Reduce anxiety and stress with these edibles
With what foods can we overcome our stress and prevent its occurrence and prevent its side effects in our body and solve our mental and psychological problems in natural ways?
There are a number of foods that, in addition to reducing stress and anxiety, can be effective in improving people’s overall health.
Today, in the society, due to the many preoccupations and the changes that have occurred in people’s lifestyles, daily stress has increased, which in turn leads to irreparable complications. A large number of neurological diseases, including depression, appear with increasing life stress. Stress in the body is caused by excessive activity of stress hormones, including cortisol. This hormone, which is secreted from the cortical part of the adrenal gland, will have harmful effects on health if it is secreted in excessive amounts. In the meantime, one of the factors that can be effective in reducing the incidence of stress is having a proper diet.
There are a number of foods that can be effective in improving people’s overall health by reducing circulating cortisol levels in addition to reducing stress and anxiety. In order to properly manage stress and anxiety in the form of healthy food choices, there are a number of recommended and avoided foods that will be mentioned below:
Oatmeal
In addition to being a soothing and calming food, this food increases brain serotonin levels and gives a person a more relaxed feeling and increases people’s concentration. Try to replace the consumption of sweet foods such as sugar with dried fruits, nuts or honey.
Fish
Due to the presence of omega-3 fatty acids, fish will reduce inflammation in the body and will be effective in controlling stress. Try to include a variety of fatty fish such as salmon and cod in your daily diet.
Foods containing vitamin C
Adrenal glands are one of the biggest storage sources of vitamin C in the body. Citrus fruits, including oranges, kiwis, peppers and green leafy vegetables and broccoli, are effective in strengthening the immune system and reduce the levels of stress hormones due to the presence of vitamin C. Orange fruit is also effective in lowering blood pressure.
spinach
Spinach and other green and leafy vegetables containing magnesium are effective in reducing anxiety. Consuming adequate amounts of magnesium regulates circulating cortisol levels. Whole grains, unrefined rice and beans are other sources of magnesium.
Foods to avoid in stress and anxiety
In order to reduce stress and anxiety, avoid consuming foods containing caffeine (found in coffee and tea), processed foods, alcohol and containing refined substances such as simple sugars, foods containing sodium and high salt, and nicotine.
Linseed
Consuming this vegetable seed can reduce stress due to the presence of many nutritious compounds, including omega-3 fatty acid. Flaxseed is mainly used as roasted seeds or oil in salads or as a spice in cooking.
the brains
Brains provide omega-3 fatty acids, especially for people who do not eat fish. Pistachios reduce blood pressure and counteract the stressful effect of adrenaline in the body. Almonds also reduce stress. Consuming a handful of different types of brains can provide the body with the required amount of vitamin B. In addition to nuts, seeds, avocados, meat, fish, dairy products and bananas are other sources of vitamin B.
herbal tea
At the end of a busy day, drinking a variety of hot herbal teas is the best option to reduce stress and relax. Chamomile tea is a good reliever for insomnia. Hyacinth root reduces stress and anxiety and helps improve sleep quality. Other types of tea that are recommended to reduce stress include rose root infusion, lemon tea. On the other hand, avoid caffeinated drinks that are stressful.
Chocolate
Chocolate, especially the bitter type, can reduce stress if consumed in appropriate amounts. Dark chocolate can improve mood and reduce stress by increasing serotonin and endorphin levels in the brain and reducing cortisol levels. Dark chocolate is more useful than milk chocolate because it has less fat and sugar. Also, the antioxidants in it, including flavonoids, reduce blood pressure, increase good cholesterol, and decrease bad cholesterol, leading to a reduction in plaque accumulation in blood vessels and regulation of blood sugar.
carbohydrate
Carbohydrates with a low glycemic index, including unrefined grains, brown rice, pasta, potatoes, beans, fruits, and vegetables, can lower blood cortisol levels. Consume carbohydrates immediately after performing intense sports activities because it prevents excessive secretion of cortisol after exercise.
Lale Piahu; Yasir Khajeh Bishek, PhD students in nutrition science, Tabriz University of Medical Sciences
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