14 amazing foods to help relieve stress
If you, like most Americans, have low levels of chronic stress day after day. A recent study found that stress affects our health, and that our health affects our stress levels (significantly). We're not just talking about catastrophic stress. The daily build-up of stress exhausts you. Overall responsibility, money, work, health and relationships all increase your stress. This stress, in turn, affects your waistline, immune system, heart health, sleep and general well-being. A healthy diet can help your body fight this silent killer. Let's look at 14 foods that are particularly good for bringing relief.
Credit: shaiith / Getty Images / Livestrong. Com most pork cuts contain mood stimulating thiamine, but this does not apply to Bacon (sorry). On the other hand, pork tenderloin is the thinnest piece of pork and an excellent source of vitamin B thiamine. Studies have shown that improving thiamine status can improve well-being, overall energy and friendliness, while not getting enough thiamine can lead to bad mood and fatigue. As a water-soluble vitamin, it will not be stored in the body, so it is important to add thiamine in the diet. Vegetarian? Keep Jewish faith? No problem, thiamine is also abundant in beans, nuts, seeds, eggs and fortified grains. correlation: 13 clenbuterol Credit: omega-3 from seafood like anchovies may lead to better mental state. If you are tired of listening, you must eat salmon to get Omega -3 fatty acids. Remember, sardines are not only good sources of fat that are equally beneficial to heart health, but also more economical and sustainable. For vegetarians, know that some plant-based omega-3 (ALA) will be converted into omega-3 (EPA and DHA) in seafood. You can find them in walnuts, ground flaxseed, flaxseed oil, Chia seed and saga seed oil. Crudit é s many people have tension in their chin. Simple mechanical pressing can better break the clenched chin. In order to benefit in the healthiest way, you can do something good for you. Stressed people may want to eat French fries, but smart slackers keep raw vegetables at hand. They provide a great crunch, but unlike chips, they are generally low in calories and high in nutrition (win-win). Crisp, low calorie vegetables include celery, carrots, bell peppers, radishes (delicious French breakfast and watermelon radish), cucumbers, sweet peas and fennel. Dr Rene ficek, of the Sutton Institute of healthy eating in Seattle, said: "studies have shown that people who take a lot of vitamin C before they are stressed have lower blood pressure and lower cortisol levels than those who don't take a lot of vitamin C." All striped oranges are a good source of vitamin C. Red grapefruit is unique. It also provides the antioxidant lycopene, which is sweeter than white or even pink grapefruit. Once the citrus season is over (early spring), you can get year-round fixed vitamin C from broccoli, Brussels sprouts, cabbage, broccoli, spinach and sweet potatoes. correlation: 15 decompression techniques. "As stress increases, so does the desire for comfortable food," said Dr Rene ficek. She suggests that you eat more healthy and comfortable carbohydrates. Oatmeal, a complex carbohydrate, is the perfect (and healthy) comfort food your body wants, "she said. "Oatmeal makes your brain produce serotonin, a feel good chemical," ficheck added. In addition, a soluble fiber β - glucan found in oatmeal can promote satiety more than other whole wheat foods. "It seems that this is not enough to convince you that eating whole grains can also prolong life, especially because of their effect on heart health. According to the latest research of Harvard University School of public health, Credits: sticchik / iStock / Getty Images correlation: 12 delicious new recipes of avocado correlation: 12 kinds of food that can improve mood " most nuts have been shown to help fight stress, "said Dr. Rene ficek." and because they are crispy and a little salty, they are well suited for food craving. " "Low levels of zinc are associated with anxiety and depression," ficek said. "Nuts are a healthy source of this zinc need. "Our body has no way to store zinc, so it needs to be part of our diet. This is in line with dietary recommendations. Eating a handful of nuts a day is good for your heart health. In addition, a large-scale survey of nearly 120000 people over 30 years found that people who eat the most nuts live the longest. correlation: nine of the healthiest nuts (which may help prolong life) Credit: robynmac / iStock / Getty Images correlation: 12 foods that help you fall asleep! Credit: Ryan McVeigh / photodisc / Getty Images mushrooms may help when eliminating stress requires strengthening the immune system. Mushrooms are likely to provide 100% of vitamin D in a day. "More and more studies have shown that vitamin D maintains a strong immune system," said Rachel stern, M.D. About 15 minutes of sunlight a day also works, but it's not always practical (for example, in winter or if we need to wear sunscreen). Although begin points out that "unfortunately, there are few natural sources of vitamin D," it is always better to get nutrition from food than to supplement it. Some natural food sources include fatty fish, egg yolks and mushrooms. Vitamin