Women, Alleviate Stress with More Almonds and Pistachios
Introduction: Choosing the right foods can help relax your tense nerves. The following delicious and common foods can drive away stress and eliminate the harm caused by long-term stress on the body. Stock up on these foods at home, so next time when stress and delicious food are present, you can eat away the stress first, and then enjoy the food.
Almonds
When you're in the midst of chaos and about to lose your cool, grab a handful of almonds first. Almonds are rich in vitamin E, an antioxidant that can boost the immune system. Almonds also contain vitamin B, which helps you cope with exceptionally terrible events. Eating about a quarter cup of almonds daily can effectively relieve stress. Another good way to relieve stress is to ditch traditional peanut butter on high-pressure days and replace it with almond butter.
In addition to stress relief, US almonds can also prevent diabetes. Research shows that adding US almonds to your diet, especially at breakfast, can help maintain healthy insulin levels. Insulin helps maintain healthy blood sugar levels and is beneficial for treating the most common type of diabetes, type 2. What's more, almonds are also rich in monounsaturated fatty acids, vitamin E, protein, dietary fiber, zinc, calcium, magnesium and other trace elements. Adding a handful of crispy and delicious almonds to your breakfast not only upgrades the nutrition and fun of your breakfast, but also comprehensively improves your health level!
Pistachios, Walnuts
Pistachios or walnuts are also good choices. When stress hits, they can prevent a rapid heartbeat. Dr. Jerra West, an associate professor of biobehavioral health at Penn State, explains: "When facing stress, the cardiovascular system reacts immediately due to the stress response." As stress increases, adrenaline raises blood pressure, so it's necessary to reduce the burden on the heart. Dr. West found in her research that eating a handful of Wonderful Pistachios daily can lower blood pressure and reduce the burden on the heart. The study also found that walnuts have the effect of lowering blood pressure. You can add 30 grams of almonds, pistachios, and walnuts to salads, cereals, and grain foods.
Avocado
Next time you're craving high-fat, creamy foods, skip the ice cream and make your own avocado dip instead. Its rich texture can satisfy your craving and reduce irritability. Additionally, monounsaturated fats and potassium can lower blood pressure. According to a report from the National Heart, Lung, and Blood Institute, one of the best ways to lower high blood pressure is to consume enough potassium. Half an avocado can provide 487 milligrams of potassium, more than a medium-sized banana. To make your own avocado dip, mash one medium-sized avocado, add 2 tablespoons of lemon juice, and a pinch of chili powder.
Skim Milk
Scientists have confirmed that the traditional remedy of warm milk for treating insomnia and anxiety is effective. Dr. Mary Dallman, a physiology professor at the University of San Francisco, explains that calcium can reduce muscle cramps and soothe stress. Drinking a glass of milk (preferably skim or 1% fat) can also alleviate premenstrual syndrome (PMS), such as mood swings, anxiety, and irritability. A study in the *Archives of Internal Medicine* found that women who drank more than four glasses of low-fat or skim milk daily had a 46% lower risk of PMS compared to those who drank at most one glass per week.
Oatmeal
Both dark chocolate and carbohydrates can cause the brain to produce serotonin, a chemical that relaxes the mood. Dr. Judith Wurtman, a former researcher at MIT and co-author of "The Serotonin Power Diet," explains that the slower the body absorbs carbohydrates, the more stable the serotonin levels, and the less likely a sudden emotional breakdown is to occur. Thick and nutritious oatmeal is rich in fiber, which slows down stomach absorption. Dr. Wurtman also suggests adding jam to oatmeal to speed up the brain's production of serotonin. When you're facing a high-pressure day, you should avoid processed foods, as they are digested more quickly. It's best to choose old-fashioned oatmeal. If you're short on time in the morning, you can choose instant oatmeal.
Oranges
Worried sick about a job interview or a presentation? Pour yourself a glass of orange juice or peel an orange. The vitamin C in it can help you out. In a study published in *Psychopharmacology*, German researchers selected 120 subjects who had to give a public speech and do math problems. The results showed that people who consumed 3000 milligrams of vitamin C felt less stress, and their blood pressure and the stress hormone cortisol returned to normal levels more quickly. Anne Jemison, a spokesperson for the American Dietetic Association and a registered dietitian, says: "Vitamin C can also boost the immune system." What are you waiting for? Go for the fruit of the month.