Stress is one of the permanent psychological states of modern people. Instead of messing around, you can completely control and reduce stress by adjusting your diet.
Food can help relieve stress in many ways. Instant foods like oatmeal contribute to increased levels of serotonin, a chemical that helps calm the brain and support brain function. Other foods can lower cortisol and adrenaline levels as well as reduce the number of stress hormones in the body over time. A healthy diet can counteract the effects of stress by protecting the immune system and avoiding low blood pressure.
Amazing Food That Relaxes Your Nerves
1. Complex Carbohydrates
Carbohydrates force the brain to release more serotonin. Serotonin is a chemical neurotransmitter that helps to regulate mood, sleep, memory, and behaviour. It is also a key factor to improve brain function and relieve anxiety.
To get a steady supply of serotonin, you should eat complex carbohydrates. Ideal foods include wholegrain bread, pasta and breakfast cereals. Complex carbohydrates can also help you feel balanced by stabilizing blood sugar.
Oranges contain a lot of vitamin C. Research shows that this vitamin can limit stress hormone levels while strengthening the immune system.
In one study of people with high blood pressure, blood pressure and levels of cortisol (a stress hormone) returned to normal more quickly when they took vitamin C before facing stress.
A drop in your magnesium levels can lead to headaches and fatigue. This increases the risk of stress. According to doctors, spinach is an effective therapy to help you store magnesium. If you do not use spinach, you can completely replace it with green leafy vegetables similar to spinach. In addition, soybeans and salmon are also not bad choices for you.
Salmon is an extremely nutritious food that is beneficial for reducing anxiety thanks to its high content of omega 3 fatty acids, EPA and DHA.
This fatty acid will support the brain ability and limit the effects of stress hormones.
One epidemiological study reported a significant inverse correlation between intake of omega3 and depression or bipolar disorders. While more studies are needed, we can not deny the function of supplementing omega 3 and nutrition like vitamin D in anxiety treatment.
Drinking tea can help you get rid of any stress faster. In back tea, there is a large content of L-theanine (γ-glutamyl ethyl amide), a type of amino acid that is proved to support brain health and reducing stress.
One study by MDPI in 2016 exploring the effects of an l-theanine-based nutrient drink on mood responses to a cognitive stressor was published widely. In this study, 40 adult man was divided into two groups, one was treated with green tea and one with placebo. The primary outcome measure, the cognitive stressor, was significantly reduced one hour after administration of the l-theanine drink when compared to placebo.
It is said that L-theanine prevents nerves from becoming overexcited. Furthermore, it also increases the GABA, dopamine and serotonin that are key factors linking with anxiety.
Like other nuts and seeds, pistachios are a great source of healthy fats. Eating pistachios, walnuts, and almonds every day can help you lower cholesterol, reduce inflammation in the arteries in your heart, as well as limit your risk of diabetes, and protect your body against the effects of stress. Since this fruit contains a lot of calories, you should not eat too much.
One of the best ways to lower blood pressure is to get enough potassium. Experts say, just by eating half an avocado you have abundant potassium, even more than eating a banana. Guacamole cream sauce with the main ingredient from avocado can be a good choice for you when your body is stressed. However, consider your weight carefully when absorbing the abundant fat and calories in butter.
Turmeric is a popular spice in Asian Cuisine which contains curcumin – a panacea. Curcumin in turmeric can lower anxiety by reducing inflammation and oxidative stress that often increase in people experiencing mood disorders, such as anxiety and depression.
9. Brown Rice
Brown rice contains a lot of B vitamins necessary for the functioning of all tissues, cells, and organs. Vitamin B helps the heart, brain as well as a healthy mood, a better immune system. So eating brown rice can help you fight stress, reduce stress and mood disorders. A diet containing brown rice will improve your mood, make your body healthier and more energetic.