel anxious we suggest you choose certain foods to relax.
Let's look at some of them:
Turkey contains tryptophan, an amino acid that boosts serotonin production, which helps reduce stress. You can add turkey to the omelette or salad as well as add it to a light meal such as a tortilla with turkey and fresh vegetables.
It is rich in omega 3 fatty acids, which contribute to the production of serotonin. DHA (hexaenoic acid) in omega 3 fatty acids significantly help the normal functioning of the brain and helps reduce stress hormones. Enrich your diet with salmon once a week.
It is an excellent source of omega 3 and omega 6 fatty acids, which as mentioned above help significantly in reducing stress. Both cashews and sunflower seeds contain tryptophan, which boosts serotonin production, naturally contributing to relaxation after a stressful day. Eat them, in your tithe and afternoon snack, a handful of nuts along with a seasonal fruit are considered an ideal combination.
They are known for their high content of vitamin C, which according to studies seems to reduce stress levels. In addition, vitamin C is a powerful antioxidant that significantly strengthens the immune system. We suggest that you include in your diet a fruit from the category of citrus fruits in your breakfast or afternoon meal.
Sweet potatoes and carrots
Foods rich in fiber and carbohydrates, which contribute to the production of serotonin. You can include them in your diet with various preparations. We suggest you try them in soup, as an accompaniment together (boiled or grilled vegetables, puree) with grilled meat or fish. Also try adding carrot juice along with orange juice.
We must emphasize that a food alone can not "cure" stress, however it would be good to include a large percentage of these foods mentioned above in your diet. In this way we help the body to acquire the right environment in order to boost mood levels, reduce adrenaline and cortisol levels. Therefore, an adequate diet with small and frequent meals leads to better management of food intake by reducing snacking and overeating episodes due to stress.
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