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Eat these foods to reduce stress and anxiety.. Broccoli and spinach are the most prominent


The key to reducing stress is a whole-body approach that includes exercising, getting enough sleep, and managing chronic diseases like diabetes, high blood pressure, and obesity, all of which can put your body in a long-term state of inflammation, but did you know there are some foods that reduce stress levels as well. ?


According to clevelandclinic, nutritionist Courtney Barth said: 'When it comes to our health, nutrition is the only thing we can control, explaining that certain foods help reduce levels of cortisol, the primary stress hormone.



What does cortisol do?

Cortisol plays a number of roles in the body, including:


Regulating sleep cycles.


reduce inflammation.


Increased blood sugar.


Managing how the body uses carbohydrates, fats and proteins.


Adjust blood pressure.


Most importantly, cortisol is sometimes known as the "stress hormone" because the adrenal gland releases it when you're in a stressful situation, or when your body is under physical stress (such as inflammation). It's key to helping your body manage its fight-or-flight instinct.


Foods that relieve stress

The foods promoted in the Mediterranean diet are the same ones that are good to eat when stressed: fish, poultry, fruits, vegetables, fruits, whole grains, and healthy fats.


"The best way to lower cortisol in the body is to focus on an anti-inflammatory diet," Barth, a registered dietitian, said. "This means fewer processed foods and more whole foods."


She explained, that the goal is to eat foods that reduce inflammation in the body, and thus reduce cortisol levels. Here are some foods that help combat stress by lowering cortisol.


Foods that are high in vitamin B


Fortified whole grains and some animal sources have plenty of B vitamins inside them — especially vitamin B12, which can help metabolize cortisol:


beef.


eggs.


fortified cereals.


food yeast.


meat.


Foods that are high in omega-3 fatty acids


These foods reduce inflammation. The form best activated is through fatty fish, but you can also get it from some plant sources. These foods include:


anchovies;


avocado.


chia seeds


Flaxseeds.


salted fish.


olive oil.


oysters;


salmon


Sardines.


tuna.


Walnuts.


Magnesium-rich foods


Magnesium is extremely beneficial when it comes to reducing inflammation, metabolizing cortisol, and relaxing the body and mind.


avocado.


banana.


Broccoli.


dark chocolate;


pumpkin seeds.


spinach.


Protein rich foods


Foods such as meat, fish, poultry, beans and legumes promote balanced blood sugar levels. Specifications include:


almonds.


Chicken breast.


eggs.


beef.


lentil.


Peanuts.


quinoa;


Turkey breast.


tuna.


Salmon.


Shrimp.


Healthy foods for the intestines


Also, 70-80% of our immune system depends on our gut, so if we correct our gut, we correct a lot of our immunity. These probiotic-rich, fermented foods can help balance blood sugar and lower cholesterol:


Greek yogurt.


kefir;


sauerkraut.


If you need to de-stress

Managing stress through food is a long game, not a quick trick to relaxation however, magnesium-rich foods are a good option if you are trying to relax and want a little natural help.


Foods high in magnesium are a first-line treatment, as it is an important mineral for bodily functions, including heart rhythm, strengthening bones, maintaining normal blood pressure, and helping reduce the risk of chronic disease.


Avoid these foods


In contrast, some foods raise cortisol levels. Foods that stress your body include:


Caffeine.


Foods that are high in sugar.


Simple carbohydrates, such as cakes and pastries.


Soft drinks.

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