Stress can indirectly facilitate health issues and directly manifest in damaging effects on the body. As a result, there are many harmful physiological changes caused by chronic stress, one of which is making healthy food choices. Instead of reaching out for a cup of coldstone ice cream and pepperoni pizza, we can utilize the calming properties of healthy available options like teas, fruits, foods and supplements.
One of the therapeutic modalities mentioned in stress management is to adopt a nutritious diet. Proper diet can counterbalance the impact of stress by strengthening the immune system, stabilizing moods, and reducing blood pressure.
Nutrients Needed For Stress Reduction
Vitamin C: Intake of this vitamin can help lower the levels of cortisol, a stress hormone, and blood pressure during high-anxiety situations. Consuming foods high in vitamin C, such as oranges and other citrus fruits, can reduce stress and boost the immune system.
Omega 3 Fatty Acid: Fatty fish (such as salmon and tuna) and nuts and seeds (such as flaxseeds, pistachios, walnuts, and almonds) are rich in omega-3 fatty acids, which have been shown to reduce surges of stress hormones and also confer protection against heart disease, depression, and premenstrual syndrome.
Carbohydrate: Complex carbohydrates, such as whole grains, fruits, and vegetables, can induce the brain to increase serotonin production and stabilizing blood pressure as a way to reduce stress.
Magnesium: Obtaining an adequate amount of magnesium is essential for avoiding headaches and fatigue. Oral magnesium can also successfully relieve premenstrual mood changes. Additionally, increased magnesium intake has been found to improve sleep quality in older adults. Healthy sources of magnesium include spinach or other leafy greens, salmon, and soybeans.
Healthy Comfort Teas
Green Tea is packed with healthy bioactive compounds. It improve brain function, reduce stress and prevents cardiovascular diseases.
Mint is commonly used to relieve stress and induce calmness. Peppermint oil’s relaxation-promoting properties on gastrointestinal (GI) tissue and its analgesic and anesthetic effects have been found in past studies. However, individuals suffering from GI reflux, hiatal hernia, or kidney stones should practice caution when using peppermint oil therapy.
Barley Tea has proven effective in relaxing the body. Its capability to relieve stress is thought to derive from its contribution of tryptophan, an amino acid necessary for sleep and synthesizing serotonin – a neurotransmitter essential in the regulation of sleep and mood.
Bay Leaf Tea is a rich source of vitamin C, potassium and magnesium, which are nutrients that help relieve stress and lower blood pressure.
List Of Healthy Comfort Foods And Fruits
Banana is loaded with potassium, a vital mineral for keeping blood pressure low.
Avocado is also rich in potassium and helps in keeping blood pressure steady.
- Research indicates that dark chocolate may lower levels of stress hormones. Chocolate also contains sugar (a carbohydrate), so it releases mood-improving serotonin. It's all right to indulge; just keep the portions in check.
Oatmeal can reduce levels of stress hormones and also result in a boost in serotonin, which stimulates a feeling of calmness.
Carrots - Nutrient-rich carrots and other crunchy, fresh veggies offer satisfying crispness that won't bog you down with too many calories.
Milk - Have a glass to get more B vitamins, protein, vitamin D and bone-building calcium to relieve tense muscles. Stick to the low-fat (1 percent) or skim varieties. Try drinking some milk around bedtime to bring on more restful sleep.
Yogurt - Next time you are feeling stressed, skip the ice cream and instead enjoy a colorful yogurt parfait.
Nuts - Stress runs you down, which leaves you open to sickness. Almonds, pistachios and walnuts can boost your immune system with vitamins and zinc.
All that was mentioned above are things that are just at our arm stretch, how much have you been utilise them to cope with stress?
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