What should be the nutrition in stressful and difficult times?
Have you been feeling more stressed than usual lately? Probably your answer, like most people, is yes. As if the pressures of everyday life weren’t enough earthquakes social trauma caused stress level got to the top. We know that stress is detrimental to our health. However, during times of stress eat more junk food or neglect of healthy eating can also lead to metabolic disorders. Scientists, How stress affects nutrition interested in the subject. They note that this relationship is clinically significant, but very little research has been done in this area.
For example, Professor and Vice President of the Department of Psychiatry and Behavioral Sciences at the University of California at San Francisco, D. Elissa Epel, p.that trezin makes us crave foods like sugar-added drinks and baked goods. speaks. During times of stress, we also tend to cut back on whole foods, fruits, and vegetables. This can lead to a higher risk of insulin resistance, visceral fat, and type 2 diabetes. Scientific studies on the subject also show that chronic stress negatively affects eating behavior. Fine combination of stress and malnutrition What can we do to minimize the damage this can do to our health?
The solution may be to include highly nutritious foods that calm the nervous system during difficult times and, if necessary, various nutritional supplements. If you think you have a nutritional problem, see a specialist.
1. Add anti-stress foods to your diet
There are many ways to manage or even reduce your stress levels when you are nervous. At this stage, your food choices can be either good or bad. This is because certain foods can reduce or increase stress levels. That’s why you should pay special attention to what you eat when you feel stressed and exhausted. According to a June 2016 review in the Journal of Nutrition & Food Sciences, stress alone can increase your need for certain nutrients like vitamin C, B vitamins, selenium, magnesium! Developed due to stress unhealthy dietcan quickly increase your stress levels, and if you don’t address them, you may have various problems in the future. your risk of health problems could potentially increase. So, if you are dealing with a lot of stress, stock up on the following arsenal. with anti-stress products Fill in.
- Herbal teas: Sometimes it’s the feeling of eating or drinking that helps reduce stress, not the nutrients. Experts say that a cup of hot tea helps you feel calmer. However, some herbs, such as lavender and chamomile, have a relaxing effect on their own. This is why herbal teas can be a great way to relax.
- Dark chocolate: High-quality dark chocolate can reduce stress in two different ways: through its chemical and emotional effects.
- Whole grains: Carbohydrates can temporarily increase levels of serotonin, a mood-boosting and stress-reducing hormone. As serotonin levels rise, stressed people are better able to concentrate and focus. At this point, be sure to choose healthy, unrefined carbs like sweet potatoes and whole grains.
- Avocado: Avocados are known to contain omega-3 fatty acids. These beneficial essential acids can reduce stress and anxiety, increase concentration, and improve mood.
- Fish: Especially oily fish like tuna, salmon, herring, mackerel and sardines support heart health and may help alleviate depression thanks to omega-3s.
- Warm milk: Drinking warm milk before bed is a time-tested home remedy for a better night’s sleep. According to research, warm milk can have a relaxing effect on both the body and the psychological level.
- Nuts: Nuts are rich in important nutrients, including healthy fatty acids, as well as B vitamins. B vitamins are an important part of a healthy diet and can help reduce stress. Almonds, pistachios, and walnuts can even lower blood pressure. According to previous research, pistachios in particular may play a role in reducing stress levels.
- Citrus and strawberries: Some research suggests that high levels of vitamin C can help reduce stress.
- Probiotics: The best way to support healthy gut hormones is with friendly bacteria called probiotics. Probiotics can help boost the immune system, protect against harmful bacteria, and improve food digestion. You can get probiotics from dairy products and kefir, or through dietary supplements.
- Fiber products: Fiber-rich foods are good for the gut and may play a role in reducing stress. To add more fiber to your diet, you can consume plenty of greens such as beans, green peas, strawberries, almonds, pistachios, flax seeds, sesame seeds, cabbage, and broccoli.
