The Best Foods to Help reduce Stress
Foods that help reduce stress
When we are stressed, we tend to reach for unhealthy food – crisps, chocolate wine (or is that just me?).
But there are foods that can help with stress, you can nurture yourself with good, healthy foods that will comfort you and soothe your stress.
A word about carbohydrates: Many people crave carbs when they’re stressed. Some experts think that the craving is related to the decrease in serotonin, that feel-good hormone. So, if you love carbs, then be smart and choose “smart carbs,” like nourishing whole grains, beans, fruits and vegetables, which contain healthy things like fiber, phytochemicals, vitamins and minerals.
Let’s get more specific for foods that give stress relief:
- Green leafy veggies
Think spinach, kale, collard greens, Swiss chard, broccoli rabe, mustard greens: they’re rich in folate, which helps your body manufacture neurotransmitters (like serotonin and dopamine) that help regulate mood. Create kaleslaw out of chopped kale or incorporate some spinach in an omelette.
The key ingredient is L-tryptophan, which is an amino acid your body needs to convert into serotonin, which plays a role in mood. In fact, L-tryptophan is found in most foods that contain protein—with the exception of gelatin—but turkey contains a significant amount.
- Fermented Foods and Yogurt
The gut-brain connection is real: An unhealthy gut flora, numerous studies show, can hurt your brain health and lead to anxiety and depression. There is recent research that demonstrates changes in gut bacteria can lower anxiety levels in mice as well as affect levels of the stress hormone cortisol. And, when you consider that your intestines house most of the body’s serotonin, that all-important mood-related neurotransmitter, it’s easy to see the connection as well.
Fermented foods and yogurt that contains the probiotic lactobacillus rhamnosus (which can lower the stress-induced hormone corticosterone) can help ease stress. Although research is ongoing, adding healthy foods like yogurt, kefir, miso, tempeh, kimchi, sauerkraut and pickles can’t hurt! I take symprove and Aloe every morning and its really helped me and my skin. https://www.symprove.com/gut-microbiome/?gclid=EAIaIQobChMIu_el94-Q6QIVV-DtCh31uQa0EAAYASAAEgK01vD_BwE, I also take an Aloe drink with my supplements like Magnesium and vit B to help them absorb.
When researchers studying post-traumatic stress disorder fed rats a diet rich in blueberries, they found that levels of serotonin in the brain increased, suggesting that blueberries might have a beneficial effect on stress. The antioxidants and phytonutrients in these can help “improve your body’s response to stress and fight stress-related free radicals.” Get your blueberry fix with a banana and blueberry smoothie.
- Dark Chocolate
A healthy indulgence (as long as you watch how much you eat), dark chocolate has been shown to reduce stress hormones, including cortisol. And its antioxidants can relax the walls of your blood vessels, hence lowering blood pressure and enhancing circulation. For a special indulgence, cook up dark chocolate brownies, use healthy ingredients, like prune puree, which substitutes for added fat.
A warm cup of milk before bed is not just an old wives’ tale: It’s high in vitamin D, which is a nutrient associated with happiness, drinking warm milk before bed comes from the science related to the release of tryptophan, which helps decrease stress.
Due to the omega-3 fats in salmon (as well as in sardines and anchovies) they influence your mood. In one study, medical students taking an omega-3 supplement enjoyed a reduction in their anxiety levels. Those omega-3 fatty acids have anti-inflammatory properties that may help fight off the negative effects of stress hormones on your body as well. Here’s an easy and delicious way to turn salmon into salmon fish cakes, served up with some sauce made from Greek yogurt.
- Reduce Caffeine and especially coffee – I also wanted to mention that by reducing coffee can help your hormones retain better a balance to regulates your moods. Hormones that coffee affects and how-
- Adenosine: Can inhibit the absorption of adenosine, which calms the body, which can make you feel alert in the short run, but can cause sleep problems later (Magnesium suppliment helps sleep).
- Adrenaline: Caffeine injects adrenaline into your system, giving you a temporary boost, but possibly making you fatigued and depressed later. If you take more caffeine to counteract these effects, you end up spending the day in an agitated state and might find yourself jumpy and edgy by night.
- Cortisol: Can increase the body’s levels of cortisol the stress hormone, which can lead to other health consequences ranging from weight gainand moodiness to heart disease and diabetes.
- Dopamine: Caffeine increases dopamine levels in your system, acting in a way similar to amphetamines, which can make you feel good after taking it, but after it wears off you can feel ‘low’. It can also lead to physical dependence because of dopamine manipulation.
If you want other ways to reduce stress join my 10 day Destress and be more mindful course link here –
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