9 Effective Foods to Get Rid of Stress

In a way, snacking is one of the most effective ways to relieve stress. Therefore, many people choose to hang out at a fast food restaurant or have coffee while snacking at a coffee shop after a stressful day at the office.

Unfortunately, although delicious on the tongue, not all foods are the best choice to relieve fatigue. Stress hormone levels rise sharply when you are shackled by daily stresses. Cortisol causes cravings, and cravings make you want to eat high sugar and high calorie foods. And the more "junk" food you eat, your mood just gets worse.

There are a number of healthy foods that have been provided by nature that you can eat at will if snacking is your favorite escape as a way to relieve stress.

Effective Foods to Get Rid of Stress

The delicious and healthy foods below contain good nutrition which has been proven to be able to provide energy boost, reduce levels of the stress hormone cortisol, and increase levels of the "happy" hormone in a good mood serotonin. The following foods have been provided by nature to relieve stress

1. Avocados

Avocados are rich in glutathione, a unique compound that specifically blocks the absorption of certain fats in the intestine that cause oxidative damage. This legit green fruit also contains lutein, beta carotene, vitamin E, and folate more than other fruits. You can mash the avocado and spread it on top of warm toast, or if it becomes a sweet pudding. But remember, despite its fruit shape, avocados count as fat intake. So, be wise in managing the portion.

2. Berry

Berry is a fruit that is rich in antioxidants. The content of anthocyanin in blueberries and strawberries is especially useful to sharpen the cognitive of the brain while protecting the heart. Berries have also been shown to reduce inflammation, prevent oxidized blood cholesterol, and help maintain blood vessel health.

But all fruits of the berry family (including raspberries, blackberries, even tomatoes, bananas, and watermelons) contain high levels of vitamin C that can fight stress. You can make breakfast berries in the morning by adding them to yogurt, cereal, or oatmeal porridge.

These fruits also contain lots of fiber (about 8 grams of fiber per 100 grams of berries) with fairly low calories so you don't need to worry about weight gain if you eat in large quantities. The high fiber content of berries can also make you full longer.

3. Orange

Oranges are a storehouse of vitamin C. Vitamin C has benefits that go far beyond simply boosting the immune system. This vitamin has been shown to be beneficial in reducing the physical and psychological effects of stress.

Research shows that stress can deplete the body's supply of vitamin C. That is why people who have high vitamin C levels do not show the expected signs of mental and physical stress when experiencing acute psychological challenges. What's more, they reported being able to recover from stressful situations more quickly than people with low vitamin C levels in their blood.

There are many varieties of oranges that you can try. Similarly, the abundance of ways to process oranges in a variety of your favorite foods.

4. Cashews

Cashew snacking has been named the best way to get rid of stress among all types of nuts. This is because cashews contain high levels of zinc - an ounce is sufficient for 11 percent of your daily needs. Based on research low zinc levels in the body is associated with high anxiety and depression tendencies. And because the body does not have the facility to store zinc reserves, then you must get the intake every day.

You can snack it whole just like that, or chop roughly the cashews and sprinkle it on top of the avocado-smeared toast. But, limit the portions. Cashews are high in calorie content.

5. Oatmeal

Complex carbohydrates from oatmeal help the brain make serotonin, also known as the good mood hormone. Serotonin not only has antioxidant properties, but also creates a calming taste that helps deal with stress. Stress can cause your blood sugar to rise, but complex carbohydrates will not contribute to your potential for sudden ups and downs of blood sugar.

In fact, studies have shown that children who eat breakfast with oatmeal show a sharper learning performance throughout the morning. In addition, beta-glucans, a type of soluble fiber found in oatmeal, are reported to make you full longer than other grains.

Choose rolled or steel-cut oatmeal varieties instead of the instant packaging. You can mix oatmeal porridge in large portions on weekends, store it in a refrigerator in a tightly closed container, and warm it every morning before leaving for work as needed. You can also add a variety of fresh fruit toppings and nuts on top.

6. Yogurt

Not many people know that stress can be triggered more or less by bad bacteria that live in the stomach. Research has shown that the brain also sends signals to the intestine, which is the reason why stress can inflame symptoms of indigestion; This signal communication also occurs from the opposite direction.

A study revealed that consuming probiotics in yogurt reduced brain activity in areas that deal with emotions, including stress, compared to people who consumed yogurt without probiotics or no yogurt at all.

7. Green leafy vegetables

Green leafy vegetables like spinach or asparagus contain folate, which produces dopamine, a brain chemical that stimulates happiness, thus helping you stay calm.

A 2012 study in the Journal of Affective Disorders that looked at 2,800 middle-aged and elderly people found that those who consumed the most folate had a lower risk of depressive symptoms than those who ate the least.

A study from Otago University found that students tend to feel calmer, happier, and more energetic on the days they eat more fruits and vegetables.

8. Salmon

Stress can cause anxiety, thanks to surging hormones adrenaline and cortisol. Salmon containing omega-3 fatty acids has anti-inflammatory properties that can help fight the negative effects of stress hormones. A 2011 study conducted on medical students, who have many reasons for stress and anxiety, found that omega-3 supplements every day can reduce anxiety by up to 20 percent.

One serving (3 ounces) of processed wild salmon dish can have more than two thousand milligrams of omega-3s - twice the daily intake recommended by the American Heart Association for people with heart disease.

9. Dark chocolate

Who says you shouldn't snack on chocolate cake when you're stressed? Research has shown that chocolate can reduce cortisol levels.

Dark chocolate, in particular, is known to lower blood pressure which triggers feelings of calm. This dark chocolate also contains more polyphenols and flavonols - two important types of antioxidants - than some fruit juices. You may have snacking on a few chunks of dark chocolate safely as a snack once a week, without having to worry about weight gain too drastic.

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