2023-08-23 14:30:00
Whether before an exam, at work or generally with a fully loaded appointment calendar – a situation that is familiar to many. Unfortunately, many of us tend to reach for unhealthy candy bars when we are stressed and neglect healthy eating. The brief moment of happiness from the sugar rush quickly wears off, and before long we’re feeling just as stressed as before. Read on and we’ll show you 13 anti-stress foods that help you relax.
In the video: tapping against stress? Charlotte Karlinder explains what’s going on with the trend
Good for stress: Vitamins and nutrients help
Stress is omnipresent in our hectic and fast-paced world. Whether professional stress, interpersonal conflicts or personal challenges – stress has a negative effect on our Health and ours wellbeing out of. Luckily we can through one conscious nutrition contribute, relieve stress and increase our well-being. Vitamins and minerals not only support our immune system, but can also help stabilize our emotional state. Here are some of the key nutrients that help with stress:
B-Vitamine such as B1, B6 and B12 play a crucial role in the regulation of our nervous system. They help in the production of neurotransmitters like serotonin and dopamine, which are important for our mood and well-being. You can find B vitamins in whole grains, legumes, and green leafy vegetables.Vitamin C is a powerful antioxidant and can help reduce the negative effects of stress on our bodies. Citrus fruits, berries, and bell peppers are good sources of vitamin C.Vitamin E is another antioxidant that can reduce stress. It protects our cells from damage and supports our immune system. Nuts, seeds and vegetable oils are rich in vitamin E.In addition to vitamin C can also antioxidants such as beta-carotene, lycopene and lutein help reduce oxidative stress caused by free radicals and fight inflammation in the body. Brightly colored fruits and vegetables like carrots, tomatoes, and spinach are good sources of antioxidants.Magnesium is a mineral that has a relaxing effect and can reduce stress. It helps regulate the nervous system and promotes relaxation of muscles and nerves. Foods rich in magnesium include green leafy vegetables, nuts, seeds, and whole grains.Calcium is not only important for strong bones, but can also help reduce stress. Dairy products, green leafy vegetables, and tofu are good sources of calcium.Potassium supports the regulation of blood pressure and can contribute to relaxation. Bananas, avocados and legumes contain a lot of potassium.zinc and copper are minerals that are important for the production of neurotransmitters and can help stabilize our mood. Meat, seafood, nuts, and seeds are good sources of zinc and copper.
Food for the nerves: nutrition during stress
When we are stressed, many of us tend to reach for sweets and fast food like pizza, burgers, fries and the like. These are directly available and do not have to be prepared (for a long time). In stressful times we like to reward ourselves with these so-called “comfort foods”. Under acute stress, the brain also needs additional energy – about twelve percent more than in stress-free times. In order to maintain performance, the body needs readily available energy in the form of carbohydrates. That’s why we often crave sweets in stressful times. Sugary desserts and fatty snacks can make you feel comfortable in the short-term, but in the long-term they cause energy dips and mood swings. Greasy food actually increases stress. Instead of reaching for these unhealthy foods, try supplementing your diet with the following anti-stress foods. Our tip: It is best to prepare healthy snacks that you have ready to hand when you start feeling cravings again.
