Stress is one thing everybody battles with from time to time. Every day could come with a different type of stress, perhaps from your job, family, society, finances… The list of stress factors is endless. Stress can be very harmful to your health when not managed carefully. It can cause you to begin to eat unhealthy food, indulge in alcohol, and in extreme cases, engage in substance abuse, and all of these things can be dangerous to your health. There are several ways through which stress can be reduced, and one of these ways is eating certain foods. The food consumed during stressful moments can either leave a positive or negative impact on the body.
Eating healthy foods when you’re stressed can improve your mood, helping to relieve tension, stabilize blood sugar, and drastically reduce stress. Here are some of the foods that can reduce stress.
Fortified milk is an excellent source of vitamin D, which is a good stress reliever. Studies have shown that people who had sufficient vitamin D levels had a lower risk of panic disorders than subjects with the lowest levels of vitamin D. A glass of milk daily can go a long way in reducing stress and calming the nerves.
Green leafy vegetables like spinach contain folate, which produces dopamine as well as A, B and C vitamins. Spinach also contains a good amount of minerals like calcium, potassium, magnesium, and phosphorus that help reduce stress hormones in the body and stabilize mood.
One cup of spinach daily can have calming effects on the body. There are several easy ways to include spinach in your diet. You can add it to your omelet, wrap, sandwich, or salad. Healthy eating can be a big positive mood booster for the next day.
Bananas are easy to find and packed with hormone-relaxing nutrients. Bananas contain a high concentration of potassium and magnesium, known to be natural muscle relaxants. Banana is healthy because relaxed muscles encourage the body to relax, which means sources of potassium and magnesium are a healthy step towards getting rid of physically mounting stress. In addition, bananas also contain tryptophan, which converts to the relaxing chemical serotonin.
Oranges are high in vitamin C which helps boost your immunity and is also an antioxidant which fights free radicals. Stress tends to increase the free radical load on the body. Oranges also have significant amounts of vitamins A and B as well as a variety of healthy minerals. Drinking a glass of orange juice daily ensures you enjoy all the nutrients and reduce stress levels. Oranges can also be included in desserts and various baked goods. Citrus fruits are another source of vitamin C.
Omega-3 fatty acids found in salmon and tuna can help balance stress hormones, fight heart disease, and tame mood swings. Salmon is a cold water fish that contains a good amount of omega-3 fatty acids with strong anti-inflammatory effects. Omega-3 fatty acids boost brain chemicals like serotonin that help maintain a happy feeling and regulate stress hormones like cortisol and adrenaline. Omega-3 fatty acids also help the brain to function more efficiently. Two or three servings of salmon per week are recommended to help reduce stress level. Mackerel, tuna, and sardines are other fish that contain omega-3s.
One ounce of cashew nuts packs 11% of the daily recommended value of zinc, an essential mineral that may help reduce anxiety. Cashews contain a high level of zinc that affects the levels of a nerve chemical that influences mood.
Avocados contain a good amount of minerals, protein, and vitamins C and E. They are also high in fiber, potassium, and healthy fat. All these nutrients help regulate stress hormones by keeping your nerves and brain cells healthy. Eating one avocado daily can go a long way in reducing your blood pressure and stress hormone levels.
Stress is an everyday issue, but healthy eating is a significant step to a stress-free life.
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