These food strategies help you support your body in times of stress, so you can prevent chronic diseases.
Stressful events are felt in the mind, but experienced in the body, say MindBodyGreen specialists. They cause a cascade of biological reactions that quickly release stress hormones, cortisol and adrenaline.
Rising levels of stress hormones can cause a series of physical symptoms that last for a while – even after the initial event that caused the stress has ended. But there are ways to support your body after a very stressful period in your life. Here’s what nutrition specialist Michelle Shapiro recommends:
1. Recover micronutrients (with an emphasis on minerals)
Our body uses additional vitamins and minerals during stressful events, because it prepares to defend itself. Replenishment of micronutrient reserves is an excellent way to convey to the body that it is safe. This also helps support proper hydration, detoxification and drainage, as well as restoring blood circulation and guiding stress hormones (walking can help with this too).
A good way to recover faster after stress is to consume a drink rich in minerals. The nutritionist recommends an “adrenal cocktail” with essential vitamins and minerals for the adrenal glands.
The ingredients you need:
150 ml orange juice (vitamin C)
150 ml coconut water (potassium)
a pinch of sea salt (mineral)
Optional extras:
You can also add magnesium powder to this drink (an essential mineral that is depleted during stress). Magnesium directly regulates cortisol production and metabolic functions. Adding a protein powder or collagen powder can help stabilize blood sugar levels.
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2. Balance your blood sugar
Blood sugar can become irregular during and after periods of stress because our stress hormones are closely related to blood sugar.
When blood sugar drops, cortisol is released. Cortisol signals the body that it needs sugar, therefore the blood sugar level increases even in the absence of food. During prolonged stress or repeated stress, blood sugar levels can begin to crash and suddenly rise, leading to a vicious cycle of stress/high blood sugar.
After a stressful event, it is good to eat meals that keep the blood sugar level stable, that is, quality proteins, good fats and carbohydrates rich in fiber.
3. Make sure you eat enough (and opt for cold foods if you have no appetite or feel nauseous)
Stress and anxiety can exhaust you. But it is essential to eat a few hours after stress to regulate blood sugar and send the safety signal to your nervous system (otherwise, your brain will think you are going to starve – literally). Sometimes it can be hard to eat when you’re stressed, especially if your anxiety causes nausea. In this case, eating cooked, hot food may not be a good idea. Cold foods are easier to eat during these periods, because they have a more subtle smell and taste. You can try smoothies, salads or even light sandwiches.
4. Choose good fats, with an anti-inflammatory role, and proteins rich in nutrients
Left unchecked, chronic stress is inflammatory to the body and can suppress the immune system. This inflammation can migrate to the brain, causing fatigue, sleep problems, brain fog and, at some point, other more serious neurodegenerative conditions.
The American fast food diet tends to be high in fats that cause inflammation, exacerbating the damaging effects of stress. By incorporating healthier, anti-inflammatory fats, you can neutralize and reduce the stress response in the body and brain, creating an environment conducive to healing.
Omega-3 essential fats are found in fatty cold-water fish (salmon, mackerel, tuna, sardines, herring), chia seeds, flax, walnuts and meat from grass-fed animals. Monounsaturated fats are found in avocados, olive oil, almonds.
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Protein-rich foods are also essential for reducing the inflammatory effects of stress on the body. During chronic stress, the body depletes “happiness” neurotransmitters, such as serotonin and dopamine. Proteins help in their recovery, thus giving us a better state. Aim for 25-30 grams of high-quality protein at each meal. You can get them from eggs, seafood, poultry, grass-fed beef, Greek yogurt, cottage cheese and tofu.
5. Drink ginger tea
Ginger has an anti-inflammatory effect and helps to improve the gastrointestinal function, at the same time reducing the feelings of post-stress nausea. In addition, it has antioxidant properties, which means that it protects cells against free radicals and oxidative stress, preventing chronic diseases in periods of high stress. Sip this calming tea as a morning, noon or night ritual to create a sense of stability and security in your mind and body.
What to avoid during stressful times:
Foods that increase blood sugar suddenly, such as refined carbohydrates (pizza, pasta) and cakes (sweets in general) Trans fats, which increase inflammation in the body (foods fried in oil, margarine, pastries) Excess alcohol and caffeine, which increase cortisol levels and keep you alert
Foto: Instagram/@alyssalynch
2023-10-17 05:07:50
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