During stress, you need to give up eating before bed, said Andrey Martyushev-Poklad
In times of stress, it is necessary to increase the consumption of fish, vegetables, greens, nuts and eggs. Andrey Martyushev-Poklad, Candidate of Medical Sciences, Doctor of Preventive Medicine, Healthy Lifestyle Consultant of the Corporate Well-Being Platform “I Understand” told URA.RU about this.
“During stress, the need for certain substances that are needed for normal energy production increases sharply: in particular, magnesium, B vitamins, zinc, vitamin D, and antioxidants. Their best source is colorful vegetables, herbs, seeds, nuts, fish. Often chronic stress triggers the destruction of proteins, so it makes sense to increase their content in the diet to 1.5 g per kg of weight. The proteins that are easiest to digest are eggs. You can eat three or four pieces a day, ”said Andrei Martyushev-Poklad.
The doctor explained what time is best for breakfast, lunch and dinner. “Try to stick to three main meals a day. Optimal: at 9 am, 13-14 and 18 hours. Avoid snacks and dinner before bed, as this reduces the quality of sleep, which is very important for stress tolerance. A healthy plate for stress: at least 50% of vegetables in any form, the rest is fats and healthy proteins, such as meat, poultry, eggs, cottage cheese, nuts, seeds, ”the expert added.
A healthy lifestyle consultant noted that certain foods should be discarded when stressed. “It is especially important to remove from the diet foods that generally interfere with the body: fast carbohydrates, refined fats, fructose, flavor enhancers, alcohol, stimulants. Stress increases intestinal permeability and increases the risk of food intolerance, so it is advisable to eliminate the most common sources of it, such as gluten and soy.
If you want to report the news, write to us
More than a hundred thousand Russians read our news in telegram! Join and you – subscribe to the channel URA.RU.
In times of stress, it is necessary to increase the consumption of fish, vegetables, greens, nuts and eggs. Andrey Martyushev-Poklad, Candidate of Medical Sciences, Doctor of Preventive Medicine, Healthy Lifestyle Consultant of the Corporate Well-Being Platform “I Understand” told URA.RU about this. “During stress, the need for certain substances that are needed for normal energy production increases sharply: in particular, magnesium, B vitamins, zinc, vitamin D, and antioxidants. Their best source is colorful vegetables, herbs, seeds, nuts, fish. Often chronic stress triggers the destruction of proteins, so it makes sense to increase their content in the diet to 1.5 g per kg of weight. The proteins that are easiest to digest are eggs. You can eat three or four pieces a day, ”said Andrei Martyushev-Poklad. The doctor explained what time is best for breakfast, lunch and dinner. “Try to stick to three main meals a day. Optimal: at 9 am, 13-14 and 18 hours. Avoid snacks and dinner before bed, as this reduces the quality of sleep, which is very important for stress tolerance. A healthy plate for stress: at least 50% of vegetables in any form, the rest is fats and healthy proteins, such as meat, poultry, eggs, cottage cheese, nuts, seeds, ”the expert added. A healthy lifestyle consultant noted that certain foods should be discarded when stressed. “It is especially important to remove from the diet foods that generally interfere with the body: fast carbohydrates, refined fats, fructose, flavor enhancers, alcohol, stimulants. Stress increases intestinal permeability and increases the risk of food intolerance, so it is advisable to eliminate the most common sources of it, such as gluten and soy.