Many suffer from stresses and pressures that make their daily life an unhappy experience, affecting their psyche and their relationships with others, so they look for different ways to mitigate these effects.
The way each of us deals with stress and pressure is different, so some resort to what is called stress management to overcome it, as well as many strategies, including food.
Here we look at some foods that can help manage stress and stress.
1- Comfort foods, such as hot oatmeal, increase serotonin, which calms stress and, like other foods, reduces cortisol and adrenaline, harmful stress hormones and reduces the effect of stress by strengthening immunity and lowering blood pressure.
2- Complex carbohydrates, which take longer to digest, stimulate the brain to produce more serotonin, to make you feel happy and balance by stabilizing blood sugar levels; These include whole grain breads, pastas, breakfast cereals and old-fashioned oatmeal.
3- Simple carbohydrates, nutritionists usually recommend avoiding them, including sweets and soft drinks, which are digested quickly, so serotonin increases, but this does not last long and can lead to an increase in blood sugar, so it must be reduced.
4- Oranges, contain vitamin C, which can reduce the levels of stress hormones by strengthening the immune system, and a study on those suffering from hypertension showed that the level of cortisol (stress hormone) returned to normal faster taking vitamin C before performing a stressful task.
5- Spinach, a little magnesium can lead to headaches and fatigue, which multiplies the effects of stress, but a cup of spinach helps you store magnesium, and leafy greens are good sources of magnesium, and you can try some cooked soybeans or magnesium-rich salmon steaks.
6- Fish helps control stress, especially fatty ones. The omega-3 fatty acids in salmon and tuna can prevent an increase in stress hormones and may help protect against heart disease and depression. Just eat at least 3.5 ounces of oily fish twice a week.
7- Black tea helps to recover from stress faster and a study showed that those who drank 4 cups of tea a day for 6 weeks felt calm and had lower levels of the stress hormone “cortisol” after stressful situations.
8- Pistachios, along with other nuts, are good sources of healthy fats and can help lower cholesterol, reduce inflammation in the arteries of the heart, reduce the chance of diabetes and protect against the effects of stress, but don’t overdo it by eating them. as they are high in calories.
9- Avocado, one of the best ways to reduce high blood pressure is to take potassium, and half an avocado fruit has more potassium than a banana, and it’s a good option when you feel stressed and want to eat a high-fat meal , as avocados contain a high percentage, and pay attention to calories.
10- Almonds are full of useful vitamins, including immunity-boosting vitamin E and a group of B vitamins, which can make you more resilient during bouts of stress or depression. It would be helpful to eat a quarter cup per day. day.
11- Vegetables can help relieve tension automatically, as chewing celery sticks or carrots releases clenched jaws and the goal is achieved.
12- A snack before bed, as carbohydrates before bed can accelerate the secretion of serotonin in the brain and help you sleep better, instead of heavy meals which can cause heartburn.
13- A glass of warm milk can help relieve stress while you sleep. According to research, calcium reduces anxiety and mood swings. Skim or low-fat milk is usually recommended.
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