STRESS MANAGING FOODS

 

Eating healthy diet and good food can help reduce negative effects of stress on our body. It causes favourable hormone signaling in the brain, which supports satiety, mood regulation, and sleep and energy balance.It also shovers up the immune system and lowers our blood pressure and as the modern living prevails , high blood pressure , improper blood sugar levels , heart diseases and various other diseases are seen as a major concern.According to Havard Medical school our body pumps out harmones that tempt us to eat unhealthy food and also decreases the metabolism . And as saviours , nutrients from healthy food help increase blood circulations as it contains omega-3s (EPA and DHA), vitamin E and polyphenols.

So, talking of the food , we can consume foods containing vitamin 'B' as it helps feeling more energetic(bananas, green leafy vegetables,avocados etc.); vitamin 'C'as it helps to increase stress harmones (oranges, tomatoes , pepper etc.) ; magnesium as it relaxes muscles and reduces anxiety (oats, brown rice , beans etc. ). Also consumption of certain foodstuff must avoided like caffeine , that can be replaced by decaffeinated versions of tea, green tea and juices . Also overconsumption of alcohol, sugar, salt and nicotine must be avoided. Increasing our intake of stress-busting nutrients and limiting our intake of stress-inducing substances we can feel better about ourselves and our well-being, as well as give our bodies the chance to cope with, and recover from stressful situations.

Some warm and soothing foods like a warm of of tea or any warm herbal drink can show a relaxing effect in the stressfull situations. For example one study published in March 2013 in the Journal of Psychopharmacology suggests chamomile may reduce anxiety by helping rewire the body's stress response, and increasing production of the feel-good hormones, serotonin and dopamine. Dark chocolates have also been seen as a boon in the time of stress and has both chemical and emotional impact.It feels like such an indulgence that it can be a real treat to simply savor a piece of it and reduces stress whereas chemically it is rich in antioxidants, which may also help reduce stress by lowering levels of stress hormones in the body, according to a study that followed participants who ate about 1.5 ounces (oz) per day for two weeks.

Whole grain carbohydrates also help to increase the seretonin level in the blood and hence help reduce stress. Complex carbs include sweet potatoes and whole grains (such as whole-grain bread, quinoa, brown rice, and steel-cut or old-fashioned oats) and are better than refined carbs . Not neglecting the importance of water , it's hydration properties also reduce stress. Even mild dehydration can increase cortisol levels, which contributes to increased stress, as described in a study in Journal of Sports Sciences.  Studies have also suggested that drinking milk might not only provide calcium but also act as a stress buster . Milk and other dairy products with calcium and added vitamin D can help muscles relax and stabilize mood.

So even taking care of the food , some eating habits like not skipping the regular meals; having healthy snacks on hand like juices, almonds or bananas; being mindful while eating as to differentiate what's good and bad for the health and being flexible while eating can all contribute to stress busting.