Everyone has stress in their lives, stress and food go hand in hand. People start eating more when they are stressed out as it gives them relief. Some prefer junk food, some go with salads, and some go with light snacks, etc. One common thing is that they want to chew something or eat something. This is due to the presence of the stress hormone cortisol which triggers hunger or powerful cravings for a variety of food.
Having too much stress leads to anxiety which is not beneficial for your health. This can give rise to many disorders or diseases. Anxiety can be caused due to fear, tension, irritability, overthinking, excessive worrying, and issues in the work or social environment. These are a few things that commonly occur in stress too sometimes.
This eating can sometimes act opposite for you as some food can slow down your body and make you lazy or drowsy. Therefore it reduces the ability to cope. This is not beneficial for you as you won’t be able to solve the problem on which you are stressing and in the future, it will stress you more. There are a variety of foods which energize you and should be eaten in stress to reduce it.
Best Foods That Help Reduce Anxiety And Stress
Fruits and veggies
Healthy food like fruits and veggies can counteract the stress, with the presence of antioxidants present in it. Stress gets antioxidants exhausted. Antioxidants can boost your immunity. If these antioxidants get depleted then you will be more prone to illness. You can consume different types of fruits or veggies for increasing these antioxidants like cherries, apples, prunes, plums, and berries. Few more options available for you are broccoli, kale, spinach, and artichokes, etc. Other rich sources of antioxidants are red, pinto, and black kidney beans.
Foods rich in Vitamin C and B
Both Vitamin C and B can reduce your stress and also maintain your blood pressure. Vitamin C is much more than just curing illnesses like the cold. The most known source of Vitamin C is orange but you can also go for strawberries and grapefruits. For Vitamin B you can look for avocado and almonds which can raise the serotonin and dopamine levels in our body.
Chickpeas are filled with stress-reducing elements like vitamins and minerals. These include magnesium, zinc, potassium, selenium, Vitamin B, copper, and manganese. They also have legumes which are a rich source of L-tryptophan which generates mood-regulating neurotransmitters. Chickpeas also can boost brain health and enhance mental functioning.
Blueberries are a rich source of flavonoid antioxidants that possess anti-inflammatory and neuroprotective effects. It also decreases stress-related inflammation and also fights against cellular damage caused by stress.
Blueberries are packed with lots of benefits and also have a mouth-watering taste. They enhance a person’s mood. According to research, it can prevent depression and boost your mind.
Yogurt or oatmeal
It can reduce stress and also increases serotonin production in our body which makes a person feel calm and relaxed.
Foods that are fermented like yogurt and pickles (not made of vinegar) are packed with probiotics. It in return reduces the stress of a person. According to research, probiotics are used for treatment like depression and anxiety. It is because 95% of the serotonin is present in the digestive tract rather than the brain.
You should eat whenever you feel stressed as it makes you feel calm and relaxed.
They are often called the environment’s multivitamin. The reason behind it is that they are fully packed with nutrients. It has amino acids, vitamins, minerals, and antioxidants which are necessary for a healthy body. Eggs are rich in choline, a nutrient rarely found in foods. Choline can act as a guard against stress and also plays a crucial role in improving mental health.
Sweet potatoes are a nutrient-rich carb source that helps to reduce the stress hormone cortisol. They are filled with stress response nutrients like potassium and Vitamin C.
Nuts are not an easy-to-go snack but also reduces stress. Pistachios, almonds, walnuts, and flaxseeds are a few examples of nuts which have high levels of omega-3 fatty acids; it acts as a stress buster. It is observed that it decreases cortisol which leads to stress. According to medical research conducted, an omega-3 fatty acid also helps to reduce anxiety. Doctors often use it in stressful environments to decrease their stress levels.
These are a few examples of food intake during stress. You have plenty of options like herbal teas, whole-grain foods, kimchi, and add spices as it reduces stress. Organ meats, garlic, and fatty fish are some other options for non-vegetarians. Remember sometimes you need something that you crave but can’t eat due to your diet or any other reason. Like sugary foods like cakes, sweets, candies, etc.
You can also try having chocolates as it relieves stress immediately and gives you satisfaction. If you are diet conscious then you can have a dark chocolate piece. It has less sugar and also works better in situations like a stressed mind.
Other than the food you can also try exercising, meditating, staying hydrated or doing yoga as it reduces stress.
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