How To Reduce Stress By Adding 17 Nutritious Foods

How To Reduce Stress

How to reduce stress by eating these nutritious foods. If you don't have time to do yoga, meditation, exercise, etc. Then add these healthy foods in your diet to reduce anxiety without putting too much effort.

Anxiety disorders are one of the most common mental illnesses in the United States, affecting 40 million adults.

And while there are numerous therapies and medications to help treat stress, did you know that diet is one of the most important factors to manage anxiety and feel calmer?

We understand, coping with anxiety can be a challenge, but it’s a challenge not without solutions.

Oftentimes, it’s as simple as a change in your diet.
After all, it starts with your gut!

And in today’s article, I will tell you the 17 best foods that you can eat to reduce stress and to ensure a more tranquil state of mind at all times.

From broccoli, chamomile tea, turmeric, asparagus to salmon, and many more, keep reading till the end to learn about all of them!

Now when your stress hormone goes up called cortisol you feel stressed so learn about cortisol hormone below.

What Is Cortisol?

How To Reduce Stress

It works to manage your mood, motivation, and fear with certain sections of your brain.

But what if the alarm button remains on and under constant stress?

It can derail your body's most important functions. It can also lead to a number of health problems, including:

1). Anxiety and depression.
2). Headaches.
3). Heart disease.
4). Stroke.
5). Memory and concentration problems.
6). Digestion Issue.
7). Weight Gain.
8). Trouble sleeping.
9). Skin problems like Acne.

An adrenal nodule (mass) or a pituitary gland tumor can cause your body to produce too much cortisol.

This can lead to fast weight gain, blurry vision, muscle fatigue, diabetes, and many other health conditions.

How to reduce the stress hormone (cortisol).
Increasing serotonin helps to reduce the level of cortisol hormone.

What Is Serotonin?

How To Reduce Stress

Serotonin is a feel-good hormone & also serotonin is a chemical messenger that's believed to act as a mood stabilizer.
 
It is said to contribute to the production of healthier sleep habits and improve the mood.

Studies show that the levels of serotonin can affect mood and behavior and that the substance is generally associated with feeling good and living longer.

Foods containing the basic amino acid, called tryptophan, can help the body produce more serotonin.

Reduced levels of serotonin in the brain may be a cause of memory problems and swing mood, behavior. 

Furthermore, low levels of serotonin will more likely have a negative impact on a person before depressing.

Supplements can raise your levels of serotonin via tryptophan amino acid.

But for a more natural approach to possibly increasing your serotonin levels, you can try eating foods that contain tryptophan food is your real medication to deal with any health problems so focus on eating healthy food this is 90%.

How To Reduce Stress By Eating These 17 Foods

1. Salmon

Salmon is a super food anti-anxiety diet that is used to reduce stress as it is high in Omega-3 fatty acids and can help reduce anxiety.

It is also extremely high in B vitamins, loaded with magnesium, and even has a little tryptophan, all of which have shown to control anxiety and depression.

For a quick and delicious meal, your freezer can be filled with frozen filets, allowing you to relax at the end of a busy day. or power through an anxiety-ridden afternoon.

2. Asparagus

Not only is asparagus delicious, but it's also got nutrients you need to help you relax.

As we mentioned earlier, B vitamins are essential for combating anxiety, and asparagus has plenty.

It is particularly rich in B9, also known as folate, or folic acid, in addition to iron.

Some studies have cited that B vitamin and iron deficiencies are linked to panic attacks, making asparagus a must-have in your refrigerator for an anti-anxiety diet.

3. Swiss Chard

Feeling tense and on edge?

A high-magnesium food such as Swiss chard might be just what you need.

Swiss chard is not only a rich source of disease-preventing antioxidants but it also contains ample doses of magnesium, the anti-stress mineral.

A deficiency in this micronutrient is prevalent in cultures that rely on processed foods and lack adequate fresh foods in the daily diet.

Magnesium also plays a role in regulating normal heart contractions as well as promoting relaxing muscles throughout your body.

Enjoying this article so far?

Well, keep reading because there is a lot more information I’m giving you guy’s this article to take care of yourself and stay fit year-round.

4. Yogurt

There is more evolving science than ever which shows a link between intestinal and brain health.

The many types of healthy bacteria that dwell within your intestines may play more than just a role in regulating healthy elimination and immune function.

These gut flora help send chemical messages to your brain, particularly areas which control stress response and mood regulation.

Probiotic consumption from fermented and cultured items like yogurt is supported to maintain this link between the gut and the brain.

5. Turmeric

The active ingredient Turmeric, curcumin, has shown a reduction of anxiety by decreasing inflammation and oxidative stress, which also raises mood disorders of humans.

Studies show that turmeric specifically targets the underlying pathways of depression and anxiety by promoting neuro-genesis or the generation of new brain neurons.

This increases the feel-good compounds serotonin and dopamine and promotes the anti-stress chemical norepinephrine.

At the same time, this helps inhibit inflammation which underlies most diseases.

You can easily add turmeric to meals such as curries, casseroles, smoothies, and salads.

6. Eggs

eggs contain choline, an essential nutrient to generate acetylcholine, which impacts the parts of the brain that control mood and relieve stress.

The lowest levels of choline also occur in people with the highest levels of anxiety in a study.

Vitamin D also is found in eggs to help reduce both anxiety and depression.

beef, algae, soy, and Swiss cheese are also good sources of choline.

7. Kidney Beans

Kidney beans are loaded with tryptophan, an amino acid that increases serotonin and has a calming effect.

A number of studies have associated low dietary tryptophan to raised anxiety and stress, and it has been shown that more dietary tryptophan reduces anxiety and depression.

