When work pressure is high, lunch must be targeted. For example, you can choose more foods containing selenium, such as garlic and fish. Various grains rich in vitamin B also have a good decompression effect. At the same time, a cup of iced coffee also has a good calming and decompression effect. Eating something you like is helpful to improve your mood and satisfy your appetite. It does make you happy physically and mentally, but eating can make you feel happy or relieve stress. I believe many people want to know. Some people say that eating chocolate makes people feel good; Some people will gobble up ice cream, cakes and other desserts when they are depressed, and even taste spicy incense pots in a sweat, hoping to find an outlet for stress through spicy stimulation. Ouyang Zhongmei, a nutritionist in the Nutrition Department of National Taiwan University Hospital, said that when we feel a little depressed, moderate consumption of our favorite foods can effectively help improve our mood, but excessive consumption will put a burden on our body and create another source of stress, which will not improve our mood. Stress will lead to physiological changes, such as increasing the secretion of glucagon and adrenaline to stimulate sympathetic nerve, which will accelerate the heartbeat, tighten muscles, increase metabolic rate, increase energy consumption and increase oxidative stress in the body. Ouyang Zhongmei pointed out that diet is mainly to help reduce the harm caused by stress, not to relieve stress itself by eating. What are some stress-reducing foods? So what exactly is "decompression food"? Nutritionist Ouyang Zhongmei said that antioxidants are still the main components, such as vitamin B, vitamin C, vitamin E, calcium, magnesium, Q 10, isoflavones, polyphenols, lycopene, carotene and so on. In addition, some kinds of food can help relieve stress: 1. Carbohydrate: food rich in starch and other saccharides, including rice, noodles, potatoes, miscellaneous grains bread, sweet potatoes, pumpkins and other staple foods. Carbohydrate can promote the brain to secrete brain nerve conduction substance (serotonin), which makes the brain run smoothly and clear-headed, so proper intake of carbohydrate is helpful for the brain nerve conduction substance to operate in the body. 2. Fibrous: Stress can easily cause abdominal cramps or constipation, so eating more fruits, vegetables and grains rich in fiber is helpful for the operation of the digestive system. In addition, whole grains can also promote the secretion of nerve conduction substances in the brain and enhance the body's response. Nutritionists recommend eating at least 25 grams of fiber every day, replacing juice with whole fruit for breakfast, and whole cereal is also a good choice. 3. Vegetables: Eating more vegetables and supplementing L- tryptophan can help the brain produce serotonin. In addition, all kinds of vegetables, including green (such as broccoli), yellow (such as corn and yellow bell pepper) and orange (such as carrots), are rich in minerals, phytochemicals and vitamins, which can enhance immune response and prevent diseases. 4. Fruit: It is the best source of vitamins and can help release stress. In addition, it is also rich in plant polyphenols, which is an antioxidant that can enhance immune response and prevent diseases. 5. Fish: Deep-sea fish include tuna, salmon, sardines, trout and mackerel, because they contain the largest amount of omega -3, which can strengthen the heart and arteries and maintain the health of blood vessels and blood circulation. 6. Dairy products: It contains protein, which can help restore a lot of consumed energy. It is recommended to choose low-salt and low-fat milk, yogurt or cheese slices to reduce the burden on the body. 7. Nuts: Because they are rich in monounsaturated fatty acids and protein, they can replenish energy, and contain many minerals, especially trace minerals, which can increase the antioxidant capacity. Refuse to strengthen food and reduce physical harm. Pressure-boosting foods contain many things that we usually think are helpful to reduce stress, such as alcohol and caffeine. Although these things may bring short-term pleasure, they will also cause long-term physical harm, so we must correct these misconceptions. 1. Caffeine: found in coffee, tea, cocoa, cola, etc. When we eat it in moderation, caffeine can improve the activities of muscles, nervous system and heart, and increase our flexibility and alertness. However, if you drink a lot of alcohol, it will promote the release of adrenaline and lead to an increase in stress levels. 2. Alcohol: Moderate drinking is ok. In particular, the right amount of red wine is helpful to the cardiovascular system; However, if you drown your sorrows in alcohol, it will be the main cause of stress. 3. Smoking: Many people will regulate their emotions by smoking, which seems to really release the pressure in the short term, but it is very harmful to the body in the long run. 4. refined sugar: refined sugar provides short-term calories. When there is a lack of calories, there may be irritability, inattention, depression and other phenomena, but eating too much sugar will also increase the burden on the body, so sugary drinks or high-sugar foods are not suitable for eating. 5. Salt: Excessive salt can lead to high blood pressure, adrenaline consumption and emotional instability. Therefore, it is suggested that sodium should be reduced when cooking, such as some condiments with high salt content, and preserved foods with high sodium content, such as bacon, ham, sausage and processed foods, should be avoided as much as possible. 6. Oil: one of the killers of obesity, and it will bring unnecessary burden and pressure to the cardiovascular system and the body. 7. High protein: A high protein diet will increase dopamine and norepinephrine in the brain, both of which will aggravate anxiety and stress, so reduce meat intake. It's easy to relax stress by forming good living habits. Nutritionist Ouyang Zhongmei listed ten habits. When you turn them into your living habits, I believe you will find that your body is really different. 1. Have breakfast: Anyway, you should have some breakfast. An egg, a glass of orange juice, or a portion of fruit is enough, and it won't be too complicated. 2. Drink green tea: Caffeine will increase stress, so if you want to decompress and improve your mood, you may wish to consider switching to green tea with low caffeine content, which can not only calm your mood, but also contain antioxidants such as catechins. 3. Choose freshly squeezed juice instead of carbonated drinks: If you are a person who likes to drink carbonated drinks, such as cola and soda, it is recommended to choose freshly squeezed juice or diet soda. 4. Don't drink caffeine after 2 pm: It takes at least 6 hours for caffeine to be completely digested, so it will affect sleep if you drink it late. 5. Carry snacks with you: Putting some snacks rich in protein in your car, office or wallet, such as small packets of nuts, raisins and dried almond fish, can help avoid mood swings and fatigue related to blood sugar drop. 6. Prepare your own lunch: Taking time to bring a lunch can not only save money, but also eat healthier. 7. Keep inappropriate foods away from you: Try not to store foods high in sugar, fat or any unhealthy ingredients at home. 8. Plan health expenses for your family: It is recommended to plan healthy menus or snacks for yourself or your family every week. 9. Activities to relieve stress and tension: Choose yoga, keeping a diary, exercising, laughing, soaking in water, massaging … and any other ways you like to relax your nerves and release stress. 10. Design a relaxed environment: prepare a comfortable and delicious meal for yourself, turn off the lights, light some fragrant candles, play your favorite music or a good movie from the speaker, and sit on the sofa and enjoy this comfortable moment. Ouyang Zhongmei reminds everyone that food is a way to "help" relieve stress, depression and anxiety, and can never "cure" or "completely relieve" stress, because the source of stress is not food at first, so the only way to get rid of stress completely is to eliminate the source of stress, so as to truly get a comfortable mind.