Introduction: Stress is a common ailment for everyone in today's society. Long-term exposure to such stress poses a significant threat to our health. How to relieve stress? In addition to participating in more recreational and leisure activities, the editor suggests eating more stress-relieving foods, such as oatmeal and spinach.
Skim Milk
Scientists have confirmed that the traditional warm milk therapy 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. A study showed that women who drank four or more glasses of low-fat or skim milk a day had a 46% lower chance of developing PMS compared to those who drank at most one glass a week.
Oranges
Worried sick about an interview or a presentation? Pour yourself a glass of orange juice or peel an orange. The vitamin C in it can give you a hand. In a study, researchers selected 120 participants whose task was to give a public speech and do math problems. The results found that people who consumed 3000 mg of vitamin C felt less stressed, and their blood pressure and the stress hormone cortisol returned to normal levels faster. "Vitamin C can also boost the immune system," says Anne Jemison, a spokesperson for the American Dietetic Association and a registered dietitian. What are you waiting for? Have this month's best fruit.
Oatmeal
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 level, and the less likely a sudden emotional breakdown is. The sticky, nutrient-rich oatmeal is rich in fiber, which slows down the stomach's absorption rate. Experts also suggest adding jam to oatmeal to speed up the brain's production of serotonin. When you are facing a high-pressure day, you should avoid processed foods, as they are digested faster. It is best to choose old-fashioned oatmeal. If you are short on time for breakfast, you can choose instant oatmeal and throw away the cocoa muffins.
Milk, Fruit, and Oatmeal
Salmon
The number one enemy of stress hormones is omega-3 fatty acids. A 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, such as 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).
Avocado
The next time you crave high-fat, creamy foods, skip the ice cream and make your own avocado salad dressing instead. Its rich texture can satisfy your craving and reduce agitated emotions. In addition, monounsaturated fats and potassium can lower blood pressure. According to a report from an institute, one of the best ways to lower high blood pressure is to consume enough potassium. Half an avocado can provide 487 mg of potassium, more than a medium-sized banana. To make your own avocado salad dressing, mash one medium-sized avocado, add 2 tablespoons of lemon juice, and a little chili powder.
Spinach
Magnesium has a calming effect on emotions. When you start a new round of conversation at a company party, this mineral helps reduce stress and keep you relatively relaxed. A magnesium deficiency 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 a salad, try using spinach instead of cabbage.
Spinach and Cream Pasta
Pistachios, Walnuts
Pistachios or walnuts are also good choices. When stress hits, they can prevent a rapid heartbeat. Experts explain: "When faced with stress, the cardiovascular system reacts immediately due to the stress response." As stress increases, adrenaline raises blood pressure, so the heart needs to be relieved. Experts found in a study that eating a handful of 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. You can add 30 grams of almonds, pistachios, or walnuts to salads, oatmeal, and other grain foods.
Almonds
When you are about to lose your mind in the midst of chaos, 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 face extremely bad events. Eating about a quarter cup of almonds daily can effectively relieve stress. Another good way to relieve stress is to replace traditional peanut butter with almond butter on high-pressure days.
In addition to relieving stress, almonds can also prevent diabetes. Research has shown that adding American almonds to your diet, especially at 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 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 will not only upgrade the nutrition and fun of your breakfast, but also comprehensively improve your health!
Almond and Bell Pepper Salad