Stress causes serious health problems. According to experts, prolonged stress ends up weakening us, so to recover and overcome it, we need to replenish the substances that help produce the neurotransmitters of well-being. That is, those that help us to have that vital chemical connection between neurons.
It is important that you know that food can be our ally when it comes to relieving stress, because there are some foods that help calm it and counteract its effects.
It is vital, for example, to replenish nutrients that the body consumes more in those moments of stress such as: vitamin C, magnesium, calcium and omega-3, which are essential. Also, keep in mind that the body needs more energy resources. Therefore, when we are stressed, we feel more processed foods with hydrogenated fats and an excess of sugar or salt, momentary pleasures that unbalance the nervous system.
Now, if we choose healthy foods, we can relieve tension, stabilize blood sugar and eliminate stress.
Some baked goods are perfect options, because they help you relax and fall asleep. For example, pumpkins and potatoes.
Consider some foods that have properties that help fight the harmful effects of excess stress:
This fruit, as well as other purple foods, contain anthocyanidins. These natural antioxidants help form serotonin and dopamine, the neurotransmitters that improve mood and memory, respectively. Include it at breakfast or in salads.
Yucca so you don’t lack energy
It is ideal, like other roots and tubers such as potatoes and squash. By their cellular carbohydrates they favor the response of the hormone cortisol in people with stress. In addition, these hydrates increase the absorption of tryptophan, an essential amino acid, and improve serotonin levels and sleep quality. Add cassava or other roots and tubers to your menus.
Pistachios that protect your heart
It is highly recommended because these nuts help reduce vasoconstriction and favor the functioning of the heart by dilating the arteries further. They are ideal to snack in times of anxiety, like nuts.
Vitamin C-rich oranges
Vitamin C is one of the micronutrients that we need to replenish in stressful situations. Be sure to eat other foods rich in vitamin C, such as kiwi or red peppers.
Remineralizing sesame seeds
These seeds, like those of pumpkin, are useful for their richness in magnesium and calcium. They also provide tryptophan, the precursor amino acid of serotonin.
Chocolate to give you pleasure and magnesium
It will be helpful for the pleasure it produces and for the substances it forms in the brain that nullify the sensation of pain and depression. Cocoa is also rich in magnesium. Of course, choose dark chocolate with very low sugar content.
They provide potassium and tryptophan. In addition, if they are not mature, they have a prebiotic starch that feeds the bacteria that regenerate the intestinal flora, in which 90% of the serotonin that our body produces is manufactured.
Lentils for your nerves
This and other legumes are rich in B vitamins, essential for proper brain function. They are also rich in fiber and magnesium, an important mineral against stress. The same goes for cereals. Also incorporate whole grains to your menu. Be sure to consume lentils or other legumes at least three or four times a week.
Chard and other green leaves
Chard and green leafy vegetables can not miss daily for their contribution of magnesium, one of the minerals that is most consumed in times of stress. In addition, due to their richness in folic acid, they contribute to the formation of neurotransmitters. You can combine them with other green leaves, such as cabbage, spinach or lettuce, among others.
It is another great ally in times of stress and its vitamins and minerals help fight its effects. Also other types of dairy products, such as yogurts, can be helpful.
Infusions Especially linden, pennyroyal and valerian, help calm nervousness and lower revolutions.