Dealing With Stress… With The Right Foods

Stress control can be a powerful tool for maintaining health and well-being. There is evidence that high levels of stress and anxiety are not just a "killer" of good mood.

People who are under constant stress are more vulnerable to all kinds of health problems - from colds to high blood pressure and heart disease.

Different strategies can be used to control the tension. One option is to consume certain foods that have a calming and anti-stress effect.

Foods can fight stress in several ways. Some of them, such as a bowl of warm oatmeal, help increase the levels of the hormone of happiness - serotonin .   

Others help reduce the levels of cortisol and adrenaline - stress hormones, the level of which in the body increases with prolonged and intense stress.

A well-chosen and complete diet can counteract the effects of stress by strengthening the immune system and controlling blood pressure.

Which foods and beverages have anti-stress effects?

1. Spinach

Spinach is a good source of magnesium . The mineral helps regulate cortisol levels.

Magnesium deficiency can cause headaches and fatigue , which further aggravate the effects of stress.

The valuable mineral can also be obtained through salmon fillets or soy sprouts.  

2. Oranges

Orange is one of the best sources of vitamin C . According to research, this vitamin can reduce the levels of stress hormones , while strengthening the immune system.

Research shows that high blood pressure and cortisol levels return faster to normal when volunteers take vitamin C before performing a task that causes stress.

3. Black tea

According to scientists, black tea helps us recover faster from stressful events.

Research has found that people who drink tea every day for six weeks feel relaxed and have lower cortisol levels after stressful situations.

However, caffeine in coffee, in addition to raising blood pressure, can also increase levels of stress hormones.

4. Complex carbohydrates

All carbohydrates stimulate the brain to produce more serotonin . Experts recommend consuming complex carbohydrates that are slow to digest. They result in an even supply of sugar in the blood and a corresponding supply of energy .

Complex carbohydrates are found in pasta, whole grains and bread, oatmeal and more.

Eating such foods helps us feel more relaxed .

5. Simple carbohydrates

Nutritionists usually advise avoiding the consumption of simple carbohydrates, such as those in pastries and soda. In the short term, however, these foods can improve mood and help reduce stress-induced irritability .

Simple sugars are absorbed quickly, leading to a rapid jump in serotonin levels.

However, do not overdo the consumption of such foods.

6. Oily fish

The content of omega-3 fatty acids in fish, such as salmon and tuna, can prevent a rise in stress hormones and mood swings due to depression.

In addition, omega-3s have a protective effect against cardiovascular disease.

Nutritionists recommend eating oily fish at least 1-2 times a week .

7. Pistachios and almonds

Pistachios, as well as other nuts and seeds, are also a great source of omega-3 fatty acids.

Eating a handful of pistachios, walnuts or almonds every day not only protects against stress, but also helps reduce bad cholesterol and the risk of diabetes .

Almonds are a source of vitamin E , strengthen the immune system, as well as vitamins of B group , helps the body to be more resilient during bouts of stress.

8. Herbs

Many herbal supplements also help deal with stress. According to experts, St. John 's wort is especially useful in people with mild to moderate depression. Although more research is needed, it is believed that the herb reduces the symptoms of anxiety and premenstrual syndrome.

The herb valerian also has a calming effect.

9. Against insomnia - light foods

Carbohydrate intake at bedtime can speed up the release of serotonin and help you fall asleep easier.

It is not recommended to eat heavy foods before going to bed , so eat something light - for example, a toast smeared with your favorite jam.

10. Milk

Drinking a glass of milk is another useful method for dealing with insomnia and anxiety .

Researchers have found that calcium helps relieve anxiety and mood swings.