You can cope with stress with the help of proper and healthy eating. To do this, you need to choose the right diet, which will relieve your nervous system, and soon you will feel much better, no frustration will cause you to lose yourself.
To combat various stresses, it is necessary to use certain useful products, which will be discussed below. Food should be, first of all, diverse. Therefore, the menu of each day should include fruits, cereals, vegetables, nuts, dairy products, fish, greens and low-fat meat.
The combination of the necessary amount of vitamins and trace elements will create anti-stress conditions. But there are a number of products that are particularly effective in dealing with overloads. Check out 13 foods that can help you deal with stress.
#1. Citrus fruits. They contain a very large amount of vitamin C, which plays a leading role in the fight against stress. Lemons, grapefruits, oranges and tangerines should be eaten as often as possible. You can even make a delicious cocktail: peel one orange, grapefruit and lemon, put in a blender and whisk thoroughly.
#2. Green vegetables. These include white cabbage and cauliflower, broccoli, onion, lettuce, spinach, sorrel. All of them contain a significant amount of vitamins and antioxidants, which restore the body after nervous disorders. They also contain potassium, an element necessary for the proper functioning of the nervous system. With regular consumption of green vegetables, nervous excitability passes and stress resistance increases. Also, when introducing these vegetables into the diet, we get the necessary fiber, which cleans the body perfectly. It has been proven that the body contaminated with toxins is especially prone to stress.
#3. Chocolate. Many people know that this product improves mood, because it helps to produce the hormone endorphin – the hormone of happiness. But this is not its only useful tool. In cocoa beans, of which real chocolate is made, there are special antioxidants that prolong the life of nerve cells. You don’t need to eat large quantities of chocolate to prevent stress. It is enough to eat 30 grams of quality dark chocolate a day.
#4. Seafood. It is practically the only source of valuable polyunsaturated fatty acids (including omega-3) – a “fuel” for the work of the nervous system. Also, seafood, in large quantities, contains zinc and iodine – the elements necessary for the normal operation of the endocrine system. By the way, hormones determine our mood.
#5. Cereals. They are rich in B vitamins, which are very necessary for replenishing vital energy and strength. The source of them can be whole wheat bread made from wholemeal flour, with the content of grains with a shell.
#6. Almonds. They contain the vitamin riboflavin (B2), as well as vitamin E, zinc, and magnesium. They produce serotonin, which counteracts stress and improves mood. Zinc also removes negative effects of stress, and vitamin E works as a powerful antioxidant. It is enough to eat a small amount of these nuts, everyday, to relieve the nervous system.
#7. Carrots, pumpkin and other orange vegetables and fruits. They are saturated with provitamin A and beta-carotene. These elements strengthen the vessels of the brain and normalize the circulation of blood in the peripheral and central nervous system. They also perfectly relieve stress and improve mood. It is recommended to eat at least one carrot daily. And it’s better in the morning, because it is at this time of the day that carbohydrates and beta-carotene are better absorbed.
#8. Celery. The phyto-elements contained in it calms the nervous system. In summer, one must eat at least a little celery. You can drink the juice by twisting the plant in a blender. It is also useful to eat salads with celery.
#9. Sea kale. It is very rich in iodine, which has a beneficial effect on the functioning of the thyroid gland, and reaction to stresses largely depends on it. Iodine must be present in the diet, as it is a structural element of many hormones. A hundred grams of sea kale per day will provide daily rations
#10.Oily fish.Oily fish, such as tuna, salmon and trout, are rich in omega-3 fatty acids, which remove, not only inflammation, but also anxiety. A study among medical students in 2011 showed that daily supplements of omega-3 acids reduced anxiety by about 20%.
#11.Whole grains.The good news for carbohydrate fans is that science says your favorite foods can help you cope with stress. Carbohydrates stimulate the production of serotonin, which, in fact, repeats the action of antidepressants. Serotonin also has the added benefit of allowing you to feel saturated longer and thus prevent overeating. But, of course, whole grain bread in this case will be better than loaves and buns.
#12.Dark chocolate. And now, excellent news for those who can not live without sweets – chocolate is officially allowed! According to the magazine, Health, it reduces the amount of stress hormones in the body, and antioxidants in the composition reduce blood pressure and improve blood circulation.
#13. Green tea. Its anti-stress effect is based on a high content of antioxidants. In addition, the process of drinking tea calms you down on its own. At this time, we receive so much spiritual warmth and relaxation that is necessary for us to calm down – physically and emotionally. A cup of fragrant, slightly tart green tea helps us cope with stress, and also communicate with a close friend who can also help in a difficult situation.