Stress is a common ailment among the individuals of almost all the age groups. There are many reasons that can be held responsible for causing stress. It can be hectic lifestyle, health, workload, relationships, family, job, and hundred others. However, too much stress directly affects the working and well-being of our mind and body.
Stress can lead to various disorders, like weak memory, high blood pressure, learning inability, coronary heart disease, poorly functioning immune system and osteoporosis. Read the article below to discover 20 super foods to fight stress, and three ingredients to avoid.
20 Super Foods to Fight Stress
1. Green Tea
Green tea is the powerhouse of a number of antioxidants that are helpful in pacifying the mind and body. Those, who imbibe four or five cups of green tea on a daily basis, enjoy better health and benefits of antioxidants, like catechins and flavonoids. It works even better when smoking and drinking are completely circumvented.
Skimmed milk is an extremely effective stress buster. Along with calcium, milk contains vitamin A, vitamin D, and protein, which can promote the well being of the body, thereby diminishing stress. The most excellent approach for commencing the day is with a bowl of skimmed milk and corn flakes. This is considered as one amongst the stress-lessening and low fat breakfasts, globally.
The antioxidants in blueberries are powerful enough to reduce stress. It contains minerals, like magnesium and manganese, vitamin C & E. If blueberries are consumed daily, it combats depression, sleeplessness and other mood turmoil.
Spinach is jam-packed with healthy nutrients, such as B-vitamins, vitamin A and C, calcium, magnesium, potassium, and phosphorus. These plentiful nutrients of spinach minimize the magnitude of stress releasing hormones and normalize the frame of mind.
A cup of boiled spinach every day can bestow soothing and calming effects to the body and also provides required potential to the body to fight against pressure and stress.
According to a number of studies, fishes are the richest source of omega-3 fatty acids, and so as salmon. This cold water fish is also generous in the anti-inflammatory compounds. Omega-3 fatty acids fuel the brain with happy chemicals, like serotonin, which are excellent in managing stress hormones.
Consuming almonds is an excellent way to furnish the body with fibres. Almonds are also well-off in Vitamin B, Vitamin E, zinc, magnesium, and healthy oils.
7. Dark Chocolate
In all probabilities, the best and much-loved superfood on the list by far is chocolate. Several studies have proved that consuming a small amount of dark chocolate every day can immensely alleviate the stress troubles of individuals. It has magnesium contents that are useful in fighting against stress, anxiety, and depression.
A handful of walnut in a day regulates the sporadic blood pressure troubles and keeps the fretfulness and anxiety under control. Peanuts can also be nibbled for the same.
Avocado is well-off in essential nutrients, like protein, minerals, potassium, fibre, vitamin E and C, and healthy fat. These nutrients keep the brain cells healthy and moving. Avocado is also potent enough to diminish the high blood pressure.
10. Brown Rice
A number of people, today, prefer to consume brown rice as their daily diet as they are abundant in B-vitamins, which is imperative for the maintenance of cells, tissues, and other vital organs. Moreover, B-vitamins help out in supporting the well being of brain strength, red blood cell health, cardiac function, and body resistance.
The high consumption of B-vitamin will assist the mind and body in suffering less pressure and strain.
Oatmeal is loaded with dietary fibre and these rich qualities let the body absorb oats at a slower pace. This procedure extends the serotonin boost up. Even to watch over the fluctuating sugar level, oats may prove to be a benefit.
The dairy product, yogurt, is calcium enriched food. Calcium is not only good for teeth and bones, but it also counterbalances emotions, and keep petulance aside. Yogurt is also of use for those women, who face a lot of PMS trouble. Other dairy products, like cottage cheese and milk are equally beneficial.
This tasty vegetable whether consumed boiled or fried, can alleviate your stress, depression, anxiety, and fret. It is packed with the munificent quantity of folic acid that fights stress.
14. Sunflower Seeds
The high quantity of folate in sunflower seeds fabricates high-spirited brain chemicals. Additionally, they also manages the emotional reactions of the individuals
Rich in antioxidants and vitamin C, oranges help in fighting with the free radicals, which boost the stress hormones to release. Fresh orange juice on a daily basis can help you better to enjoy the benefit of the nutrients present in it.
16. Whole Grain Bread
Whole grain bread, when combined with jam or honey, provides you a great stress busting snack to nibble on. It is complex carbohydrate-rich food that elevates the level of serotonin, which relaxes and calms you down.
Soups are soothing stress relieving foods that are easy to digest and nutritious. The vegetables in the soup make it even healthier, rendering it the benefits that can check on the level of stress.
An ice cream, pastry, cake, pie or any dessert can drop off the intensity of anxiety-producing hormones, like Glucocorticoid, from having any hazardous effect on the brain and thereby, reducing irritation and fretfulness.
The slender asparagus stalks provide folic acid to the body and appease the mood. Asparagus stimulates the healthy chemical “serotonin” to release, which aids an individual to keep the mind mollified.
Feeling low and stressed out? Sip a hot cup of coffee! The cocoa contents of coffee can alleviate the mood within a few minutes. However, caffeinated drinks are not considered good for health, but over-indulgence of anything has never been proved good. It has been found that those, who drink coffee twice a day, are likely to get less depressed.
Foods and Drinks that Are Bad For Stress
Now that we’ve listed the 20 super foods to fight stress, let’s take a look at some foods and drinks you should avoid if you’re trying to fight stress.
We all know to avoid sugar if we’re on a calorie-restricted diet, but did you know that stress is a major contributor to stress levels, too? Every time you reach for sugary foods or drinks, your body has to release cortisol – a hormone that balances your stress levels. But the problem with increased cortisol levels reduces your immune system’s response, craving for unhealthy foods, headaches, and sleep deprivation.
Not to mention, you’ll also feel more fearful and anxious when consuming heaps of sugar. We’re not just referring to soda, but flavored yogurt and dried fruits, too. Consider checking the ingredients before picking up foods you consider to be ‘healthy’.
Most people reach for a glass of wine after a stressful day at work, but doing this can actually make you feel more stressed than before the drink. How’s this happen? Each time you take a sip of alcohol, your body produces hormones that increase your anxiety and stress levels. As a result, your heart rate and blood pressure increase to help your body handle stress.
Opt for low-sugar alcoholic beverages such as red wine and vodka. Consuming excessive amounts of sugar also leads to disturbing your sleeping. So, not only will you have a banging head the following day but also feel more stressed and anxious due to not feeling refreshed.
3. Diet Soda
In the first point, we discussed how sugar can negatively impact your stress levels, but we don't recommend opting for diet soda. Most diet drinks are packed with aspartame, an unnatural sweetener, that has been linked to headaches, sleep deprivation and mood changes, in particular, excessive amounts of stress.
To protect your mental wellbeing, choose drinks flavored with natural sugars and sweeteners such as NutraSweet to prevent spikes in your mood.
Alice grew up in Los Angeles and currently lives in California, though she likes to visit home frequently. She graduated from a marketing specialist degree and worked at the core of outreach teams for more than 5 years.