Are you suffering from stress or depression because of a hectic job, pressure from the boss or manager? This content will helpful for you because it will provide you best health tips that will relax you from stress and depression.
All our reactions are in balance, which ensures the smooth functioning of the whole organism. Under the influence of stress, fine-tuning gets lost, disrupting the normal functioning of all organs and systems.
The nervous, endocrine, and immune systems are the first to suffer. Eating a healthy diet can help maintain balance. it’s important to stick to a stressful diet.
How foods and stress are related?
We are using to the fact that food is the only building material for our cells. But products can more subtly influence the work of metabolic processes.
Food is capable of both chronic aggravating processes and helping to improve the general condition, including the development of stress.
Stress forces all systems to activate. The body begins to work literally for wear and tear, which shakes the established balance. This defense mechanism is called “fight or flight” and regulated by adrenal hormones.
Modern stressful situations do not require an aggressive response, and protective factors negatively affect the digestive, cardiovascular, and nervous systems. Long-term stress can even cause gastrointestinal ulcers.
Research from the American Institute of Nutrition has found that certain foods can help reduce anxiety and stress in the body. A well-formulated healthy diet relieves stress, anxiety and panic attacks.
What foods does the nervous system need?
Nutrition during stress and depression should maximally cover the needs of the worn-out body. To reduce the acute reaction of the nervous system to stress, require foods contain:
B vitamins: Improve metabolism and promote regenerative processes in nerve cells.
Minerals (calcium, magnesium, zinc, potassium): They are responsible for the transmission of impulses and improve brain cells’ functioning.
Iodine: This trace element has a huge effect on the production of thyroid hormones, which directly affect the activity of the central nervous system.
Activators of the production of serotonin, dopamine, and endorphin: Hormones of joy are responsible for a good mood and affect areas of the brain that affect the peace of mind.
Polyunsaturated fatty acids (omega 3, 6, 9): have an extremely extensive effect, starting with strengthening blood vessels, improving vascularization of the central nervous system, ending with the protection of fibers from damaging factors.
Formulating a diet and a healthy diet with foods rich in these substances will help you get through periods of stress more easily. Often, micro nutrient deficiencies exacerbate the course of depression, leading to prolonged stress processes in the body.
Eating during times of stress should not overload the digestive tract. The menu should be compiled taking into account the digestibility of products and also take into account the composition of fats, proteins and carbohydrates.
Top 14 foods against stress:
Animal proteins contain essential amino acids for the body (phenylalanine, tryptophan) that affect the synthesis of hormones and neurotransmitters. To not overload the digestion, it is worth choosing lean varieties (turkey, chicken, beef).
b) Fatty fish
Fatty fish is a source of polyunsaturated fatty acids, iodine, phosphorus.
With global iodine deficiency in the population, seaweed is a valuable source of it. In addition, the product contains B vitamins and pantothenic acid, which is responsible for the construction and development of cells in the nervous system.
d) Dairy Products
Dairy products are necessary for the intake of phosphorus and calcium into the body.
e) Whole grain cereals
Provide energy for cells due to the high content of complex carbohydrates. Porridge is a valuable source of vitamin B and promotes serotonin synthesis in the body (oatmeal is especially famous for this).
f) Green vegetables
These include spinach, lettuce, all types of cabbage, green beans. Foods are rich in B vitamins, helping to strengthen the central nervous system.
Tomatoes are natural antidepressants due to their high tyramine content (a substance that converts into the hormone of joy).
Contains antioxidants, potassium, and a whole group of vitamins. Citrus fruits also contain essential oils that are used for soothing aromatherapy.
Activate the digestive tract, plus they raise the mood by actively affecting our olfactory receptors.
During emotional upsets, everyone is drawn to sweets. The best way to satisfy this need is to add a teaspoon to tea or curd.
Nuts are a rich source of fatty acids that help nourish the brain and improve memory.
Actively promotes the production of endorphins. The best choice is over 75% cocoa.
Green tea is especially useful. It is a powerful antioxidant that improves brain activity.
Scientists in Israel highlight the important role of tea in the fight against Alzheimer’s and Parkinson’s. It should be borne in mind that overly strong tea, on the contrary, causes excitement.
Contains high amounts of vitamins B6 and folate, which are involved in maintaining calmness.
The main thing, when choosing stressful food, is not to forget about drinking pure water. Sufficient fluid intake maintains an optimal blood composition in the human body, accelerates metabolic processes, and prevents dehydration.
What products are unnecessary?
When composing a menu, pay attention to the way you prepare the dishes. Fried, fatty foods inhibit the digestive tract, impairing overall well-being. It contains large amounts of harmful cholesterol, leading to atherosclerotic deposits and poor circulation.
Do not get carried away with confectionery. A large amount of sugar causes a spike in the production of joy hormones. Then comes the “rollback” phase, exacerbating the state of stress. The pounds gained during stress due to impulses of “seizing” melancholy are unlikely to add joy.