Stress and anxiety is a situation faced by everyone. Especially, nowadays people may often feel difficult to deal with so much stress due to this pandemic situation. It directly leads to harmful effects on the body and indirectly increases health problems. People might not be able to decide how to handle it or deal with such situations. So, food plays a major role which helps in taming stress. Interestingly, some of the certain food items are discussed below which may have stress-relieving qualities. And provenly reduce the anxiety level of an individual.
Have a look at this list!
Dark chocolate proved to reduce stress in two ways- chemical and emotional impact. It is also considered a mood-boosting item. It contains antioxidants that not only satisfy the taste buds. But can also that help to reduce the stress level in the body.
Consisting of cocoa may also be the reason for stress reduction. And also improves the cognitive function and mood of an individual. It is a great source of magnesium. Consumption of an appropriate amount of magnesium can help to reduce depression.
Dark chocolate also contains flavonoids which are potent antioxidants & anti-inflammatory agents. So, one should choose dark chocolate with a high percentage of cacao. Particularly, 70% or more and avoid the one with high sugar and fats.
Avocados are not only just delicious mashed or sliced and added to a salad — they also offer B vitamins & omega-3 fatty acids. These healthy acids are known to reduce stress and anxiety, boost concentration, and improve mood. It is important to get the right amount of omega-3 fatty acids in your diet for overall health in addition to the benefit of helping reduce stress.
Avocados are the only fruit that provides a valuable amount of healthy monounsaturated fatty acids (MUFA) and contains nearly 20 vitamins and minerals. Particularly, MUFA provides the benefit of weight loss.
The possible superpower of avocados goes beyond their omega-3 fatty acids. It also contains lutein, beta-carotene, vitamin E, and folate. Especially, folate is used to reduce stress.
They also consist of phytochemicals, fiber, and essential nutrients, according to the National Health and Nutrition Examination Survey. The survey suggested that avocados have been linked to better diet quality and nutrient intake as well as a lower risk of metabolic syndrome, which is a group of conditions that include high blood pressure and obesity.
Avocados also improve digestion, decrease the risk of depression, and provides protection against cancer.
Sipping warm milk before bed is an old home remedy for getting a better night’s sleep. Warm milk can have a relaxing effect on the body as well as on a psychological level. Fortified milk considers being an excellent source of vitamin D. This aims to boost happiness and reduce the risk of panic disorders.
The amino acid tryptophan present in milk relaxes the body and allows it to drift off to sleep more easily.
Calcium-rich foods are an essential part of a healthy diet for bone health but this nutrient may also help reduce depression. Milk and other dairy foods with calcium and added vitamin D can help muscles to relax and stabilize mood, even found that it can also ease symptoms of premenstrual syndromes.
Stress fighter and also prevents heart disease, seafood is just filled with so many benefits. Fatty fish is one of the best options to go for as it keeps your heart healthy and also produces omega 3 fats which reduces stress levels.
Omega-3 fats are essential in brain health and may be involved in the functioning of serotonin, a neurotransmitter that is important in the regulation of mood.
Fatty fishes are incredibly rich in omega-3 fats and vitamin D, nutrients that reduce stress levels and improve mood. Vitamin D also plays a key role in mental health and stress regulation. Low levels are associated with an increased risk of anxiety and depression.
The heart-healthy omega-3 fats in fishes like salmon, sardines, and tuna manage adrenaline levels to help keep an individual calm, cool, and collected.
5. Green Leafy
These veggies do a body good! We might think desk salads are boring, but for releasing stress, green leafy veggies may be one of the best choices we can make at lunchtime.
Green leafy veggies also marked as a rich source of magnesium. It can help in regulating cortisol and blood pressure levels.
Moreover, green leafy vegetables are also great for health. They are full of minerals and vitamins and are very low in calories. Magnesium-rich leafy veggies help balance the body’s stress hormone, cortisol.
Additionally, leafy greens contain folate, a vitamin that plays a major role in the production of pleasure inducing brain chemicals serotonin and dopamine. Green leafy vegetables are a great source of fiber & alpha-linolenic acid (ALA) which helps in boosting energy levels.
The impact that stress can have on one’s health is serious and can cause problems to every major system of the body. Stress management can be a powerful tool for wellness since too much stress is bad for an individual. People can work on changing lifestyles to help to manage stress and anxiety.
With the right nutrition, one can reduce the impact that stress has on the body and effectively repair any damage that has been done. Proper nutrition prepares the body for any stress. When the body becomes stressed, it craves foods that have a high amount of fats and sugars. People need to avoid these fatty and sugary foods as they only provide someone with a small burst of energy, which will result in a long period of fatigue. On the other hand, a high-fiber diet rich in fresh fruits, green vegetables, nuts, and whole grains provides greater appetite satisfaction.
Most importantly, when one replaces junk foods with fresh, high-fiber foods, one is more likely to consume greater amounts of vitamins A, B6, and C, and the B vitamins niacin, thiamin, riboflavin, and folate. One will also have a higher intake of magnesium, iron, selenium, zinc, phosphorus, and calcium. These nutrients are all vital to healthy metabolism and provide significant stress protection.
So, people should understand that eating a healthy diet consisting of fruits, vegetables, whole grains, and protein can help them fight stress and anxiety. A healthy diet containing antioxidants and vitamins, minerals might help to reduce inflammation and oxidative stress.