2. Eat a balanced diet and don’t skip meals.
If you’re hoping to reduce stress and make your body less stressed at the same time, don’t forget this top tip. Eating regularly every 3-5 hours helps stabilize blood sugar levels. Chronically low blood sugar puts stress on the body, which can raise cortisol levels. Therefore, to have a balanced blood sugar level, make sure to eat 3 main meals and 3 snacks a day.
3. Avoid Foods That Cause Stress
As we mentioned above, foods rich in B vitamins, omega-3 fatty acids, magnesium, protein, probiotics, and fiber are not only good for your body, but also help fight stress. Conversely, certain foods can also increase cortisol levels in the body. in your body foods that can cause stress includes:
- foods high in sugar
- Simple carbohydrates such as cakes and pastries
You can also check out our article on Anxiety Foods and Feeling Good Herbs.
4. Consider Using Stress Reducing Supplements If Needed
Chronic or intense stress can negatively impact every aspect of your health, both physical and mental. As we explained above, a healthy diet — along with strategies like regular exercise and quality sleep, of course — can definitely help with stress management. Another tool that you can include in your arsenal is nutritional supplements. While no supplement is a magic pill, some people find that certain supplements can help reduce anxiety levels and ease sleep problems. However, remember that nutritional supplements are not regulated in the same way as medications, and always check with your doctor before taking any supplements. At work supplements thought to help fight stress:
- Ashwagandha: This herb, also called winter cherry and Indian ginseng, has been an integral part of Ayurvedic medicine for centuries.
- L-theanine: L-theanine is an amino acid found in green tea. It is believed to have a relaxing effect, among other health benefits.
- Magnesium: Magnesium is a mineral used to regulate dozens of body processes, from nerve and muscle function to protein and bone synthesis.
- Melatonin: Melatonin, a hormone produced by the pineal gland, is released at nightfall, so it can help set your internal clock and prepare your body for sleep.
- Rhodiola: According to research, Rhodiola rosea, also known as golden root and arctic root, grows in the cold mountains of Europe and Asia, as well as the Arctic, and is used to relieve stress.
- Balm: Melissa is a lemon-scented herb that was widespread in Europe during the Middle Ages and is now grown all over the world. Traditionally used as a mild sedative, its possible calming effects are currently being researched.
- Valerian: Valerian, also called valerian, is an herb that grows in Europe, Asia, and North America. It is known for its calming effects and is widely used as a dietary supplement for conditions such as insomnia, anxiety, and depression.
- Kava: Kava is a plant native to the South Pacific and belongs to the pepper family.
- Passionflower: Passiflora, also known as passiflora, is a climbing vine native to Central and South America. Known for its relaxing effects, you can find this herb in supplements in a variety of forms.
- 5-HTP: 5-HTP means 5-hydroxytryptophan. This ingredient is derived from the amino acid tryptophan. It is supplemented with extracts derived from the seeds of Griffonia simplicifolia native to Africa. It is believed to be effective in increasing the production of the chemical serotonin in the brain and nervous system.
At the moment, what is an adaptogen: Adaptogenic plants and mushrooms, which are a source of healing from nature, you may be interested in our article.
So, if food is your solution to stress and you tend to eat more when you’re feeling a lot of stress, you’re not alone. Similarly, if you lose your appetite during difficult times and pay less attention to your diet, you are not alone. We can all respond to stress in different ways. It is important to understand that these reactions are purely natural and to properly regulate nutrition as early as possible.
Important note: All information and recommendations in this article are based on scientifically sound articles prepared for general informational purposes and do not contain expert advice. Each person’s nutritional needs, tolerance and sensitivity to different food groups may vary depending on their own metabolism. Despite the possible dangerous situations, you should definitely seek the advice of a specialist in all matters relating to your health.
Sources: Nutrition.org, dailyhealth, clevelandclinic.
It may interest you: what can you do to help you fall asleep during stressful and difficult times?
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