It is a fact that the current pace of life is responsible, in many cases, for the alarming figures of stress in the population.
And it is that managing the tension to which we are subjected in our work
Sentimental or family life
Without suffering stress
Even in certain situations, is frankly complicated
The first signs of the onset of stress are eating problems - lack of appetite or excessive appetite -, sleep disorders and discomfort that is taking over our day-to-day life.
We begin to be distracted, irritable, to be very critical of ourselves and the environment, and have sociability problems.
Intolerance towards the environment and mood swings are gaining ground and, in this scenario, it is difficult for us to make decisions.
Foods against stress:
As we have already mentioned, changes in eating behavior are one of the first symptoms that alert us and sound the alarm that we are going through a stressful stage of our life.
It is common to feel like eating
Chocolate
Sweets
Or ice cream in stressful situations, however, consuming these types of foods frequently is not healthy.
In fact, there are other types of much healthier foods that will help you to fight effectively against anxiety and stress.
Researchers and scientists have shown that the best foods against stress are:
Fruits
Vegetables
Fish
And nuts
Foods rich in nutrients, vitamins, and minerals that, far from making you gain weight, balance the diet, and help you relax.
Take good note of them and add them to your anti-stress diet:
Fish:
Fish helps keep your mental health in top shape, especially blue fish such as:
Tuna
Salmon
Sardines
Or mackerel
which, due to their richness in Omega 3, strengthen the heart and arteries.
Consume it a minimum of 3-4 days per week.
Fruits and vegetables:
Try to eat fruits and vegetables every day, especially if they are fresh.
Peas are especially recommended, as they are rich in B group vitamins,
They strengthen the nervous system, regulate appetite,
Sleep and mood, fighting stress.
Also the peppers. Due to their high content of water, fiber, and potassium.
They provide very few calories, produce a feeling of satiety, and effectively combat fluid retention.
These characteristics make them a recommended food in weight loss diets.
In addition, they constitute an important source of vitamin C (especially the red ones) recognized for their antioxidant power.
To all these beneficial qualities is added its richness in tryptophan, a substance that promotes sleep and helps to improve states of anxiety and stress
Remember to steam your vegetables to minimize the loss of vitamins.
Dairy products:
Dairy products help reduce stress, thanks to their sedative effect.
It is ideal to consume a glass of milk, yogurt, or fresh cheese at dinner or a little before bedtime.
Anti-stress supplements:
When the anti-stress foods that we include in the diet are not enough, you can give your body a boost with some supplements that have proven their effectiveness in situations of both decay and stress, balancing your nervous system:
Ginseng:
Native to Asia and one of the most popular plants in the world, ginseng increases resistance to stress and improves physical capacity, providing an overall sense of vitality.
Vitamin C:
If you feel a little low on energy, you can opt for vitamin C, a natural antioxidant supplement that prevents premature aging of cells increases vitality, and clears your mind.
Magnesium:
If what you need is to relax and increase your energy levels, avoiding physical or mental stress, the best is magnesium.
Discover here all its benefits and the foods richest in magnesium.
Tryptophan:
Tryptophan is a precursor to serotonin, a neurotransmitter that regulates the biochemical balance of the brain and is responsible for our mood.
Only through diet can we obtain tryptophan.
Foods such as eggs, bananas, milk, or whole grains are rich in this component,
This is why it is very important to include them in our daily diet.
But there are times when we need an extra dose of this amino acid and we will have to resort to tryptophan dietary supplements.
"If we rest for a few hours, the situation worsens and our tryptophan levels will surely decrease,
So it is important to recover them with extra help: through dietary supplements with tryptophan"
Plants against stress:
Sleep disorders are one of the most common symptoms of stress.
To help you fight anxiety, nervousness, and insomnia naturally, two plants are your allies:
The Passionflower:
Passionflower is known as the “natural benzodiazepine”.
It works by prolonging the phases of deep sleep and providing a restful rest, without worries and without side effects the next day.
In fact, various pharmacological trials have shown a sedative and hypnotic effect, as well as an anxiolytic effect in Passionflower.
The University of Florida School of Pharmacy published a study in the journal Planta Medicinal in which it demonstrated anxiolytic activity similar to conventional anxiolytics.
Its use is recommended by European Pharmacology (EMEA) and the World Health Organization.
St. George's Wort:
Also known as "miracles" and the valerian family, this plant has a mild sedative effect that helps you overcome
Anxiety
Stress
Nerves
And the associated consequences:
Palpitations,
Headache,
Exhaustion
Insomnia ...
To prepare a relaxing infusion, you need 10 grams of the root
Which must first be washed well and cut into small pieces, leaving it to dry in a dark and well-ventilated place.
Once the infusion is prepared, let it rest overnight before drinking it.
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