Nowadays, many people suffer from stress due to busy lifestyles. In fact, too much stress may cause a lot of side effects on the mood, behavior, and body. It may even result in short-term and long-term physical issues such as impaired learning ability, impaired memory, high blood pressure, osteoporosis, a weak immune system, and coronary heart disease. Keeping a healthy lifestyle and having a proper diet will help to control stress. In addition, there are also some specific types of food that can aid in fighting stress. Continue reading this post to check them out!
The antioxidants present in blueberries are very effective in reducing stress levels. Blueberries also have vitamins E and C and essential minerals such as manganese and magnesium, which can help to relieve stress. Regular consumption of blueberries can also aid in dealing with insomnia, depression, and some other mood disorders that are considered as a result of stress. You may also eat blueberries as a snack or include them in a fruit salad or cottage cheese. Apart from blueberries, you can also eat cranberries to help to control stress.
People who often drink milk are less stressed. A glass of skim milk gives your body a good amount of calcium, protein, antioxidants, and vitamins A and D. These nutrients aid you in calming down and fighting free radicals released in your body whenever you are stressed. For a stress-busting breakfast, opt for a bowl of cereal made from whole grain with a glass of low-fat milk. In addition, consume a glass of lukewarm milk before going to sleep to have a sound sleep. If you are not a fan of milk, switch to consume milk products such as yogurt and cottage cheese.
3. Dark Chocolate
According to a clinical trial of Proteome Research in the Journal of American Chemical Society, eating about 1.5 ounces of dark chocolate every day can reduce the stress hormone levels in the body significantly. Dark chocolate is comprised of magnesium, a mineral that aids in fighting stress, depression, fatigue, and irritability. When you are stressed, eat dark chocolate to boost up your mood and reduce the stress level. Another option, you may also drink a glass of warm chocolate milk or other types of dessert that contains dark chocolate.
Being a cold water fish, salmon is high in omega-3 fatty acids and contains strong anti-inflammatory properties. Omega-3 fatty acids aid in boosting up brain chemicals such as serotonin that is very effective in maintaining a happy mood and regulating stress hormones such as adrenaline and cortisol. In addition, omega-3 fatty acids also help your brain to function more efficiently. It is recommended eating just 2 or 3 servings of salmon a week. Apart from salmon, you may also eat tuna, mackerel, and sardines. Or, you may take supplements of omega-3 fatty acids daily after consulting your doctor.
Avocados are rich in protein, minerals, and vitamin E and C. They also contain potassium, fiber, and healthy fat. These nutrients are helpful in regulating stress hormones by keeping the nerves & brain cells healthy. Consuming an avocado per day can significantly reduce the blood pressure levels and the stress hormone levels. You may also add avocado to your favorite smoothie or fruit salad. To get the best results, consume fresh avocado instead of eating the packaged ones.
6. Green Tea
Green tea is loaded with powerful antioxidants, including polyphenols, catechins, and flavonoids. These antioxidants contain a calming effect on your body & mind, which can help to give you a positive mood. In addition, it also has an amino acid named theanine that helps to promote relaxation and improve the attention and focus.
A study in an American journal indicated that people who consumed at least 5 cups of this tea a day have better mood and health compared to people who consumed less than 1 cup a day.
When you feel stress, enjoy one cup of green tea immediately. However, 5 cups a day cannot be suitable for some people. So, you can drink 2 to 3 cups of green tea per day.
If you are not a fan of green tea, choose black tea. The positive effect of green tea will be best in people who don’t drink alcohol and smoke.
The high content of vitamin C in oranges helps to boost up your immune system. In addition, it is also a natural antioxidant that can fight free radicals. Oranges also contain significant amounts of vitamin A and a lot of healthy minerals.
To reap the benefits of these nutrients in oranges, simply consume one glass of orange juice per day. You may also add oranges to your desserts and other baked goods. Apart from oranges, you may also consume other citrus fruits.
Almonds are high in magnesium, selenium, zinc, healthy oils, and vitamins B and E that offer stress-busting benefits. In addition, they are crunchy and thus help to diffuse tension.
You may eat raw or roasted almonds as a healthy snack. Or, you may also add almonds to desserts & baked goods. Apart from almonds, you may eat pistachios and walnuts to reduce the stress hormones, lower blood pressure, and boost up your energy level.
Spinach that belongs to the dark green vegetables is rich in vitamins A, B, and C. Spinach also has a good amount of essential minerals such as calcium, magnesium, phosphorus, and potassium that help to reduce stress hormones in your body and stabilize your mood.
A cup of spinach per day can give your body the relaxing, calming effects. Or, you may also add spinach to your omelet, sandwich, salad, or wrap.
10. Brown Rice
Brown rice is comprised of B vitamins, which are very important for maintaining tissues, cells, and organs. They act as a natural mood stabilizer and also aid in biochemical reactions linked to brain functioning, immunity, healthy red blood cells, and cardiac functioning. When your body gets enough amounts of B vitamins, it is better for you to fight stress and other mood disorders. If you feel moody or irritable in the next time, consume brown rice products to help you feel better.
To sum up, the stress-busting foods are loaded with nutrients that may regulate stress hormones and aid you in having a life free of stress.
This guest post is by Nga Do, a beauty and health blogger with many years of experience on searching the effective remedies for skin & hair care and health problems.