Kidney beans are also rich in protein, which are important for neurotransmitter production.

Poultry, eggs, cheese, and pumpkin seeds are also good sources of tryptophan.

8. Sweet Potatoes

Sweet potatoes are rich in fiber and complex carbs, which can help keep your blood sugar levels steady to balance mood.

Studies show high-glycemic foods like white bread, pasta, cookies, and cakes are associated with anxiety.

Other low- GI carbs and high fiber carbs, like oats, sweet potato, brown rice, brussels sprouts, etc.

9. Brown Rice

Brown rice contains a variety of B vitamins, crucial for the production of dopamine, serotonin, and other neurotransmitters that regulate mood.

Thiamine or vitamin B1 has been shown to reduce anxiety and related symptoms, including headache, insomnia, and nightmares.

One study showed that adults who took a B-vitamin complex had fewer symptoms of anxiety and an overall improvement in mood.

Some other good sources of B vitamins are nutritional yeast, split peas, barley, oats, nuts, and seeds.

10. Green Tea

You can beat the stress with none other than a cozy cup of green tea.

Green tea contains L-theanine, an amino acid that has been shown to ease anxiety and stress 1 to 3 hours after drinking 200 milligrams.

A typical cup of tea contains about 25 milligrams and takes about half an hour to 2 hours to have an effect.

When it starts working, L-theanine produces calming effects while stimulating dopamine and serotonin in the parts of your brain responsible for hormones, metabolism, and memory.

11. Walnuts

Although other nuts such as cashews, brazil nuts, and hazelnuts are helpful in supplementing omega-3 fats, walnuts seem to be the winner in this category.

Walnuts are known to support overall brain health, being one of the highest plant-based sources of omega-3 and a great source of protein to help keep blood sugar levels at a healthy balance.

One research showed that the depression levels for those eating roughly a quarter cup of walnuts a day were 26 percent lower.

They found that adults who ate nuts, and specifically walnuts, were more likely to have higher levels of optimism, energy, hope, concentration, and a greater interest in activities.

12. Seeds

Flaxseed and chia seeds are wonderful additions to your diet if you struggle with depression.

These two types of seeds are particularly great sources of omega-3 fats.

Just one tablespoon of chia seeds provides approximately 61 percent of your daily recommended amount of omega-3 and one tablespoon of flaxseed provides roughly 39 percent of the daily recommendation.

As you can see, these two seeds pack a powerful punch if you are looking for small ways to improve your diet and your mood.

Pumpkin and squash seeds are also a great addition to increase tryptophan.

Tryptophan is an essential amino acid that produces niacin and helps create serotonin which is also called the happy chemical because it contributes to your wellbeing and happiness.

Pumpkin and squash seeds provide approximately 58 percent of the recommended daily intake of tryptophan.

13. Avocados

Avocados are rich in monounsaturated fats that are known to support neurotransmitters and overall brain health.

Avocados also contain magnesium which can help calm nerves.

Magnesium also helps in nourishing your nervous system, regulates blood pressure, helps to balance your blood sugar, and also ease your mind during stressful times.

14. Blueberries

Blueberries come with a variety of nutritional benefits that can make you feel calm during your battle being fought inside you.

The antioxidants in blueberries help fight the free radicals that are making you depressed and provide you relief during your anxious hours.

The stress hormones when triggered get you in great trouble.

However, blueberries help in their regulation and prevent them from getting boosted.

The constant fruit delivery to your stomach helps you curb your anxiety, and their nutritional values guard your immune and neurological system.

15. Dark Chocolate

Dark chocolate is rich in antioxidants that can fight inflammation.

It’s also a healthy substitute for milk chocolate and other sugary unhealthy snacks.

A 2012 study found that regular consumption of dark chocolate was associated with a decrease in biochemical measures of stress, such as cortisol production.

Some people may also have dark chocolate as a solid, soothing snack that relieves tension after a long day.

16. Bananas

Cheapest fruit the market, and banana is available everywhere, bananas can help you boost mood and reduce stress.

Bananas are rich source carbohydrates and banana also a good source of folate, Vitamin-6 that increases the happy hormone called serotonin and reduces cortisol called the stress hormone.

Complex carbohydrates also improve the transport of tryptophan into your brain, where it is converted to serotonin.

Bananas also contain the amino acids tyrosine and phenylalanine.

Tyrosine leads to balanced dopamine levels in the brain and helps reduce body fat — and who doesn't like to shed some fat?

Bananas also a good source of vitamin B6 that helps convert tryptophan into serotonin.

17. Chamomile Tea

This age-old tea therapy helps in inducing sleep and relieves anxiety.

Chamomile tea is known for its amazing properties such as anti-inflammatory, antibacterial, antioxidant, and relaxant properties.

As per studies, chamomile tea has been known for its anti-anxiety properties that come from the flavonoids present in chamomile flowers.

Do you get stressed out often?

Is eating a part of your stress relief measure?

Let us know in the comments section below!

Conclusion

People are busy in their life, going to a job, handling business, etc, etc. And staying busy all the time they forget their health. 

Gives excuses for joining the gym, doing a workout, or eating healthy

If you stressed with your daily work routine then start doing workout and add these 17 foods I mentioned above.

Nutrition is the key to getting rid of any health problems like stress, anxiety, diabetes, etc. 

These seventeen foods not only reduce your stress but also gives you many health benefits like control type 2 diabetes, control blood pressure, reduce bad cholesterol called (LDL), brain function, etc. 

These major health benefits give these all foods, so start adding these foods in your daily diet and get tons of health benefits.

Post a Comment

0 Comments