Food may be one of your most powerful friends — or one of your most dangerous adversaries. Aside from this, even the slightest amount of stress may raise your body’s need for specific nutrients such as vitamin C, vitamin B, selenium, and magnesium. As a result, it is important to pay attention to what you are eating when you feel frazzled since it may either lower or raise your stress levels.
You may have an effect on your body’s brain circuits that regulate emotion, motivation, and mood by consuming a sufficient quantity of high-quality foods over an extended period. Intestinal microorganisms, which include both good and harmful bacteria, serve as an important connection between what you eat and drink and how you feel. The health of your microbiome, often known as gut health, has an impact on your mood, emotions, and psychological well-being.
If you don’t address your unhealthy eating habits, they may cause your stress levels to soar, increasing your chance of developing health issues in the future. So the next time you find yourself under pressure, gear yourself with this delectable arsenal of stress-busting foods to keep you calm and collected.
Avocados
These luscious fruits help to keep your body stress-free. Avocados are high in glutathione, which particularly inhibits intestinal absorption of certain fats that cause oxidative damage. They are also high in lutein, beta-carotene, vitamin E, and folate, with avocados having the highest concentration of folate of any fruit. A single serving (about one-quarter of an avocado) has a significant amount of B vitamins. Remember that although technically this is a fruit, you should consider it to be a dietary fat; therefore, use caution while eating it. When thinly sliced and used atop sandwiches, it provides a whole new level of taste.
Berries
It has been shown that blueberries contain significant amounts of anthocyanin, an antioxidant that has been related to a variety of beneficial health effects, including improved cognition. However, all berries, including strawberries, raspberries, and blackberries, are high in vitamin C, which has been proven to be beneficial in the treatment of stress-related illnesses. German researchers put this theory to the test by asking 120 individuals to give a speech and then complete difficult arithmetic tasks. After the stress fest, those who had received vitamin C had lower blood pressure and lower cortisol levels than those who had not. Whenever you wish, you may substitute berries for any of the other fruits. Berries taste great when they are frozen.
Cashews
All nuts are excellent snacks, and since they are crunchy and a bit salty, they may help alleviate cravings for other foods. The fact that they’re such a potently delicious combination of protein and fat makes it difficult not to suggest them at every single meal for people attempting to lose weight. It is important to keep portion sizes in mind since these foods are rich in calories. Cashews are a particularly excellent source of zinc, with a 1-ounce serving providing 11 percent of your recommended daily allowance. Low zinc levels have been related to both anxiety and depression in certain studies. Because our bodies have no means of storing zinc, we must consume enough of it every day. When you’re in the mood, you may swap cashews for any of the other nuts on the plan. It’s time you get happy.
Dark Chocolate
Aside from the beneficial antioxidants included in this delicacy, which propel chocolate to the top of most heart-healthy food lists, chocolate has an obvious connection to one’s mood. Of course, we’ve all been there: after a really difficult day, we’ll eat an entire box of chocolate. However, there is evidence that chocolate, when consumed in moderation, may help you feel better.
Dark chocolate, in particular, has been shown to decrease blood pressure, which contributes to a general sense of well-being. It includes much higher levels of polyphenols and flavonols, two essential kinds of antioxidants than other fruit juices do. Allowing yourself dark chocolate as a snack once a week or as a deliberate indulgence once a month can enable you to maintain your weight reduction goals without jeopardizing your progress.
Oatmeal
Talk about a delicious comfort food treat! Oatmeal is a complex carbohydrate that stimulates serotonin in the brain, which is a feel-good chemical. Although serotonin has antioxidant qualities, it also has a calming effect, which may reduce stress. According to recent research, people who consume oatmeal for breakfast seem to be more alert throughout the day. A study conducted on beta-glucan, a kind of soluble fiber present in oatmeal, showed that it was associated with higher satiety ratings than other whole grains. Make a large batch of the steel-cut type on the weekend, keep it in the refrigerator, and then microwave it on busy mornings during the week. It preserves wonderfully, and in fact, this is how it is often prepared in restaurants.
Grass-fed Beef
Non-GMO, grass-fed beef is not only healthier for the ecosystem but is also better for human health. It has more antioxidants than grain-fed beef, including vitamins C and E and beta-carotene, and it does not include any additional hormones, antibiotics, or other medications. Furthermore, although it has a lower total fat content, it has about two to four times the amount of omega-3 fatty acids. Eating grass-fed beef reduces the chance of developing various diseases, including cancer, cardiovascular disease, depression, and inflammatory illness. Grass-fed beef is expensive, but it is well worth the investment on occasion.
Chamomile Tea
Chamomile is a medicinal plant that has been used as a natural stress reliever since ancient times. It is a member of the mint family. There has been a lot of data that suggests the tea and extract from this plant may promote peaceful sleep while also alleviating symptoms of anxiety and sadness.
Drink this tea at night. Simply pour a cup of boiling water over 2 to 3 heaping teaspoons of dried flowers (you can get chamomile either loose or in tea bags at health food shops) and steep for 10 minutes, or until the dried flowers are fragrant. Relax and enjoy a quiet finish to your day by turning off the television, the internet, and any mobile devices you may be using. It’s also delicious when served chilled.
Conclusion
Healthy brain function may be attained by eating a diet rich in nutrients. An anti-inflammatory diet with high levels of antioxidants and anti-inflammatories may help decrease inflammation and oxidative stress. Eliminating meals with extra refined sugar, salt, and trans fats help reduce inflammation, too. Reduce sweets, caffeine, and alcohol use since these substances can be linked with increased anxiety and symptoms.