FOOD FOR STRESS

 

Be it pandemic or post-pandemic, there is one thing that has to be with human beings for ages, i.e., stress. Be it the stress of hunting down animals for food in ancient times to the stress of being stuck in a traffic jam in the morning rush, stress has been a constant partner that’s always nagging and cannot be ignored. With the world being constantly updating, many research and studies worldwide have proven that food can play a vital role in decreasing stress and boosting the level of happy hormones in the body, serotonin and dopamine. Moreover, when those stress buckets are overflowing, we tend to grab foods with high-fat levels and mouth-watering sweets, resulting in high-calorie intake, overeating, subsequent weight gain, and not to ignore adding on more stress to the already overflowing stress bucket. 

However, in today’s era, every problem has plenty of solutions, particularly for this one; food is one of them. By simply modifying your daily intake of food, your body will be ready to fight those stress-monsters whenever they knock your brains out, and that too without sacrificing your waistline.

 

Dark chocolate:

Dark chocolate is a good source of fibre, iron, magnesium, manganese, copper and other minerals, and also a rich in antioxidants, which helps in reducing the stress levels in the body. Make sure to have DARK chocolate instead of milk or white chocolate, which are full of sugar and contain less cocoa. It is also pertinent to choose a high-quality bar that consists of 70 per cent of cacao to beat those stress monsters.

 

 

 

Eggs:

Eggs are packed with amino acids, vitamins, minerals, and antioxidants needed for a healthy stress response. Also, eggs are full of tryptophan, which is required in the production of serotonin. Serotonin is a chemical neurotransmitter that helps to regulate mood, sleep, memory, and behaviour, basically one of the feel-good hormones in the brain. Pair your eggs with a slice of whole-grain bread to increase the levels of tryptophan and serotonin in the body and to further decrease the stress.

 

 

 

 

 

 

Fish:

Fatty fish like mackerel, herring, salmon, sardines, and tuna are incredibly rich in vitamin D and omega-3 fats; these are the nutrients that have shown to help in reducing stress levels and ultimately improving mood. This fatty acid can help in reducing inflammation, which is a common side effect of chronic stress. In case you are not a fish fan, then there are other food options that provide the same source, like flaxseeds, walnuts, seaweed, chia seeds, and other fortified food that includes certain brands of eggs, milk, nut milk, and soy milk. One can also try omega-3 supplements in the form of fish oil, which can be found at the local drugstore or grocery store.

 

 

 

 

 

 

 

Citrus fruits:

Some studies have proven that a high level of vitamin C can help ease stress levels. According to one study, cortisol levels, one of the hormones produced during stress, decreased rapidly in subjects given vitamin C supplements, and the blood pressure of the study participants returned to normal more quickly in the vitamin C group than in the control group. Eating fruits like grapefruits, strawberries, and oranges is a good start to boost those vitamin C stacks.

 

 

 

 

 

Red pepper:

Red peppers have about twice as much of vitamin C than orange. In one of the studies in Psycho­pharma­cology, people who took high doses of vitamin C before indulging in stress-inducing activities are found to have lower blood pressure and recovered faster from the cortisol surge than those who didn’t. Diets having Vitamin-C-rich foods lower cortisol and help people cope up with stress.

 

 

 

 

Spinach:

This leafy green veggie is packed with stress-busting magnesium. Researches have shown that people with a low level of magnesium are more prone to stress and depression. Therefore, adding a sufficient amount of magnesium to your plate is a must. Other solid magnesium sources are beans, brown rice.

 

 

 

Oats:

When you are stressed out, you eat more vigorously, munching on whatever your hands can grab. When you have such cravings, avoid refined carbs such as white bread and pasta, which are digested quickly and spike blood sugar levels, messing with mood and stress. Rather wrap your hands around a bowl of complex carbs like oatmeal, which are digested slowly and do not spike the blood sugar implying fewer stress hormones.

 

 

Yogurt:

Yogurt contains healthful bacteria, Lactobacillus and Bifidobacteria. There is evidence that these bacteria and fermented products have positive effects on brain health. Studies have found that proper gut health plays a critical role in influencing emotions such as anxiety, stress, depression. Including yogurt and other fermented food such as cheese, sauerkraut, kimchi, and fermented soy products in the diet can benefit the natural gut bacteria and may reduce anxiety and stress.

 

 

 

 

 

 

 

Black Tea:

Sometimes it is the feeling that food or drinks induce, not their nutrients, that helps reduce stress. A study conducted by University College London discovered that people who consume tea de-stressed faster and had lower cortisol levels than those who didn’t; although in the study black tea was used, caffeine revs the stress response in many people, so stick to decaf and herbal teas.

Moreover, Kathie Swift, M.S., R.D.N., author of The Swift Diet said, "Drinking herbal teas like ginger, chamomile, or peppermint can be wonderfully soothing to the digestive tract, which will help people with stress by calming the nervous system in the gut,"

 

 

Rome wasn’t built in a day! With little changes in your diet on a daily basis, these foods can do wonders for your body and mind in fighting stress in the long run.