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Foods that reduce stress and prevent anxiety

Stress and anxiety are pretty bad. But the feeling of stress is also a necessary and normal part of life. Because stress in itself is sometimes helpful. It warns us that something is not right and protects us from potentially dangerous situations. While our dangerous situations don’t exactly (anymore) include a tiger attack, the stress of the modern world fills our brains with different scenarios about the future. “Will I lose my job if I don’t reply to this email? What if no one likes me? Why do I feel this way if everything is alright?…”

Although these stressful thoughts are common However, sometimes they can take complete control of your life. In this case, an anxiety disorder may occur. A balanced and healthy diet can help you relax in case of anxiety disorder or temporary stress.

The 8 best foods to prevent stress: Yogurt, blueberries, green tea, dark green vegetables, avocado, almonds, salmon, dark chocolate and chamomile tea

Start the day with yogurt and blueberries

Add yogurt to your breakfast routine to get a probiotic that benefits your brain. Even just a healthy breakfast can lower stress levels throughout the day. Studies show that probiotics can reduce symptoms of anxiety and depression and stabilize mood.

You can double up on anxiety-fighting nutrients with fresh blueberries. Blueberries are particularly rich in vitamin C and antioxidants and may reduce symptoms of anxiety or depression. The current theory is that oxidative stress can affect mental disorders. Studies show that taking vitamin C regularly daily reduces symptoms of anxiety after 14 days.

Relieve work stress with green tea

You can prevent morning stress with a glass of green tea. Green tea contains L-theanine and can reduce anxiety and stress 1-3 hours after drinking it. One cup of green tea contains about 25 milligrams of L-theanine and takes about half an hour to 2 hours to have an effect. L-theanine produces calming effects while stimulating dopamine, GABA levels and serotonin in parts of the brain responsible for hormones, metabolism (hypothalamus) and memory (hippocampus).

Have a healthy lunch

When it comes to dark green vegetables, you can choose your own adventure: Spinach or kale? Both have great stress-reducing superpowers. Some studies suggest that spinach has both anti-anxiety and anti-depressive properties. Cabbage, on the other hand, helps to keep anxiety away thanks to the antioxidants it contains.

For other greens rich in antioxidants and vitamin C, try Cabbage, collard greens, lettuce, spinach, chard.

But you don’t have to stick to just greenery. An excellent stress-busting meal-making formula is through healthy fats and protein. Avocados are packed with B vitamins that have been associated with reducing work-related stress. And you can double this stress-reducing power by choosing white meat with it. The amino acid that plays the most important role here is tryptophan, which is associated with less anxiety and irritability at higher intakes.

Almond snack

You can complete the snack with almonds between lunch and dinner. Like avocados, almonds are rich in B vitamins. Almonds support brain function by balancing neurotransmitters and reducing stress. Almonds also contain plenty of magnesium, another anti-anxiety inhibitor.

Eat a dinner containing omega-3s

Omega 3s are found in a variety of foods such as salmon, sea bass, shrimp, sardines and kidney beans are healthy fats. These fatty acids are known to reduce inflammation and stress. Of the foods rich in omega 3, salmon is one of the best stress fighters. Salmon also contains vitamin D, which promotes brain health and relief from anxiety.

Have a sweet end to the day with dark chocolate and chamomile tea

We all know the hormone serotonin now. Dark chocolate will be the best choice to secrete plenty of serotonin, which we know as the happiness hormone. Studies show that eating dark chocolate can have a powerful effect on stress levels.

End your day with a piece of dark chocolate and some chamomile tea.

Don’t expect these foods to magically change your day

A salad, daily stress (email you expect, social expectations, etc.) ) does not block your feeling. There are many other therapeutic modalities that you can build and develop. Think of anxiety as a problem that needs more than one treatment. The best results can be obtained with a combination of many treatments such as nutrition, breathing and speech therapy.

But before you forget, potential foods for concern…

Here’s the list: Alcohol, caffeine, diet soda, refined carbohydrates, added sugar, processed foods, soy sauce

This is I’m not saying don’t eat foods, but just be mindful of when you eat or drink. A caffeinated drink after 3 sleepless nights? Probably not a good idea…

Dyt. Serkan Sıtkı Şahin

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