Eating Under Stress

Stress is a daily occurrence these days. Most people are exposed to stress, which is a predisposition to a number of diseases characteristic of modern society. Such are atherosclerosis and vascular accidents (heart attack, stroke), high blood pressure, overweight and obesity, gastrointestinal diseases, neuroses, etc.

Along with all these diseases, stress is a major cause of decreased attention, impaired memory, easy outbursts and aggression, frequent sadness, etc.

Hectic daily life is often the cause of irregular and unhealthy eating, which significantly increases the risks of developing diseases, nervous conditions and stress. On the other hand, a healthy and balanced menu with a preventive focus on these socially significant diseases can greatly reduce the harmful effects of stress.

Nutrition can have a beneficial effect on the functions of the nervous system, mental performance, reduce fatigue and increase the ability to concentrate and remember.

Nutrients such as choline, lecithin and some amino acids, from which the body forms the so-called. mediators (chemicals that are involved in the transmission of impulses between cells) can have such an effect.

Choline and lecithin are the precursors of the neurotransmitter acetylcholine, which is involved in the memory process. Choline and lecithin are found in egg yolk, dairy products, spinach, nuts. It is recommended to combine these products with carbohydrate foods for a better calming effect.

The amino acid tryptophan is a precursor (from which it is formed) of serotonin. It is a neurotransmitter with a calming effect on the nervous system, reduces the feeling of nervous tension, anxiety, stress, makes us feel happy.

Carbohydrate intake facilitates the penetration of tryptophan through the blood-brain barrier into the brain and stimulates the synthesis of serotonin. This is one of the reasons why sweet foods are tempting.

In order to get the necessary amounts of tryptophan (respectively serotonin) it is enough to eat a varied diet.

Here are the foods that are sources of the valuable amino acid: fresh and yogurt, soy milk, meat (red and white), different types of cheese, cottage cheese, bananas, all nuts, fish eggs, roasted pumpkin and sunflower seeds, black and brown rice .

The amino acids phenylalanine and tyrosine are precursors of dopamine, norepinephrine and adrenaline - neurotransmitters and neurohormones that are involved in the mechanisms of active attention, neuropsychological concentration, maintaining wakefulness. Inadequate levels of these neurohormones cause difficulty concentrating and memorizing, reduced attention.

Foods rich in the amino acids phenylalanine and tyrosine are: various types of meat, fish, seafood, milk and dairy products, nuts, beans, whole grains.

Glucose is the only source of energy for the brain.

Eating reasonable amounts of sugary foods will help improve brain function and reduce tension and stress. Prefer natural sources of glucose and avoid processed, simple sugars in packaged foods.

Milk contains the so-called. exorphins , which have a pronounced calming effect on the nervous system, which has a beneficial effect on nervous tension, anxiety and sleep problems. It is no coincidence that drinking a glass of warm milk before bedtime is recommended for both children and adults.

The use of stimulants such as caffeine has an invigorating effect and increases efficiency. Their use should be in reasonable quantities. Overdose has the opposite effect. The combination of raw nuts with honey is useful for improving mental activity.

The food we eat should give us pleasure, it is able to improve or worsen stress. Eat nutritious (nutrient-rich) food, in reasonable amounts, emphasize plant foods. 4074