Stress is normal and is faced by most people regardless of factors such as age, gender, and occupation. There are many ways to deal with and manage stress. The severity and outcomes of stress can effectively be tamed with food. Food is the main source of nutrients.
These nutrients, in addition to providing energy to the body, also influence the brain and its response. The intake of certain foods can trigger the release of stress relief hormones, and as a result, stress is lowered down. However, it is important to know that dealing with stress with food might not work if the severity of stress is certainly high.
Stress-Builder Foods
There are many foods that eventually build stress and stress-like symptoms in the body. It is, therefore, necessary to avoid such foods, especially if you are looking for strategies for stress management. Artificial sweeteners, refined carbs, alcohol, and caffeine are amongst the foods to avoid as these are stress-promoting sources of food.
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Stress-Buster Foods
It would not be wrong to call certain foods stress-busters based on the way they help in managing stress and lowering down its level. There are a number of ways through which foods help in stress management. Some foods help in lowering down the level of stress hormones such as cortisol and adrenaline.
There are others that help to keep blood pressure in control, and as an outcome, stress does not aggravate. Some foods directly stimulate stress relief hormones such as serotonin and thus help in feeling calm and relaxed.
Complex Carbs
The intake of carbs is recognized to trigger the release of serotonin. This hormone is known as the feel-good hormone and helps in a good mood. However, it is always a good option to opt for complex carbohydrates rather than refined carbs.
It is because complex carbs take longer to digest completely, and hence it helps for longer to keep going in a good mood. There are many other health benefits of complex carbs. It helps in keeping blood pressure and blood sugar levels well in control.
Oranges
Oranges are packed with Vitamin C and hence are not only an immunity booster but are a very handy stress buster. A study showed that taking vitamin C-rich foods such as oranges before a stressful task assisted in lowering down blood pressure and cortisol level. Thus taking food sources rich in Vitamin C, such as Citrus fruits, can help in bringing down the level of stress hormone.
Spinach
Often stress becomes unbearable with stress related to other bodily symptoms such as headache and hypertension. Headache occurs when the body runs too low on magnesium. A bowl of spinach helps to meet the requirement of magnesium.
There are other choices that help to meet the magnesium needs of the body, such as salmon, soybeans, and leafy green vegetables. Magnesium also helps to keep the body active and overcome symptoms of fatigue.
Fatty Fish
Fatty fish abundantly supply the body with omega-three fatty acids. Omega 3 fatty acids are very beneficial for wellness and health. It helps and enables the body to overcome many health issues such as depression, stress, and cardiovascular problems.
It is recommended to take at least 3 ounces of fatty fish twice a week to gain the best of it. There are many options available when it comes to fatty fish such as salmon and tuna. If you’re really looking to manage stress with the diet, then adding fatty fish to your meal is a must.
Black Tea
Black tea has many health benefits. It makes a good substitute for other unhealthy beverages. Black tea is also very useful in managing stress. A study showed that people who were in the habit of drinking black tea daily stayed calmer and had low levels of the stress hormone cortisol. It is thus beneficial to add black tea to your routine if you are struggling to manage stress.
Nuts And Seeds
A handful of nuts and seeds brings many benefits to the body, and it is also very useful in managing stress levels. Nuts and seeds such as pistachios, almonds, and walnuts are rich in healthy fats. These are also rich sources of many vital minerals. It is also useful in keeping down the stress level but remembers to take it in moderation as these are calorie-rich.
Avocados
Avocados are potassium-rich, and potassium plays a vital role in managing stress related to high blood pressure. Half avocado has a relatively more amount of potassium as compared to banana. However, it is not a bad idea to get your potassium from bananas too. Be watchful of your portion size while taking avocados, as these are rich in fats and calories.
Milk
Milk is another stress buster. A warm glass of low-fat milk can help to bring down stress and make the body calmer and relaxed. Studies have also found that high calcium levels also help with mood swings and anxiety. Milk is another healthy and nutritious beverage that is also very helpful in stress management.
Exercise
Along with diet, it is important to stick to an exercise routine. Even moderate exercise such as brisk walking and running can bring many benefits to the body. It also helps to keep the level of cortisol, a stress hormone, well in control.
Exercise also helps in sustaining a good mood and keeps the body calmer. So, managing moderate exercise in addition to some dietary changes can make a difference.
Take Away
Uncontrolled stress can ruin wellness and health goals. It is crucial to manage stress. There are many strategies that can be employed in order to manage stress; one of them is stress management through diet. Food is rich in certain minerals that help in controlling stress levels.