Cope with stress: These 12 anti-stress foods will help you
Almonds, walnuts, sunflower seeds and flaxseed are rich in omega-3 fatty acids. These are important for the brain and increase the ability to concentrate. It is not for nothing that “trail mix” consists of nuts. It is also particularly noteworthy Paranus, as it contains a high amount of selenium, which has a calming effect on our nervous system. Their consumption inhibits the transmission of excitation of the nerves. This causes the body to generate less stress. The effects are a reduced feeling of anxiety, an increased sense of calm and well-filled energy reserves.Green vegetables such as spinach, broccoli, and kale are high in vitamins and minerals like B vitamins, calcium, potassium, vitamin C, and iron that help manage stress. Eat them regularly as an accompaniment to your meals or in salads.Cocoa can stimulate the production of endorphins (happy hormones) and thereby improve mood. Next time you crave a candy bar, opt for dark chocolate with a high cocoa content instead.oatmeal are rich in vitamin B1, which is often referred to as the “nerve vitamin” due to its positive effects on the nervous system. It plays a crucial role in the normal function, regeneration and growth of nerves. Additionally, the complex carbohydrates in oatmeal make us feel full longer than when we eat simple carbohydrates. This prevents food cravings that often occur under stress.bananas contain tryptophan, an amino acid that promotes the production of serotonin in the brain. In addition, tryptophan helps with a restful sleep, which is often neglected in times of stress. Therefore, bananas are one of the sleep-promoting foods.Oily fish species such as salmon, mackerel, herring and tuna, as well as nuts, provide you with omega-3 fatty acids that have an anti-inflammatory effect. They ensure that the hormone adrenaline, which is released during stress and puts the whole body under tension, is broken down.legumes such as beans, lentils and chickpeas are high in fiber and protein, which provide long-lasting energy and keep blood sugar levels stable. They are also good suppliers of magnesium. On the one hand, this mineral is involved in the regulation of stress hormones and, on the other hand, it reduces the excitability of nerve cells. This combination allows the body to go from a tense state to a relaxed phase, gradually reducing stress. Various types of meat are also considered to be food for the nerves, with dark, lean meat like beef stands out. In addition to valuable animal protein, it has a comparatively high iron content. In addition, it contains magnesium and numerous B vitamins, which are important for supporting the nervous system.Paprika contains vitamin C as well as other antioxidants and nutrients such as magnesium, potassium and iron that help reduce stress and support the immune system.Avocados are made up of healthy fats, which can support the brain and help you relax. They also provide you with vitamin B1, magnesium and potassium. How about, for example, an avocado toast with wholemeal bread for breakfast or in between? Or add avocado to your salad to keep it full longer.Owner are rich in protein and contain many important nutrients such as B vitamins, omega-3 fatty acids and vitamin D. They support you in stressful times.yogurt contains probiotic bacteria that promote gut health and can contribute to a better mood. Yoghurt with fruit, muesli and similar ingredients is a delicious and low-calorie breakfast or snack option because it is also rich in various B vitamins as well as calcium and magnesium.
Try these delicious avocado recipes:
General stress management tips
In addition to eating right, there are other measures you can take to reduce stress and increase your well-being. Here are some general stress management tips:
meditation and breathing exercises help to calm the nerves and reduce stress and ensure peace of mind. They promote relaxation and mindfulness.A hot bath or a refreshing shower relaxes your body and relieves stress. Add essential oils like lavender or chamomile to your bath water to enhance the calming effects. There are several herbal teasthat have calming properties, such as chamomile, valerian or passion flower. These help you to calm down.Yin Yoga and Kundalini Yoga are special yoga forms that are aimed at relaxation and stress reduction. They involve slow movements, stretches, and breathing techniques to calm the body and mind.Adequate sleep is crucial for coping with stress. Try to keep a regular bedtime and create a relaxing sleeping environment. Make sure to avoid electronic devices before bed. Instead, read a book or listen to soft music.
By paying attention to both your diet and your general stress management, you can increase your well-being and deal better with stress. Remember that every body is individual. Therefore, it is important to find out which foods and relaxation techniques work best for you personally.
Which food helps against stress?
Foods that can help fight stress include nuts and seeds, which are rich in calming selenium and stress-reducing omega-3 fatty acids. Green vegetables like spinach and broccoli are high in nutrients that can support the nervous system and reduce stress. In addition, foods high in B vitamins, such as yoghurt and oatmeal, help to cope with stress.
What is a stress killer?
A stress killer is something that helps reduce stress and improve overall well-being. This includes, for example, relaxation exercises such as meditation or yoga, sport and exercise, and the consumption of foods such as oatmeal, avocados and yoghurt, which are rich in stress-reducing nutrients.
What helps the most against stress?
What works best for dealing with stress varies from person to person. Nevertheless, regular relaxation exercises such as meditation and breathing techniques have been shown to have a calming effect on the nervous system and help reduce stress. In addition, a balanced diet with anti-stress foods such as bananas, eggs and legumes as well as adequate exercise and sleep can help to effectively manage stress.
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