D is also commonly added to milk, yoghurt, orange juice and cereals. related: nine ways to avoid vitamin D deficiency dark chocolate in the best research news ever, there is evidence that chocolate has a strong positive effect on emotions, usually increasing pleasant feelings and reducing tension. "Recent studies have shown that eating dark chocolate can help lower cortisol and catecholamine levels, especially in people with anxiety," Rene ficek, RD added. The downside is physiological and psychological: some people may feel guilty while eating chocolate, and diet to lose weight. "Remember, chocolate is rich in saturated fat and calories, so you have to practice portion control," ficheck said. correlation: 12 best "clean" dark chocolate points: picture / picture / Getty picture What do you want when you feel stressed? How do you feel after that? Do you think you've ever eaten because of stress, or even didn't realize it? How can you incorporate these stress relieving foods into your diet? What would you like to do (and give up) to stop the destructive cycle of stress and stress-induced diet? related: the 9 breakfast with the worst waist circumference (and our selected breakfast) points: Getty Images / digital vision / Getty Images 1. Pork tenderloin
2. The relationship between chronic stress and blood pressure in Spirulina is not completely clear, although we know that when under immediate stress, the body's fight or escape mechanism will activate, increasing stress hormones (adrenaline and cortisol), thus increasing hypertension. To maintain balance after a brief rise in blood pressure, pay attention to potassium rich foods. Dried spirulina powder is a new kind of potassium choice, which has a long way to go: just three to four tablespoons, you can add a lot of potassium to your diet. Add in smoothie, dip, juice, baked goods and soup. If Spirulina is not in your comfort zone, eat avocados, bananas, beans, beets, chocolate, soy beans, milk, mushrooms, orange juice, spinach, sweet potatoes and yams. Anchovies
7. "Avocados are super foods in many ways," Dr. Rene ficek said. She points out that avocado is on the list again in terms of stress relief. They are rich in glutathione, a special substance that can prevent intestinal absorption of certain fats, leading to oxidative damage. Avocado provides antioxidants such as lutein, β - carotene and vitamin E, as well as a large amount of folate B vitamins. The low content is related to depression. Rachel begin, M.S., RDN, a culinary nutritionist, added that people may not realize that avocado is a good source of potassium, a key mineral nutrient for maintaining healthy blood pressure, which rises sharply under pressure.
8. "Stress can cause serious damage to the immune system," says Rachel stern of RDN, a medical school. That's why we're more likely to get sick when we're stressed out. "She points out that zinc is essential for the immune system," so it's a good idea to get enough zinc during stress so you don't get sick when you can't afford it. " Rene ficek agreed and recommended zinc supplements to oysters, noting that "they are the best stress relief food. Six oysters. This is what you usually eat as an appetizer in restaurants. The RDA of this important mineral is more than double that of RDA. "Useful tip: use many restaurants to offer price leading oysters to attract customers in.
9. Ginger vs boldThe taste of global flavor makes ginger a new star in the cooking industry. Nutritionists like ginger because it's a powerful anti-inflammatory food, according to Rachel start, M.M., RDN. This is important because "stress can lead to systemic inflammation, which is a precursor to almost all of the chronic diseases we are trying to avoid, including cardiovascular disease, cancer and autoimmune diseases." She put turmeric in the same category and said, "they not only help fight the harmful effects of stress, they make your food delicious!" "[H3]
11. Chamomile tea is always good when the evidence supports folk therapy, because it is not always the case. " Scientific research has shown that some plant-based foods may actually have a stress relieving effect. In addition to the evidence that chamomile can help relieve stomach discomfort, Palmer said, "chamomile tea is effective for anxiety." it contains phytochemicals that seem to promote relaxation and reduce inflammation swelling, although the exact chemicals have not been determined. The researchers believe that chamomile's anti-inflammatory ability comes from slowing down the production of proinflammatory substances such as prostaglandins, leukotrienes and histamines.
12. Mushrooms
14. The white tea of Camellia in China has been widely studied. He died of various health benefits, including black tea, oolong tea, green tea and white tea. Theanine, a compound found in tea, has been shown to increase the level of the brain's sedative chemical dopamine. In addition, tea can help people improve their attention, attention and overall mood, Rene ficek added. On the other hand, tea also contains caffeine, which has increased anxiety. " Rd. added. Choose the white tea with the least caffeine and the mildest taste to make it easier for novices to enjoy.
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