Inventory of eight foods to relieve stress
Inventory of eight foods to relieve stress, with the accelerated pace of society, people's pressure is also increasing. If you don't relieve the pressure, it will have a great impact on your life and work. In fact, a lot of food can relieve pressure, the following share inventory of eight major food to relieve pressure.
Inventory of the top eight foods to relieve stress 1
Dark chocolate
No need to feel guilty for eating chocolate. Stress can make us crave for sweets and fatty foods. When it hits, eat some dark chocolate. It has been found that 40g of dark chocolate a day can help us cope with stress. This is because dark chocolate releases beta-endorphins in the brain. It also has phenylethylamine, a substance that is said to evoke feelings of pleasure and happiness. And what we need to look for is chocolate with at least 70% cocoa content.
Nuts
If you're surrounded by stress, your body depletes certain vitamins faster. Nuts are rich in these elements - B vitamins, zinc, magnesium and omega oils. Nuts balance blood sugar levels, reduce the need for sugar, and regulate appetite and metabolic support. Don't be afraid of the fats in nuts. Studies show they help with weight management.
Berries
Famous antioxidant fruit. Berries contain compounds that can help prevent premature aging caused by chronic stress. If you feel you must have a sweet tooth, these raspberries, strawberries, blackberries and blueberries are your best bet.
Fatty Fish
Fatty fish contain omega-3s, sometimes in the form of DHA and EPA. DHA is essential for a good night's sleep and mood, and EPA helps to reduce stress-related inflammation in your cells. omega-3s also contain B vitamins, zinc, and magnesium, which are much needed and optimal during times of stress. Omega-3s also contain B vitamins, zinc and magnesium, which are needed during times of high stress and are best sourced from 2-4 servings of salmon, sardines, trout or mackerel per week.
Celery
Stress affects sleep, and you may find that waking up before you've slept is a common symptom of high stress. The tryptophan in celery helps your body produce brain serotonin, which is essential for maintaining a positive mood as well as healthy sleep. Celery stalks with unsweetened peanut butter can help ensure quality sleep throughout the night as well as maintain blood sugar levels at a constant level.
Chamomile
You may know that chamomile has a calming effect at bedtime by boosting aminoglycine, which soothes the nervous system. In fact, it also raises levels of horse uric acid, which is very useful in relieving your stress. Drinking chamomile tea after meals can help regulate digestive problems such as stomach cramps, constipation, and other such stress-related stress colon syndromes.
Licorice
If chronic stress is wearing you down, licorice may be helpful for your adrenal function. Nestled on top of the kidneys are two small glands. They make the stress hormones cortisol or adrenaline to help you through. Their ability to make these hormones is limited though, so we need to prevent the adrenaline from running out. Try replacing coffee (an adrenal depletion agent) with licorice tea when you're stressed, but be aware that it's very stimulating, so don't drink it after 2pm.
Olive oil
You probably know that it has cardiovascular protective effects, which is vital as stress has been shown to be a potential cause of heart disease. Existing research has found that the compound oleocanthal (stimulant tetra) in olive oil has the same anti-inflammatory effects as ibuprofen, but it has no side effects.
Take a look at the top eight foods for stress relief21, skim milk
Scientists have confirmed that the traditional hot milk remedy for insomnia and anxiety is effective. Experts say that calcium reduces muscle spasms and soothes stress. Drink a glass of milk (preferably skimmed or 1% fat) ? It also reduces premenstrual syndrome, such as moodiness, anxiety, and irritability A certain study showed that women who drank more than four glasses of low-fat or skimmed milk a day were 46% less likely to suffer from premenstrual syndrome compared to women who drank up to one glass of milk a week.
2, oranges
What to do when you're worried about a job interview or presentation? Pour yourself a glass of orange juice or peel an orange. The vitamin C in it can help you out. In one study, researchers selected 120 subjects who were tasked with public speaking and doing math.
The results found that those who consumed 3,000 milligrams of vitamin C felt less stressed, and their blood pressure, and the stress hormone cortisone, returned to normal levels faster. Anne Jamerson, a registered dietitian and spokesperson for the American Dietetic Association, explains, "Vitamin C also boosts the immune system." What are you waiting for? Have one of the best fruits of the month.
3. Cereal
Both dark chocolate and carbohydrates cause the brain to produce serotonin, a relaxing chemical. Experts say that the slower the body absorbs carbohydrates, the more stable serotonin levels are, and the less likely you are to have a sudden emotional breakdown.
Sticky-tasting, nutrient-rich cereals are rich in fiber, which slows down absorption in the stomach. Experts also recommend adding jam to cereal to speed up the brain's production of serotonin. When you're dealing with a high-pressure day, avoid refined foods so that 'food is digested faster, and opt for old-fashioned cereal instead. If you're short on time for breakfast, opt for instant cereal and ditch the cocoa muffin.
4, salmon
The number one enemy of stress hormones is omega-3 fatty acids, a study found that foods rich in omega-3 fatty acids can control cortisone and adrenaline levels. -3 fatty acids can prevent heart disease. Eat 100 grams of fish, especially fatty fish such as salmon, mackerel, herring, and light tuna, at least twice a week. Don't like fish? Then buy foods with added ?DHA (eggs, yogurt, milk, soy products are rich in this type of fatty acid).
5, spinach
Magnesium has a calming effect. When you're starting a new round of chatter at a company party, this mineral helps lower stress and keeps you relatively relaxed. Magnesium deficiency can lead to migraines and easy fatigue. One bowl of spinach provides 40 percent of your daily magnesium intake. Try substituting spinach for cabbage the next time you make sandwiches and salads.
6, almonds
When you're in the middle of a mess and you're about to freak out, grab a handful of large almonds and try them first. Almonds are rich in vitamin E, an immune-boosting antioxidant. Almonds also contain vitamin B, which helps you face unusually bad events. Eating about a quarter cup of almonds a day can be an effective stress reliever, and another great way to de-stress is to throw out the traditional peanut butter on high-pressure days and replace it with almond butter.
In addition to reducing stress, large almonds can also prevent diabetes, as studies have proven: adding large American almonds to the diet, especially at breakfast, can maintain healthy levels of insulin, which both helps to maintain healthy blood glucose levels and facilitates the treatment of type 2 diabetes, the most common form of diabetes.
Not only that, but large almonds are also rich in monounsaturated fatty acids, vitamin E, protein, dietary fiber, zinc, calcium, magnesium, and other trace minerals. Adding a handful of crunchy, delicious large almonds to your breakfast not only upgrades the nutritional and enjoyment of your breakfast, but also your overall health!
7, pistachios, pecans
Pistachios or pecans are also a good choice. They prevent the heart from beating too fast when stress hits. Experts explain, "When faced with stress, the cardiovascular response is immediate due to stress." Stress increases and adrenaline raises blood pressure, hence the need to reduce the pressure on the heart. In their research, experts found that eating a handful of Vandolphin pistachios a day lowers blood pressure and reduces the burden on the heart. The study also found that walnuts also have a role in lowering blood pressure by adding 30 grams of almonds, pistachios, and walnuts to salads, cereals, and cereals.
8, avocados
The next time you salivate over high-fat, creamy foods, reject ice cream and replace it with homemade avocado salsa. Its mellow flavor will satisfy you and reduce mania. In addition, monounsaturated fats, potassium can lower blood pressure.
According to an institute, one of the best ways to lower high blood pressure is to consume enough potassium. Half an avocado provides 487 milligrams of potassium, more than a medium-sized banana. To make your own guacamole, puree a medium-sized avocado and add 2 tablespoons of lemon juice and a pinch of chili powder.