Many suffer from stress and pressures that make their daily lives an unhappy experience, affecting their psyche and their dealings with others, so they look for different ways to mitigate these effects.
The way each of us deals with stress and pressure differs, so some resort to what is called stress management to overcome it, in addition to many strategies, including food.
Here we review some foods that may help deal with stress and stress.
1- Comfortable foods, such as warm oatmeal, increase serotonin, which calms stress, and like other foods, it reduces cortisol and adrenaline, harmful stress hormones, and reduces the effect of stress by strengthening immunity and lowering blood pressure.
2- Complex carbohydrates, which take longer to digest, stimulate the brain to produce more serotonin, to make you feel happy, and balance by stabilizing blood sugar levels; These include wholegrain bread, pasta, breakfast cereal and old-fashioned oatmeal.
3- Simple carbohydrates, nutritionists usually recommend avoiding them, including sweets and soft drinks, which are quickly digested, so serotonin rises, but this does not last long, and may lead to high blood sugar, so it must be reduced.
4- Oranges, contain vitamin C, which may reduce levels of stress hormones while strengthening the immune system, and a study of those suffering from high blood pressure showed that the level of cortisol (stress hormone) returned to normal faster by taking vitamin C before carrying out a stressful task.
5- Spinach, a little magnesium may lead to headaches and fatigue, which multiplies the effects of stress, but a cup of spinach helps you store magnesium back up, and leafy vegetables are good sources of magnesium, and you can try some cooked soybeans or salmon slices rich in magnesium.
6- Fish helps control stress, especially fatty ones. The omega-3 fatty acids in salmon and tuna fish can prevent the rise in stress hormones and may help protect once morest heart disease and depression. It is enough for you to eat at least 3.5 ounces of fatty fish twice a week.
7- Black tea helps to recover from stress more quickly, and a study showed that those who drank 4 cups of tea per day for 6 weeks felt calm and had lower levels of the stress hormone “cortisol” following stressful situations.
8- Pistachios, along with other nuts, are good sources of healthy fats, and may help lower cholesterol, reduce inflammation in the arteries of the heart, reduce the possibility of diabetes, and protect once morest the effects of stress, but do not exaggerate in eating them, as they are rich in calories.
9- Avocados, one of the best ways to reduce high blood pressure is to get potassium, and half of an avocado fruit has more potassium than a banana, and it is a good option when feeling stressed and wanting to eat a meal rich in fats, as avocados contain a high percentage of them, and watch out for calories .
10- Almonds are full of useful vitamins, including vitamin E to boost immunity, and a group of B vitamins, which may make you more resilient during bouts of stress or depression. It would be beneficial to eat a quarter of a cup daily.
11- Vegetables may help relieve tension automatically, as chewing celery sticks or carrots releases clenched jaws, and the goal is achieved.
12- A snack before bed, as carbohydrates before bed can speed up the secretion of serotonin in the brain and help you sleep better, instead of heavy meals that may lead to heartburn.
13- A glass of warm milk may help relieve stress during sleep. According to research, calcium reduces anxiety and mood swings. Skimmed or low-fat milk is usually recommended.
