It wouldn’t be wrong to say that the majority of people undergo stress at one or other point in their lives. Whether it’s your workplace, family or social circle, challenges are everywhere. Stress hence is inevitable. The initial symptoms of stress aren’t evident until it becomes grave and we start feeling the pressure.
That’s why it’s important to keep on top of stress-busting game. People take recourse in activities like yoga and meditation to let the steam off. These are generally very effective if followed in discipline.
Few of us know that our diet and food can also help in beating down stress and anxiety.
Dietary changes and restrictions are usually associated with physical changes in the body such as weight loss. But they can also help in fighting stress.
To help you through your tough times, we have made a list of top 5 dietary changes. Take a look –
Take more of Vitamin C
Vitamin C, also known as ascorbic acid, is well recognized for its health benefits. It helps in reducing blood pressure and boosting salivary cortisol recovery.
Cortisol is the body’s main stress hormone. The higher the cortisol secretion, the more stressed you are. Vitamin C helps in limiting it’s secretion, thereby reducing your stress levels.
It also helps in improving immunity that is adversely affected due to stress.
Vitamin C is abundant in foods like oranges, guavas, papayas, tomatoes and bell peppers. You can incorporate some of these in your diet or alternatively opt for dietary supplements.
Add Nuts and Dry Fruits to Your Diet
A research by American Chemical Society found that consuming nuts and dry fruits like almond, walnut and hazelnuts are linked with higher levels of serotonin in patients with metabolic syndrome. Serotonin is a neurotransmitter that regulates mood and gives a feeling of happiness.
It has also been found that nuts have an impact on blood sugar and blood pressure which reduces the risk of cardiovascular disease and type-2 diabetes.
Pistachios have been found to lower vascular constriction during stress and also reduce blood pressure.
Almonds, cashew nuts, pecans and brazil nuts are rich in magnesium, which is known to reduce the psychological response to stress in a person dealing with premenstrual syndrome or hypertension.
Opt for Foods Rich in Omega-3 Fatty Acids
Omega-3 fatty acids are healthy fats that prevent cardiovascular problems by reducing blood fats called triglycerides. They also increase good cholesterol in the body.
Besides this, studies also suggest that omega-3 fatty acids help in reducing stress by regulating stress mediators like catecholamines and proinflammatory cytokines.
Additionally, it has been demonstrated that omega-3 can help preventing stress-induced aggression.
You can include fish like salmon, herring, and sardines in your diet as these are rich in omega-3 fatty acids.
Eat Dark Chocolate
Who doesn’t love chocolate? In fact, we all do.
A milk chocolate isn’t that much beneficial as much as a dark chocolate. It is long been recognized as a healthier option.
Especially dark chocolate with at least 70% of cacao concentration can improve mood, stress levels, and immunity. It also has a positive impact on cognitive function and memory.
The flavonoids found in cacao are antioxidants having anti-inflammatory properties which is good for neurological and cardiovascular health.
So start thinking about switching from milk chocolate to dark chocolate. Though it may take a while to adjust to its bitter taste, but the health benefits are certainly worth it.
Serotonin is a neurotransmitter that regulates mood, appetite, and memory. High levels of serotonin are linked with a feeling of happiness and well-being while lower levels are associated with depression.
It is well-known that carbohydrate consumption increases serotonin levels in the body which leads to a general feeling of happiness.
This is why people like to gorge on sugar when they feel stressed or unhappy.
To avoid negative effects of eating carbohydrates, like weight gain, choose complex carbohydrates over simple.
Complex carbohydrates are present in whole grains like whole wheat, brown rice, quinoa, vegetables like potatoes and yam, and legumes like beans and lentils.
Modern day life would continue to remain fast paced. The advent of technology and automation would further intrude in our daily lives.
In such a situation, stress is nearly inescapable, but if you make the right choices, you can prevent it from completely taking over your life.
As you can see, eating right can have a huge impact on our health and wellness. So why not make these small changes to your diet and stay happy
Jenny Travens –
Jenny is a creative blog writer who has many passions and interests. Health and wellness is one area where she likes to contribute as much as she can. She is a currently contributing to Foxxlifesciences besides other blogs.
Email – Jennytravens9@gmail.com
Twitter – https://twitter.com/jennytravens