Getting stressed out about work or even family responsibilities can trigger severe pressure and malfunction of your organs. Stress can reduce the pace and quality of your work, and alter your positive aspects and energy, causing you to get worse every day. Doctors suggested and even demanded from some people tools to reduce stress. They range from various community activities to taking breaks during the day and even regular exercise. It is often not possible for us to follow these habits and move towards an instant lifestyle change. It’s actually a slow process.
To help you get started with your stress-reducing activities, we’ve decided to introduce you to some foods to fight anxiety and stress. Snacking or eating more than necessary for your body’s health is often seen as a symptom of stress. So why not make these snack breaks healthy and contain foods that really lower anxiety and stress? Laughing or improving mood with the right attitude can actually increase blood circulation, increase organ oxygenation, and so on.
Research has found that the part of the brain responsible for your emotions and memories is close to the one that assimilates odors. So arm yourself with relaxing fragrances and tasty foods to combat anxiety and stress. Some nutrients like vitamin B and omega-3 can actually reduce depression. Magnesium helps your muscles relax and helps you sleep well, while oxidants work against memory damage.
So it’s time to manage your stress when you’re stuck in traffic through these delicious, wholesome foods. Paying more attention to the following foods can relieve your body and put you on the right path to complete health. Here is a list of the 10 best foods to fight anxiety and stress:
Oranges belong to the group of citrus and vitamin C rich fruits , and contain magnesium, calcium and potassium. These fruits are known to lower blood pressure and regulate cortisol levels to normal levels after stressful times. This fruit should be consumed at least once a day, as it improves the immune system, in addition to fighting anxiety and stress.
High levels of stress can damage brain cells, but are rejuvenated and repaired by this fruit. Other fruits that have a similar function include broccoli, green and red pepper, Brussels sprouts and strawberries.
This variety of leafy vegetables is one of the powerful foods to fight anxiety and stress. Spinach is rich in magnesium, which is an essential part of a healthy diet. A magnesium deficiency can cause migraines and fatigue. At least one cup of spinach is needed in your diet as it contains 40% of your daily magnesium requirement.
Stress depletes the magnesium in your body, which results in the simulation of GABA (gamma-aminobutyric acid) production and helps to produce dopamine. Other foods that help increase the amount of magnesium in your body are amaranth, sunflower seeds, tofu and wild rice.
This fermented milk product is the best version of all dairy production. In addition to increasing life expectancy , it is essential for good health. This food, which is often held up as the key to all digestive problems, is also the key to anxiety and stress.
Stress is known to reduce your metabolic activity and disrupt your nerve center. A recent study showed that eating probiotic yogurt can help the brain function regularly, decreasing the chances of depression or anxiety. They showed receptors for the neurotransmitter GABA, suggesting that yogurt changes brain neurochemistry.
Salmon is the name for the variety of fish Salmonidae . A study of the metabolism of people with diabetes found that omega-3s prevent the stress hormones cortisol and adrenaline from peaking. Diets rich in omega 3 help reduce food-related heart disease.
An Ohio University study showed that significant loss of tension occurred in those who got enough omega-3s in their diet. Omega 3 reduces levels of cytokines, which are components that promote inflation in the body and can lead to disease and heart attacks. Omega 3 fatty acid is actually a polyunsaturated fatty acid, responsible for controlling blood clotting and building the cell membrane in the brain. Other sources of omega 3 include soy, rapeseed, flaxseed and walnuts.
6. Sweet Potato
Sweet Potato is a light, sweetened tuberous root. It is very rich in all kinds of vitamins and minerals such as vitamin C, vitamin D, vitamin B6, iron and magnesium. It is one of the excellent foods to fight anxiety and stress. It helps build the immune system and is responsible for boosting energy levels, improving mood and healthy bones, skin and nerves. It also helps to keep the heart healthy by reducing homocysteine in the body.
Magnesium and iron act as anti-stress elements, improving both your digestive and immune systems. Sweet potatoes keep you active and revitalize your body every day.
This fruit from American Persia is the “crocodile” version of the pear. However, in terms of efficiency to reduce anxiety and stress it works like a crocodile. Avocados are rich in 14 minerals and essential fatty acids, which are highly beneficial for health.
Avocados are rich in vitamin B, which helps to develop healthy nerve and brain cells. It also has high levels of monounsaturated fat and potassium, which help lower blood pressure and fight high blood pressure resulting from stress. Avocados help increase the production of serotonin, which is also a hormone that helps relieve anxiety and stress. It helps in cell production and absorption of minerals from other foods.
This ground green vegetable, with its mild flavor and refreshing feel, simply leaves its mark on you. It has a flavor slightly reminiscent of watery lemon. You can enjoy the cucumber in juice form, or simply cut into cubes with a pinch of salt to eat anyway. It can be made as a salad, with celery, carrots and tomatoes, all of which contain stress-relieving properties.
Cucumber is a pump for all the nutrients the body needs. They are high in carbohydrates and have zero fatty acids, which means instant energy with no fat at all.
Shellfish are edible marine bivalves that include oysters, mussels and scallops. You can eat them raw with a touch of lemon or in pastas and soups. Also, shellfish should be eaten in limited amounts, as they can raise cholesterol in someone who already has this type of problem. Shellfish are foods to fight anxiety and stress because they are rich in vitamin B, which reduces stress instantly, and they are also rich in chromium, which helps improve reflexes.
Almonds are edible, crunchy, brown and golden seeds of the almond tree. Almonds are full of Vitamin B2, Vitamin E, Magnesium and Zinc, so they are also foods to fight anxiety and stress. Magnesium and Vitamin B, as mentioned before, help to increase serotonin. Zinc helps fight the negative effects of stress and vitamin E acts as an antioxidant that destroys free radicals related to stress and heart disease. However, you should only eat a small handful at a time, as they are high in calories.
1. Strawberries with chocolate sauce
Well, you don’t need any science or reasons why the number one on this list is chocolate and strawberries. Unless you’re allergic to any of these, simply go ahead and immerse yourself in this delicacy – strawberries bathed in a rich chocolate syrup. No, they won’t make you gain weight. If anything, it will be to make you feel much better than before.
Nutrition and stress have always been linked. So it’s time to feed and feel better.