6 Ways to Relieve Allergies and Stress Through Diet and Lifestyle Adjustments

Many people in modern times are often troubled by the pressure of life, and it is difficult to prevent allergies from coming to their door as the seasons change. Nutritionist Xue Xiaojing revealed that studies have shown that allergy patients who are in a state of stress for a long time will have more attacks, and patients with more frequent allergies are more likely to have negative emotions. In this regard, he summed up 6 major ways to resist stress and allergies, including intake of healthy fats, adopting a 211 diet, eating more vitamin C and vitamin D, adjusting diet to maintain intestinal health, and learning to relieve stress.

Xue Xiaojing posted on the Facebook fan page “Nutritionist Mother Xiaojing’s Life Notes” that various factors in life may contribute to the aggravation of allergic symptoms, such as personal self-demand, family factors and work pressure. Allergy sufferers who are in a state of stress will have more attacks, resulting in the proliferation of negative emotions, so how to make adjustments in diet and life to relieve the discomfort related to stress and allergies? are important issues.

Omega-3s balance stress and immunity

Xue Xiaojing pointed out that moderate intake of healthy fats can help reduce stress and alleviate allergy symptoms. A study published in the American Journal of Psychiatry in 2022 revealed that Omega-3 fatty acids have 6 components that can reduce stress. In addition to reducing the occurrence of depression, they can also effectively relieve allergic reactions, such as coughing, sneezing and skin redness. Although it cannot change the allergic constitution, it can alleviate the occurrence of allergic reactions. Therefore, she suggested that you may wish to increase the intake of foods rich in Omega-3 PUFA in your daily diet, such as salmon, mackerel, saury, sardines, and flaxseed oil.

Effectiveness of 211 meal plate to stabilize blood sugar

Xue Xiaojing mentioned that stress has a major impact on the metabolic function of the human body! Type 2 diabetes may be caused by psychological and physical stress. When stress occurs, the adrenal gland in the body will produce cortex, commonly known as “stress hormone”, to increase blood sugar and blood pressure. At this time, blood sugar will rise. Let the body have enough energy to face the stress, but if the pancreas is not functioning well, it will be more difficult for the blood sugar to return to the original standard when the stress is relieved, so persistent hyperglycemia occurs, leading to insulin resistance and eventually diabetes.

In this regard, Xue Xiaojing reminded that maintaining the stability of blood sugar can reduce the symptoms of allergies. Once the pressure increases, you should eat foods with a low glycemic index, such as whole grains, vegetables and sufficient protein. You may wish to adopt the 211 diet Mode, mainly to eat prototype food, but also to increase the intake of vegetables.

Vitamin C, D, relieve stress, desensitize

Xue Xiaojing pointed out that vitamin C is an important antioxidant in the human body, which can remove unstable free radicals, thereby delaying cell aging, and can also promote the production of interferon, effectively disrupt the attack of germs, prevent inflammation and improve immunity. She pointed out that when stress strikes, the body will consume a lot of vitamin C. At this time, it is necessary to supplement foods with high vitamin C content, such as cabbage, bell pepper, and guava. Studies have also revealed that vitamin D can help fight depression and maintain immunity. The normal functioning of the system and the reduction of the risk of allergies can be obtained through exposure to the sun, or by consuming foods rich in vitamin D, such as fish, egg yolks and milk.

Keep Your Gut Healthy

Xue Xiaojing said that the intestine is the second brain of the human body, which is the so-called gut-brain axis. The dense neurons in the intestine interact frequently with the intestinal microflora, and can communicate with the brain through endocrine and nerve message transmission. The well-known secret weapon for brain health; the probiotics in the intestine are one of the contributors to balancing immunity and reducing allergic attacks, because intestinal immune function is closely related to allergic reactions. Therefore, she recommends eating foods rich in probiotics and prebiotics, such as yogurt, sauerkraut, kimchi and other fermented foods, whole grains, vegetables, and fruits to maintain intestinal health.

Calcium Magnesium relieves stress and relaxes nerves

Xue Xiaojing mentioned that calcium participates in hormones such as nerve conduction and muscle relaxation. Therefore, when you are emotionally restless, moderately supplementing calcium can achieve the effect of soothing emotions; magnesium participates in the activation of more than 300 enzymes in the human body, including energy. Metabolism and the effect of stabilizing the nervous system. When stress hormones rise, it will accelerate the consumption of magnesium ions and excrete them from the body. The lack of magnesium will make the brain prone to anxiety and depression, and it is more likely to be affected by the next stressful event. loss, forming a vicious circle.

Xue Xiaojing explained that once the concentration of magnesium ions in the human body is insufficient, nerve cells will become easily stimulated, causing reactions such as excitement, agitation, sensitivity, and nervousness. When brain cells receive a large amount of stimulation for a long time, it will also cause difficulty in falling asleep and insomnia In addition, magnesium can also relax the nerves, which is quite helpful for sleep disorders such as light sleep, dreaminess, and insomnia. It can not only improve sleep quality, but also effectively reduce stress.

Xue Xiaojing also said that because of the National Nutrition Survey in recent years, magnesium is the second most important mineral in China! Therefore, in order to alleviate the stress of life and work, you must first get enough calcium and magnesium from your diet, such as pumpkin seeds, avocado, cashew nuts, and green vegetables, and then consider taking supplements.

stress-relieving lifestyle

Xue Xiaojing revealed that in addition to dietary adjustments, one should also pay attention to a lifestyle that relieves stress. She suggested that regular exercise, maintaining a good schedule, learning mindfulness meditation and other methods to relieve stress, and moderate intensity (70% to 80% of the maximum heart rate) endurance exercise (running more than 50 minutes), will significantly improve The concentration of cannabinoids in the blood triggers the release of dopamine in the brain. Therefore, she pointed out that aerobic exercise, especially running, often has the effect of making people feel happy and intoxicated. In addition to increasing the concentration of serotonin, improving the mood and improving the sleep cycle, it can also consume the energy in the body. Stress-producing substances, such as adrenaline, help the body relax.