13 Secrets How to Manage Stress
How to Manage Stress?
Point a person who lives a stress-free life nowadays. Anyone? That’s what I thought. It’s almost impossible to avoid stressful situations but it’s absolutely possible to soothe it. Stress affects our health and people in poor health are twice as likely to feel very stressed on daily basis. Everyday stress just wears people down. It’s one of the main reasons for binge eating and making poor food choices. The next thing we now, obesity is knocking on the front door. Our physical appearance can be changed, our immune system weakens, sleeping disorders arise and at the very end, our general happiness can be easily destroyed. This is where healthy dieting steps in, helping us fight stress.
These are some of the Foods that can Help us Soothe Stress.
Foods that contain thiamine like pork tenderloin which is the leanest cut of pork rich in vitamin B. If we can improve our thiamine status the next thing that will improve is our well-being. Thiamine doesn’t get stored in the body so make sure you include it in your diet. If you are a vegetarian, you can get thiamine from beans, nuts, seeds, eggs and fortified grains. Avoid coffee, alcohol and raw seafood because they deactivate it and they are preventing our bodies from fully absorbing it.
Potassium rich foods: Spirulina is a very good source of potassium. The powder can be added to smoothies, juices or soups. Other potassium-rich foods include avocados, bananas, beans, chocolate, beet greens, milk, edamame, yams, mushrooms, spinach, orange juice, sweet potatoes and so on.
Omega-3 rich foods: Consuming anchovies may lead to a better mental state. Salmon is also good, but sardines are an excellent source of healthy fats and are more affordable. Try to combine it with roasted tomato, baguette and olive oil. For vegetarians walnuts, ground flaxseed (and flax oil) and chia seeds are perfect alternative to omega-3 rich seafood.
Raw appetizers: chewing raw and crunchy veggies can lessen the tension in our jaws. Don’t by any means reach out to chips, snack something smart instead. Low in calories and high in nutrients, raw veggie snacks are winning on this one. Cucumbers, fennel, carrots, sweet bell peppers, radishes or celery are are all good and delicious.
Vitamin C rich food: Some studies have shown that consuming high amounts of vitamin C before a stressful situation can lower our blood pressure and lower levels of cortisol. Citrus fruits are available source of vitamin C. Red grapefruit also provides lycopene (antioxidant) and it’s the sweetest of all citrus fruits. When citrus season is over, switch to berries. On the other hand, broccoli is available year-round, the same as Brussels sprout, cabbage, spinach, cauliflower or sweet potatoes.
Oatmeal is a complex carbohydrate also known as the healthy comfort carb. It is rich in soluble fiber and it’s helping our brain produces serotonin, the happy-chemical.
Superfoods like avocados are known as stress relievers. They offer antioxidants like lutein, beta-carotene, vitamin E and B and folate is included too. Avocados are also good source of potassium, maintaining healthy blood pressure.
Zinc rich foods which can strengthen the immune system. Shellfish and meat are recommended in this department while oysters are placed the highest on the list of zinc rich foods.
Anti-inflammatory foods like ginger or turmeric. Not only do they help fight the dreadful effects of stress, they also add a delicious taste to our food.
Nuts are definitely known for combating stress. They are high in zinc which fights anxiety and depression. Almonds, hazelnuts, macadamias, pecans, Brazil nuts, pine nuts, walnuts and pistachios… The variety is so delicious.
Chamomile tea is an old folk remedy with stress-relieving effects and is also very effective against anxiety. A cup of chamomile tea will often help you relax and reduce inflammation. For instance drinking white tea is also beneficial, it boosts levels of the calming brain chemical dopamine. It can also improve attention, mood and focus but it contains caffeine at the same time which can increase anxiety. We should be careful with this one.
Consuming mushrooms on the other hand, will boost your immune-system. They provide a great amount of vitamin D which maintains the immune system in great and healthy state shape. Since daily direct exposure to sun for 15 minutes can also provide good amount of vitamin D, it is better to take it orally through foods rich in vitamin D instead of frequently exposing our skin to the sun.
Many research have shown that dark chocolate has a positive effect on the mood and increases pleasant feelings and in the same time it reduces tension. Still, the portion size must be controlled because chocolate is high in saturated fat and calories.
Okay, everyone, now we can fight stress the healthy way. Good luck and don’t give up! Remember, you’re not alone.