
FEELING STRESSED OUT? WATCH YOUR DIET!
September 6, 2024
In today’s times, we all experience stress but how we deal and cope with it is critical. Managing stress is essential for our overall well-being because an excess of it can be extremely detrimental to our health. There are numerous strategies to manage stress, and one of the more important ones involves paying careful attention to your diet.
Eat Healthy
Food can help reduce stress in various ways. Comfort food, such as a simple bowl of warm oatmeal, can boost serotonin levels, a calming brain chemical. Other foods can also decrease cortisol and adrenaline levels, stress hormones that can harm the body over time. A healthy diet can help mitigate the effects of stress by strengthening the immune system and lowering blood pressure.
Consuming carbohydrates stimulates the brain to increase serotonin production, a neurotransmitter associated with positive mood. Opting for complex carbohydrates, such as whole-grain bread, pasta, and old-fashioned oatmeal, is recommended as they undergo slower digestion and provide a sustained release of serotonin. Moreover, complex carbohydrates aid in stabilizing blood sugar levels, contributing to overall emotional balance.
Avoid Sweets and Soda
Dietitians typically advise against consuming simple carbohydrates, such as sweets and soda. However, in certain situations, these foods can provide quick satisfaction. They are rapidly digested, leading to a temporary increase in serotonin levels. Nevertheless, their effects are short-lived, and these simple carbs can also cause a spike in blood sugar levels. There are healthier alternatives, so it’s important not to rely on these foods to relieve stress. At best, it’s best to consume them in moderation.
Intake of Vitamin C is a Must
Fruits like oranges are always included as part of a healthy diet because they contain abundant vitamin C. Research indicates that this vitamin possesses the capacity to diminish stress hormone levels while fortifying the immune system. A study involving elevated blood pressure revealed that both blood pressure and cortisol (a stress hormone) levels reverted to baseline more expeditiously in individuals who ingested vitamin C before engaging in a stress-inducing task.
Opt for Food that are Rich in Magnesium & Potassium
Inadequate magnesium levels have the potential to induce headaches and fatigue, thereby compounding the impact of stress. Consuming one cup of spinach facilitates the restoration of magnesium levels. In the event of an aversion to spinach, an array of other green, leafy vegetables serve as commendable sources of magnesium. Additionally, incorporating cooked soybeans or a portion of salmon into one’s diet is conducive, as these food items are also rich in magnesium.
Another effective way to lower high blood pressure is to ensure enough potassium in your diet. Half of an avocado contains more potassium than a medium-sized banana. If you’re feeling stressed and craving a high-fat treat, a small serving of guacamole made from avocado could be a suitable choice. However, be mindful of portion sizes, as avocados are high in fat and calories.
Bet on Food with Omega-3 Fatty Acids
To manage stress, befriend naturally fatty fish. Omega-3 fatty acids in fish like salmon and tuna can help prevent spikes in stress hormones and may protect against heart disease, depression and premenstrual syndrome (PMS). To ensure you get a healthy dose of mood-boosting omega-3s, aim to consume at least 3.5 ounces of fatty fish at least twice a week.
Sip Your Black Tea
Consuming black tea may expedite recovery from stressful events. A study compared six weeks between individuals who drank four cups of tea daily and a control group who consumed an alternative beverage. The findings indicated that tea consumers reported experiencing reduced agitation and exhibited decreased levels of the stress hormone cortisol following stress-inducing situations.
Indulge in a nutty affair!
Pistachios and other nuts and seeds represent valuable sources of healthy fats. Consumption of a daily portion of pistachios, walnuts, or almonds can contribute to reduced cholesterol levels, mitigation of inflammation in cardiac arteries, decreased susceptibility to diabetes and resilience against the harmful effects of stress.