Discover scientifically backed foods that help relieve stress and improve mental well-being. Find out how your diet can play a key role in managing anxiety.
What may be causing you to feel stress?
Traumatic events: They are defined as shocking, scary, or dangerous experiences that can cause emotional, psychological, and physical distress and put someone at risk of serious harm or death. Some examples include the death of a loved one, earthquake, war, terrorism, school violence, flood, life-threatening illness, serious accidents, etc.
Life events: They are defined as events that can threaten a person’s identity, self-esteem, social status, or physical well-being. Examples include planning a wedding, having a baby, infertility, the process of purchasing a home, divorce, illness, caring for a sick relative, loss of job, financial difficulties, etc.
Daily pressures: They are defined as the challenges of everyday life that can cause stress. Daily pressures can either be anticipated or unanticipated. Examples of daily pressures include school, work, family, unexpected events /bills, overwhelming responsibilities, etc
We tend to want/crave unhealthy food, snacks and drinks when stressed, such as sugary, fatty and salty foods. We’ve all been there, right?! These types of foods actually contribute to greater stress and even anxiety and depression. This is why it’s so important to be mindful of what we consume. The sugary, fatty and salty foods may also cause brain fog, high blood pressure, and increased inflammation.
Some other symptoms of stress include:
Headaches
Body pain
Weight gain or Weight loss
Loss of sleep
Prolonged or chronic stress is stress that can last weeks to months. This type of stress can cause physical and emotional symptoms that can interfere with health, productivity, and even relationships. It can also cause chronic conditions like hypertension, obesity, type 2 diabetes, metabolic syndrome, arthritis, depression upset stomach and indigestion.
What if I told you that there are such things as stress-relieving foods? Foods that will help get your stress levels under control and give you the zen you’ve been looking for.
Ogasabi on 9am News Nigeria uncovers for you these nutritional remedies to combat stress.
8 stress-relieving foods
Avocados: It helps lower stress levels and blood pressure due to them containing fiber, vitamins C, E, and B6 (helps better your mood, helps regulate sleep, and helps the immune system), healthy fats and potassium.
Dark chocolate: It is widely known for its stress-fighting benefits. Dark chocolate contains antioxidants and has the potential to help with both the emotional and physical effects of stress by reducing cortisol levels and providing magnesium.
Bananas: It reduce stress while also helping you sleep better. This fruit contains vitamin B9 (a nutrient with antidepressant properties) and other vitamins, like folate and vitamin B6, which are key to serotonin production.
Yogurt: Yogurt provides mood-boosting properties and probiotic bacteria, which help the body manage stress. This healthy bacteria contributes to maintaining levels of interferon-gamma, a protein that regulates the body’s stress response.
Oats: gives you a sense of calmness. Oats contain carbohydrates that can help stabilize blood pressure and increase serotonin production. Serotonin is a neurotransmitter that regulates mood, reducing feelings of stress, depression and anxiety.
Walnuts: provides a great source of potassium and B6. During stressful and tense moments, walnuts will help to keep your heart rate steady.
Fatty fish (salmon and tuna) contain omega-3 fatty acids and vitamin D, which increase serotonin levels and reduce stress.
Leafy greens: (spinach, kale, swiss chard) contain folate, which increases the production of the “feel-good” hormone dopamine (a chemical messenger and hormone that’s released by nerve cells in the brain and affects many body functions). Furthermore, Leafy greens, like spinach, kale and Swiss chard are also super rich in magnesium, which helps regulate cortisol and blood pressure.
A stress-free life brings a better, positive mood and mind, better well-being, and fewer chronic health conditions as it pertains to stress. The next time you’re feeling stressed, try one (or a few) of these eight stress-relieving foods.
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