When deadlines at work begin to pile over no one has time to eat healthily?. When you’re trying to reduce tension levels, the food you eat can actually alleviate tension. Certain foods may help to maintain blood sugar levels or even better your emotional response. Here are Stress Relieving Foods to Try if You’re Feeling Anxious.
01 Green leafy vegetables
When you are stressed and anxious try to eat green lunchtime instead of cheeseburgers. “Green leafy vegetables like spinach contain folate, which produces dopamine, a pleasure-inducing brain chemical, helping you keep calm,” Heather Mangieri, RDN, a spokesperson for the Academy of Nutrition and Dietetics informs health. A study published in the Journal of Affective Disorders of nearly 2800 middle-aged and older people revealed individuals who consumed the most folates had lower risks of experiencing depression symptoms as compared to those who consumed the most. Another study by researchers at the University of Otago in New Zealand found that students in college generally felt calmer happy, more content, and energy-efficient on days that they ate more fruits and vegetables. It’s hard to determine which was more positive-thinking thoughts or healthy eating, but researchers discovered that eating healthy foods could indicate a more positive mood the following day.
Although it’s not as bizarre as it might be, the bacterial population within your gut could contribute to stress. Research has proven that the gut and the brain communicate via body chemical signals and stress can trigger gastrointestinal symptoms. A UCLA research study with 36 healthy women found the consumption of probiotics found in yogurt decreased brain activity in the areas which deal with emotion. This was a small study and further studies are needed to confirm the findings, but considering yogurt is a great source of protein and calcium, along with probiotics, it’s hard to be wrong in including more yogurt in your diet.
“When you’re stressed, there’s a battle being fought inside you,” Mangieri states. “The antioxidants and phytonutrients found in berries fight in your defense, helping improve your body’s response to stress.” The research has also revealed that people who consume blueberries have an increase in naturally occurring killer cells “a type of white blood cell that plays a vital role in immunity, critical for countering stress,” Cynthia Sass MPH RD, Health’s Nutrition editor who contributes to Health.
Do something repetitive with your hands if negative thoughts run in your head. Consider knitting, kneading bread, or even shelling nuts, like peanuts or pistachios. The rhythmic motions can relax you. Additionally, the process of opening the shell can slow down your food intake which makes pistachios a healthy snack. Additionally, pistachios offer health benefits for your heart. “Eating pistachios may reduce acute stress by lowering blood pressure and heart rate,” Mangieri states. “The nuts contain key phytonutrients that may provide antioxidant support for cardiovascular health.”
05 Dark chocolate
A healthy and regular indulgence (just one small portion, and not the bar!) of dark chocolate may help to control how much stress you feel. “Research has shown that it can reduce your stress hormones, including cortisol,” Sass claims. “Also, the antioxidants in cocoa trigger the walls of your blood vessels to relax, lowering blood pressure and improving circulation. Dark chocolate contains unique natural substances that create a sense of euphoria similar to the feeling of being in love.” Choose chocolates that have a minimum of 70 percent cocoa.
Milk that is fortified is a great food source of vitamin D that is believed to increase happiness. A 50-year study conducted by the UCL Institute of Child Health in London UCL Institute of Child Health discovered an association between low amounts of vitamin D as well as an increase in the likelihood of depression and panic attacks between 5,966 females and males. Individuals with adequate Vitamin D had a lower chance of developing panic disorders as relative to those who had the lower levels. Other foods that are rich in vitamin D are eggs, salmon as well as fortified cereals.
One one-ounce serving of buttery almond contains 11 percent of the daily recommended amount of zinc, a vital mineral that can help to reduce anxiety. If researchers offered zinc supplements to individuals who had anxiety symptoms (irritability and inability to focus) and deficient zinc levels over a period of eight weeks, people who took zinc supplements experienced a decrease of 31% in anxiety, as per the Nutrition and Metabolic Insights. It is believed that zinc can affect the levels of a neurochemical which affects mood. If you’re already taking in sufficient zinc, it might make you feel less smug to snack on cashews. Cashews are also high in omega-3s as well as protein, therefore they’re an excellent snack, no matter what.
Orange is one of the top sources of vitamin C. In addition to supporting immune function, which can be weakened by stress, this key nutrient helps reduce levels of stress. The effects of a prolonged high cortisol level can include fatigue, particularly belly fat.
Eggs aren’t only a delicious breakfast option. “Whole eggs are one of the few natural sources of vitamin D,” claims Sass. “This nutrient is linked to several important health benefits, including better immune function, and mood regulation. Dietician Keri Gans RD informs the Health that eggs are also a source of Acetylcholine, which is a chemical that is a neurotransmitter that functions in the brain. It can affect the ability to control your mood and help you manage stress levels.
10 Green Tea
Green tea is a fantastic alternative to coffee, and it doesn’t cause caffeinated withdrawals like a cup of coffee. A Japanese study, published in the American Journal of Clinical Nutrition, was conducted with more than 40,000 people and found that levels of stress in the psychological realm were lower by 20% in those who consumed 5 cups of green tea each day, compared to those who consumed just one or two cups of tea per day, according to Sass. The findings remained the same when adjusting for variables like age, sex medical background, and eating habits.
Sushi lovers, you’re in luck. The seaweed wraps around the spicy tuna roll can provide additional benefits to ease stress.
“Seaweed is rich in iodine and one of the few sources of this important mineral,” Sass explains. Sass. “Too little iodine can trigger fatigue and depression, but just a quarter cup of seaweed salad can pack over 275% of the daily value.”