Stress is a feeling of emotional or physical tension. It can come from any event or thought that makes you feel frustrated, angry, or nervous. Stress is your body’s way of responding to any kind of demand or threat. The stress response is the body’s way of protecting you. When working properly, it helps you stay focused, energetic, and alert. But beyond a certain point, stress stops being helpful and starts causing major damage to your health, mood, productivity, relationships, and your quality of life, then we need to take care of it. There are lots of ways which help to reduce stress , but apart from that some food which helps to fight against the stress.
Here are ten healthy foods that could help fight stress. And since stress and weight gain are intertwined, these foods may also help you lose weight.
1. Leafy Greens
It’s tempting to reach for a cheeseburger when stressed, but go green at lunch instead. “Green leafy vegetables like spinach contain folate, which produces dopamine, a pleasure-inducing brain chemical, helping you keep calm. When stress levels are high, you want these chemicals flowin’! Try some Swiss chard sautéed with olive oil and garlic. It’s one of my 5 superfoods to shake up your diet! Other foods high in folate: asparagus, broccoli, citrus fruit, Brussels sprouts, and garbanzo beans.
You’re getting very sleepy… and relaxed, thanks to the amino acid tryptophan found in turkey. It eventually converts to serotonin. And serotonin means good feels. Pair it with some complex carbs to get the full benefit. Other foods high in tryptophan include nuts, seeds, tofu, fish, lentils, oats, beans, and eggs.
If you’re already a carb lover, it’s likely that nothing can come between you and a doughnut when stress hits. it’s another serotonin supplier. This complex carb will soothe your mood. If you’re not a fan of hot oatmeal, try overnight oats. Aside from the serotonin boost, making breakfast the night before could reduce your stress in the morning!
Avocados are not only delicious mashed into guacamole or sliced and added to a salad — they also offer omega-3 fatty acids. These healthy essential acids are known to reduce stress and anxiety, boost concentration, and improve mood. The possible superpower of avocados goes beyond their omega-3 fatty acids. They also consist of phytochemicals, fiber, and essential nutrients.
5. Fatty Fish
Fight stress and help prevent heart disease by adding seafood to your plate. Fatty fish in particular are a great option because they’re heart-healthy, and their omega-3s may help ease depression because the nutrients easily interact with mood-related brain molecules. Fatty fish include tuna, halibut, salmon, herring, mackerel, sardines, and lake trout.
Salmon is a total superstar when it comes to nutrition! When we get frazzled, our bodies produce cortisol, a hormone that has been linked to extra belly fat, among other unfavorable responses. The omega-3s in salmon reduce anxiety and depression by combating that cortisol.
Just the thought of sipping a mug of hot tea sounds calming, doesn’t it? Schedule in some tea time: chamomile, green tea, and black tea all work, so pick your favorite. Studies have shown chamomile tea aids in lessening anxiety symptoms. Drinking a warm cup of tea is one way to help make yourself feel calmer.
The antioxidants and phytonutrients found in berries fight in your defense, helping improve your body’s response to stress. They help produce dopamine, that stress-fighting chemical! And they’re delicious. Eat them plain, on top of your yogurt, or stirred into oatmeal. And for a go-anywhere snack, try freeze-dried blueberries.
8. Warm Milk
Sipping warm milk before bed is a centuries-old home remedy for getting a better night’s sleep. Warm milk can have a relaxing effect on the body as well as on a psychological level. The main stress reducer here is calcium, so milk and other dairy foods with calcium and added vitamin D can help muscles relax and stabilize mood .
9. Dark Chocolate
A regular healthy indulgence (just a bite, not a whole bar!) of dark chocolate might have the power to regulate your stress levels. Research has shown that it can reduce your stress hormones, including cortisol and the antioxidants in cocoa trigger the walls of your blood vessels to relax, lowering blood pressure and improving circulation. Finally, dark chocolate contains unique natural substances that create a sense of euphoria similar to the feeling of being in love.
Flaxseed, pumpkin seeds, and sunflower seeds are all great sources of magnesium (as are leafy greens, yogurt, nuts, and fish). Loading up on the mineral may help regulate emotions. Magnesium has been shown to help alleviate depression, fatigue, and irritability.
Including these foods in your diet will help to fight stress, because today’s busy life stress and depression became part of our life. Doing exercise is also very help full, it will improve our strength and concentration.