Therefore, it is extremely important to know how to relieve and relieve stress, and there are many ways to relieve and relieve stress. Here I will tell you how to relieve stress in terms of diet.
First of all, we need to understand: how do "stress relief products" work?
Food can help relieve stress in several ways. Calming foods, like a warm bowl of oatmeal, increase levels of serotonin, a calming substance for brain. Other foods can lower levels of cortisol and adrenaline, stress hormones that can take a toll on body over time. A healthy diet can help combat effects of stress by boosting immune system and lowering blood pressure.So, do you know what foods can relieve stress?
1. Complex carbohydrates
All carbohydrates encourage brain to produce more serotonin. For a steady supply of this feel-good chemical, it's best to eat complex carbohydrates that take longer to digest. A good selection includes whole grain bread, pasta, and breakfast cereals, including oatmeal. Complex carbohydrates can also help you feel balanced by stabilizing your blood sugar levels.
2. Simple carbohydrates
Dietitians often recommend avoiding simple carbohydrates, including sweets and carbonated drinks. But in a pinch, these products can hit nail on head. They digest quickly, causing a spike in serotonin levels. However, this is not for long, and there are better options. So instead of letting these habits become stress-relieving habits, you should limit them.
Oranges are rich in vitamin C. Studies have shown that this vitamin can suppress stress hormone levels while boosting immune system. In a study of people with high blood pressure, blood pressure and levels of cortisol, stress hormone, returned to normal more quickly when people took vitamin C before a stressful task.
Too little magnesium (Mg) can cause headaches and fatigue, exacerbating effects of stress. A serving of spinach can help you replenish your magnesium stores. Don't like spinach? Other green leafy vegetables are good sources of magnesium. Or try cooked soy or salmon fillets, also rich in magnesium (Mg).
5. Oily fish
To deal with stress, make friends with naturally oily fish. The omega-3 fatty acids found in fish like salmon and tuna may prevent spikes in stress hormones and may help prevent heart disease, depression, and premenstrual syndrome (PMS). For healthy omega-3s, aim to eat at least 1 serving of oily fish at least twice a week.
6. Black tea
Drinking black tea can help you recover faster from stressful events. One study compared people who drank 4 cups of tea a day for 6 weeks with those who drank a different drink. Tea drinkers reported feeling calmer and having lower levels of stress hormone cortisol during stressful situations.
Pistachios, along with other nuts and seeds, are a source of healthy fats. Eating a handful of pistachios, walnuts, or almonds every day can help lower cholesterol levels, reduce inflammation in arteries of heart, reduce occurrence of diabetes, and protect you from effects of stress. However, do not overdo it: nuts are rich in calories.
One of best ways to lower high blood pressure is to get enough potassium, and half an avocado contains more potassium than average banana. When stress causes you to crave a fatty treat, cooking an avocado with a small amount of avocado can be way to go. Avocados are high in fat and calories, so watch your portion size.
Almonds are rich in beneficial vitamins: vitamin E strengthens immune system, and B vitamins make you more resilient during times of stress or bouts of depression. To reap benefits, snack on a quarter cup of almonds daily.
Another "hypnotic" is famous warm milk. Research shows that calcium can reduce anxiety and mood swings associated with PMS. Nutritionists generally recommend skim or low fat milk.
11. Herbal Supplements
There are many herbal supplements that claim to fight stress. One of best studies is St. John's wort, which has shown benefits for people with mild to moderate depression. While more research is needed, this herb also reduces anxiety and PMS symptoms. There is less data on valerian, another herb with sedative properties. Tell your doctor about any supplements you take so they can check for possible drug interactions.Finally, remember to cooperate with exercise to reduce stress, effect will be better!
Besides changing your diet, one of best stress relief strategies is to start exercising. Aerobic exercise increases oxygen circulation and stimulates body to produce feel-good chemicals called endorphins. Try to do 30 minutes of aerobic exercise three to four times a week. If you're not active right now and don't like sports, gradually develop habit of exercising because there are many benefits to sports and exercise!