2023-09-11 15:40:43
Whether before an exam, at work or in general with a busy schedule – a situation that is familiar to many. Unfortunately, many of us tend to reach for unhealthy chocolate bars when we are stressed and neglect healthy eating. The brief moment of happiness caused by the sugar rush quickly evaporates, and soon we feel just as stressed as before. Read on and we’ll show you 13 anti-stress foods that help you relax.
In the video: Tapping once morest stress? Charlotte Karlinder explains what’s behind the trend
Good for stress: vitamins and nutrients help
Stress is omnipresent in our hectic and fast-paced world. Be it professional stress, interpersonal conflicts or personal challenges – stress has a negative effect on us Health and ours well-being out of. Luckily we can go through one conscious nutrition contribute, reduce 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 regulating our nervous system. They help produce 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 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, you can also Antioxidants such as beta-carotene, lycopene and lutein help reduce oxidative stress caused by free radicals and fight inflammation in the body. Fruits and vegetables with bright colors 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.
Nutrition for the nerves: nutrition for stress
When we are stressed, many of us tend to reach for sweets and fast food such as pizza, burgers, fries and the like. These are directly available and do not need 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 requires additional energy – around twelve percent more than in stress-free times. In order to maintain performance, the body needs quickly available energy in the form of carbohydrates. That’s why we often crave sweets in stressful times. Sugary desserts and fatty snacks may make you feel good in the short term, but in the long term they lead to low energy levels 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’s best to prepare healthy snacks that you have on hand when you feel cravings once more.
Cope with stress: These 12 anti-stress foods will help you
Almonds, walnuts, sunflower seeds and flax seeds are rich in omega-3 fatty acids. These are important for the brain and increase the ability to concentrate. It’s not for nothing that “trail mix” is made from nuts. This is also particularly noteworthy Paranus, as it contains a high amount of selenium, which has a calming effect on our nervous system. Consuming them inhibits the conduction of nerve impulses. This causes the body to generate less stress. The effects are a reduced feeling of anxiety, an increased feeling of calm and well-filled energy reserves.Green vegetables such as spinach, broccoli and kale contain many vitamins and minerals such as B vitamins, calcium, potassium, vitamin C and iron, which help manage stress. Eat them regularly as a side dish to your meals or in salads.Cocoa can stimulate the production of endorphins (happiness hormones) and thereby improve mood. Next time you crave a chocolate bar, try 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. In addition, the complex carbohydrates in oatmeal ensure that we feel full longer than when consuming 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. Tryptophan also helps with restful sleep, which is often neglected when stressed. Bananas are therefore one of the sleep-promoting foods.Fatty fish species such as salmon, mackerel, herring and tuna, as well as nuts, provide you with omega-3 fatty acids, which have an anti-inflammatory effect. They ensure that the hormone adrenaline, which is released during stress and puts the entire body under tension, is broken down.legumes such as beans, lentils and chickpeas are rich in fiber and protein, which provide long-lasting energy and keep blood sugar levels stable. They are also good sources 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 move from a tense state to a relaxed phase, whereby stress gradually fades away. Various types of meat are also considered to be food for the nerves, particularly dark, lean meat how beef stands out. In addition to valuable animal protein, it has a comparatively high iron content. It also 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, which help reduce stress and support the immune system.Avocados consist of healthy fats that support the brain and can contribute to relaxation. They also provide you with vitamin B1, magnesium and potassium. How regarding avocado toast with whole grain bread for breakfast or in between? Or add avocado to your salad to keep you full longer.Owner are rich in protein and contain many important nutrients such as B vitamins, omega-3 fatty acids and vitamin D. They therefore support you in stressful times.yogurt contains probiotic bacteria that promote intestinal health and can contribute to a better mood. Yogurt with fruit, granola and similar ingredients is a delicious and low-calorie breakfast or snack option as it is also rich in various B vitamins as well as calcium and magnesium.
Try these delicious avocado recipes:
General tips for managing stress
In addition to eating right, there are other measures you can take to reduce stress and improve your well-being. Here are some general tips for managing stress:
Meditation and breathing exercises help to calm the nerves and reduce stress and ensure peace of mind. They promote relaxation and mindfulness hot bath or a refreshing shower relaxes your body and reduces stress. Add essential oils such as lavender or chamomile to your bath water to enhance the calming effects. There are several herbal teas, which have calming properties, such as chamomile, valerian or passionflower. These help you to calm down.Yin Yoga and Kundalini Yoga are special forms of yoga that are aimed at relaxation and stress reduction. They include slow movements, stretches and breathing techniques to calm the body and mind.Adequate sleep is crucial for stress management. Try to maintain a regular bedtime and create a relaxing sleep 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 improve your well-being and deal with stress better. 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 once morest stress?
Foods that can help combat stress include nuts and seeds, which are rich in calming selenium and stress-reducing omega-3 fatty acids. Green vegetables like spinach and broccoli contain many nutrients that support the nervous system and can reduce stress. In addition, foods high in B vitamins, such as yogurt and oatmeal, help manage stress.
What is a stress buster?
A stress buster is something that helps reduce stress and improve overall well-being. These include, for example, relaxation exercises such as meditation or yoga, sport and exercise, as well as enjoying foods such as oatmeal, avocados and yoghurt, which are rich in stress-reducing nutrients.
What helps most once morest stress?
What helps most once morest stress varies from person to person. Nevertheless, regular relaxation exercises such as meditation and breathing techniques have been proven 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 sufficient exercise and sleep can help to manage stress effectively.
1694447425
#diet #brings #relaxation #plate
