Stress is a common problem for everyone in modern society. Long-term exposure to such stress poses a significant threat to our health. How can we use food to relieve stress? In addition to participating in more recreational activities, the editor suggests eating more stress-relieving foods, such as oats and spinach.
Skim Milk
Scientists have confirmed that the traditional remedy of drinking warm milk for treating insomnia and anxiety is effective.
Experts explain that calcium can reduce muscle spasms and alleviate stress. Drinking a glass of milk (preferably skim or 1% fat) can also alleviate premenstrual syndrome (PMS), such as mood swings, anxiety, and irritability. One study found that women who drank four or more glasses of low-fat or skim milk per day had a 46% lower risk of PMS compared to women who drank at most one glass per week.
Oranges
Feeling extremely anxious about a job interview or a presentation? What should you do? Pour yourself a glass of orange juice or peel an orange.
The vitamin C in it can lend you a hand. In one study, researchers selected 120 participants whose tasks were to give a public speech and do math problems.
The results showed that people who consumed 3000 mg of vitamin C felt less stress, and their blood pressure and the stress hormone cortisol returned to normal levels more quickly. Andrea G., a spokesperson for the American Dietetic Association and a registered dietitian, explains: "Vitamin C can also boost the immune system." What are you waiting for? Have the best fruit of the month.
Oats
Both dark chocolate and carbohydrates can cause the brain to produce serotonin, a chemical that relaxes the mood.
Experts explain 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, nutritious oatmeal is rich in fiber, which can slow down the stomach's absorption rate.Experts also suggest adding jam to oatmeal to speed up the brain's production of serotonin.
When facing a high-pressure day, you should avoid processed foods, as they are digested more quickly. It is best to choose old-fashioned oatmeal.
If you are short on time in the morning, you can choose instant oatmeal and throw away the cocoa muffins.
Salmon
The number one enemy of stress hormones is omega-3 fatty acids. One study found that foods rich in omega-3 fatty acids can control the levels of cortisol and adrenaline. The study also found that omega-3 fatty acids can prevent heart disease.
Eat 100 grams of fish, especially fatty fish like salmon, mackerel, herring, and light tuna, at least twice a week.
Don't like fish? Then buy foods fortified with DHA (this fatty acid is abundant in eggs, yogurt, milk, and soy products).
Spinach
Magnesium has a calming effect on emotions. When you start a new conversation at a company party, this mineral helps reduce stress and keeps you relatively relaxed. A deficiency in magnesium can lead to migraines and fatigue. A bowl of spinach can provide 40% of the daily magnesium intake. Next time you make a sandwich or salad, try using spinach instead of cabbage.
Almonds
When you are about to lose your mind in the middle of chaos, grab a handful of large 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 bad events.
Eating about a quarter cup of almonds daily can effectively reduce stress. Another good way to relieve stress is to replace traditional peanut butter with almond butter on high-pressure days.
In addition to reducing stress, large almonds can also prevent diabetes. Research shows that adding US almonds to your diet, especially breakfast, can help maintain healthy insulin levels, which helps maintain healthy blood sugar levels and is beneficial for treating the most common type 2 diabetes.
Not only that, but large 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 strikes, they can prevent a rapid heartbeat. Experts explain: "When facing stress, the cardiovascular system reacts immediately due to the stress response." As stress increases, adrenaline raises blood pressure, so it is necessary to reduce the burden on the heart. Experts found in a study 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 a blood pressure-lowering effect. Add 30 grams of almonds, pistachios, and walnuts to salads, oatmeal, and cereal foods.