Healthzia – It is undeniable, everyone must have experienced stress. Stress can affect anyone, from children to the elderly, can experience it. But there is no need to worry, it turns out that there are various anti stress nutrition that can reduce or prevent this stress.
Efficient stress management is combining a healthy diet, regular exercise and a few lifestyle changes. A balanced diet can increase the body’s resistance to the bad effects of stress. Do not ignore the intake of foods that contain anti stress nutrition which functions to reduce the risk of worse stress.
Many people think that stress can go away on its own. It is true, but there needs to be a variety of additional anti stress nutrition that can help relieve stress effectively and quickly. Do not underestimate if we are experiencing stress, do good handling so that stress does not continue to attack us
Here are some anti stress nutrition quoted from everyday health:
Warm and Calming Food
For dealing with stress, the nutritional profile of food may be as important as how you feel.
These snacks can help reduce stress in two ways – through their chemical and emotional effects.
Chocolate feels like a pleasure that can be a real treat to just enjoy it, and the feeling itself can help reduce stress, says Meyerowitz.
Whole Grain Carbohydrates
Followers of the low-carb keto diet, take note: The right carbs can act as a stress reliever! According to MIT, carbohydrates can increase levels of serotonin, a chemical in the body that helps improve mood and reduce stress.
More serotonin means more concentration and a more productive workday. But choosing the right carbohydrates is important.
The potassium-rich yellow fruit contains the mood-enhancing chemical dopamine, along with magnesium, which decreases in levels during times of stress.
A preliminary study published in Neuropharmacology also found that magnesium deficiency improved symptoms of depression and anxiety in mice.
Stress can put a strain on the heart, but eating fatty fish can help strengthen your heart rate and improve your mood.
Looking for a quick and simple way to relieve stress? Fill your cup with water and drink! The importance of hydration during times of stress is well documented.
Even mild dehydration can raise cortisol levels, which contribute to increased stress, as described in a study in the Journal of Sports Sciences.
Your mom was probably interested in something when she told you to drink all the milk at the dinner table. As it turns out, calcium not only strengthens your skeleton – it can lighten your mood too.
Milk and other dairy products with added calcium and vitamin D can help relax muscles and stabilize moods; A January 2017 study in Obstetrics & Gynecology Science suggests that this nutrient can even relieve symptoms of premenstrual syndrome, which we know can increase stress!
Nuts are a boon to your health in more than one way. First, filling, meaning it can help ward off unhealthy desires. Second, they can help lower blood pressure, according to a July 2012 study in Hypertension, which focused on pistachios.
Oranges and Other Vitamin C Rich Fruits
Vitamin C not only prevents scurvy – it can also prevent stress.
Eating citrus fruits, including oranges, grapefruit, and strawberries, is a great start, but you need supplements to get these high levels of nutrients. Talk to your doctor before adding vitamin C supplements to your diet.
Be prepared at will. Avocados are loaded with healthy monounsaturated fats, vitamin C, vitamin B6, potassium and fiber, making them the perfect stress-fighting snack.
Additionally, the healthy fats and fiber in avocados can help provide a feeling of fullness, preventing you from snacking unhealthy when stressed, suggests an April 2017 study in The FASEB Journal.
You may think that the salad table is boring, but to reduce stress, it’s probably one of the best choices you can make at lunch.
Green leafy vegetables, such as spinach and kale, as well as other raw fruit and vegetables, are stress-busting powerhouses, as explained in an April 2018 study in Frontiers in Psychology.
As a rich source of magnesium, green vegetables can help regulate cortisol levels and blood pressure. Additionally, green leafy vegetables contain folate, which plays an important role in the convenient production of the chemical dopamine.
Those are various anti stress nutrition that can be applied to us if we are under stress. Maybe you need to consult the nearest doctor if the situation persists in you.