12 foods for stress relief

Introducing Foods That Help Reduce Anxiety and Reduce Stress

INNA CODRU , MARCH 26, 2021

In addition to worrying about the diseases around us, if you also have a very busy daily routine, then you can end up feeling overwhelmed, overwhelmed, exhausted, and all this stress that has accumulated during the day can spill out in the wrong place.

So what can you do to break the cycle of stress? The best approach is one that takes into account all the needs of the body. What your mind, your body and your heart wants.

To do this, you need to eat by choosing the right foods that will help reduce stress. After all, what you eat can affect your hormones and neurotransmitters that control how you feel, and can help reduce or increase stress.

There really is such a thing as mood-changing food. Sometimes we get in a bad mood for no apparent reason and we can feel tired, lethargic, bored, depressed and sad. In other cases, on the contrary, we feel light and cheerful.

Your mood is really affected by what you put into your body - the foods you choose. Foods that should be eaten or vice versa, which should not be eaten. Life is life, and there will always be stressful things in this world, but you can give yourself the opportunity to make a difference while staying positive just by changing your food choices a little.

So let's see how we can use food to fuel your mind and make you less nervous.

Foods that do NOT help with stress:

1. Caffeine

Caffeine blocks the production of GABA, the natural valium responsible for our sense of calm and happiness. Caffeine is also a stressor that can cause a surge in the hormone adrenaline, and as it then drops again, it then triggers the production of cortisol, the stress hormone.

Essentially, caffeine increases your stress response and adds tension. This, of course, is not always bad. BUT! ... if you want to minimize anxiety, stress, overwhelm or negative thoughts, try replacing coffee with alternative energy drinks such as blue majik latte, beetroot latte or turmeric latte.

2. Refined sugar

Raw sugar (natural cane, unrefined beet, raw honey, fruits, vegetables) contains vitamins, enzymes, proteins and minerals. Refined sugar is very different from natural sugar. It lacks vitamins, minerals and fiber, so the body will need extra effort to digest it.

It also quickly enters the bloodstream and wreaks havoc on blood sugar, first raising it to sky-high levels, causing irritability, nervous tension, and hyperactivity, and then dropping it dramatically, causing fatigue, depression, and exhaustion.

Health conscious people should be aware that their blood sugar levels will fluctuate greatly depending on the amount of sugar they eat. Many often don't realize the long-term consequences of the emotional rollercoaster ride that accompanies these blood sugar fluctuations.

We feel happy and energized for a while, and then suddenly, inexplicably, we find ourselves arguing with a friend or losing patience with our children, our energy and mood drop, and we lose the ability to cope well with stress and stressful situations.

When you eat refined sugar and drink coffee, it greatly increases the production of stress hormones. However, other products have the ability to backfire and give you peace of mind.

Products that help in the fight against stress:

1. Magnesium - Avocado, Almond...

Magnesium suppresses stress hormones and also blocks the flow of stress hormones to the brain. The problem is that many of us don't get enough of it in our diets, and on top of that our lifestyle depletes what little we get; stress, alcohol, caffeine, soft drinks, and antibiotics deplete magnesium.

Boost your magnesium levels by including avocados, plenty of leafy greens, nuts and seeds (especially cashews, Brazil nuts, almonds, sunflower seeds), cocoa, banana, quinoa, brown rice, and oats in your diet.

2. Adaptogens

Adaptogens are truly magical as they help bring your body back into balance. Adaptogens improve the health of your adrenal glands, the system responsible for managing your body's response to stress, not those fake bursts of energy from caffeine or refined sugar.

Adaptogens help your body deal with stress better by regulating the release of stress hormones from the adrenal glands. If you are feeling overwhelmed and anxious, they can calm you down and ground you. If you're feeling frazzled and tired, they can give you the energy to get back on your feet and be able to go about your business again.

When life seems to be speeding by at 200 kilometers an hour, they can be an ace up your sleeve to help regulate your cortisol levels and help you stay sane and calm when you're under pressure. They also help you get better rest and sleep, which is a key factor in adrenal health. My favorite adaptogens for stress management are ashwagandha, maca, rhodiola, and reishi.

3. Cocoa

Cocoa is a pure form of chocolate that is very close to the raw and natural state in which it is harvested. Cocoa also contains phenylethylamine (PEA), which has been linked to an elevated mood.

It's one of those plant foods that's very high in magnesium, a mineral that helps us sleep well and deal with stress better.

4. Leafy greens - spinach

Green leafy vegetables like spinach contain folate, which produces dopamine, a pleasure-inducing chemical that helps you stay calm.

5. Omega-3 - salmon

Stress can increase levels of anxiety hormones such as adrenaline and cortisol.

Omega-3 fatty acids (found in foods like salmon, chia seeds, and flax) have anti-inflammatory properties that can help counteract the negative effects of stress hormones.

6. Blueberries

When you are stressed, there is a battle going on inside of you. The antioxidants and phytonutrients found in these berries fight to protect you by helping to improve your body's response to stress.

7. Nuts and seeds

Flaxseeds, pumpkin seeds, and sunflower seeds are all great sources of magnesium, plus some nuts and seeds are also rich in tryptophan, the amino acid responsible for producing mood-boosting serotonin. Add to the list - walnuts, pumpkin seeds and sunflower seeds are all great sources of good mood.

8. Dark chocolate

Our magazine has already published a large article about dark chocolate . But once again, it's worth reminding our readers that regular consumption of dark chocolate can help you reduce your stress levels. Studies have shown that it can lower levels of stress hormones, including cortisol.

In addition, the antioxidants in cocoa cause the walls of blood vessels to relax, lowering blood pressure and improving circulation.

Finally, dark chocolate contains unique natural substances that induce a feeling of euphoria similar to falling in love. Choose varieties that contain at least 70% cocoa.

9. Bananas

Banana is rich in vitamin B6, which helps produce feel-good neurotransmitters like dopamine and serotonin.

Bananas are also high in fiber, so their sugar is slowly released into the bloodstream, which ensures stable blood sugar levels and better mood control.

Too low or too high blood sugar levels can lead to irritability and mood swings, which is why fiber plays a key role in maintaining sugar levels and therefore a stable mood.

Finally, when the skin is still a little greenish, bananas are a great source of prebiotics, a type of fiber that helps feed healthy bacteria in the gut, and a robust gut microbiome has been linked to a lower incidence of mood disorders.

10. Oatmeal

Oats, an excellent source of fiber, also promote the gradual release of sugar into the bloodstream, which is important for controlling mood swings and irritability.

11. Turmeric

Recent research has linked it to reducing stress and depression due to its role in fighting inflammation in the body and increasing levels of neurotransmitters such as serotonin. Turmeric, by the way, is also very unusual in that, despite its bright yellow tint, it helps whiten teeth .

12. Fermented foods

Since up to 90% of serotonin, the hormone of happiness, is produced in the gut, a healthy gut can match a good mood. Fermented foods such as kimchi, yogurt, kefir, kombucha, and sauerkraut are rich in PROBIOTICS , which support gut health and mood. In addition, the gut microbiome plays a role in brain health.

Recent studies are beginning to confirm the link between healthy gut bacteria and lower rates of depression.