We all know that practicing yoga reduces stress. And so we practice it regularly, and we feel (much) better! But sometimes, in times of busyness, it still catches up with us. We don't sleep well, we get nervous, and we just have a lot. And what else besides yoga and meditation helps? Well, the right food!
Food and beverage can be one of your biggest allies - or your enemies. So it's important to pay attention to what we eat and drink, not just when we feel angry. In addition, it is the increased level of stress that increases the need for certain nutrients, such as vitamin C, vitamin B, selenium, and magnesium.
So let's imagine the 10 best foods that will help against stress.
Herbal tea - benefits to induce feelings of warmth and peace
Sometimes it's just the feeling that food or drink evokes, not their nutrients. Drinking hot tea is one way to feel calmer and reduce stress levels.
Some research shows that holding and drinking a hot drink increases feelings of interpersonal "warmth" and friendliness. So drinking the hot drink it, regardless of its taste, has a calming effect - but some herbs, such as lavender and chamomile, have been shown to have a relaxing effect on their own.
Herbal tea is, therefore, great for relaxation, but even green tea is perfectly fine when you need a dose of caffeine because it is full of flavonoids that support brain health.
Interesting: A cup of brewed green tea holds between 25 and 29 milligrams (mg) of caffeine, compared to 95 to 165 mg per cup of brewed black coffee. Therefore, green tea may also be a more proper choice compared to coffee if you are looking for calming. In addition, it is good to overcome caffeine in the afternoon and gradually prepare the body for a good night's rest.
Dark chocolate - offers enjoyment rich in antioxidants
Dark chocolate in the food can decrease stress in two ways - chemical and emotional. It is a real pleasure to enjoy its delicious taste, and the feeling itself can help relieve stress.
But dark chocolate is also rich in antioxidants that relieve stress by reducing the level of anxiety hormones in the body. But don't forget to enjoy dark chocolate in moderation. Also, make sure that it does not contain an undesirable excess of added sugar.
It is important to choose high-quality dark chocolate that is full of natural ingredients and without hidden ingredients or chemicals. Look for only two or three ingredients on the label, such as cocoa beans, cane sugar, and cocoa butter.
Whole-grain foods - a way to raise your mood
Carbohydrates temporarily increase the levels of serotonin, a hormone that improves mood and reduces stress. But it is important to choose a healthy, unrefined form of carbohydrates, such as potatoes, whole grains.
I definitely do not recommend simple carbohydrates such as biscuits, cakes, and white flour foods, including white pasta and white bread. Simple carbohydrates create blood sugar levels to rise and fall rapidly, while complex carbohydrates contain vitamins and minerals as well as fiber, so digestion takes longer and has a less immediate effect on blood sugar levels.
Avocado - offers stress-relieving omega-3 fatty acids Avocado is not only delicious as guacamole or sliced in a salad, but also offers omega-3 fatty acids. Therefore, it is also super healthy! These necessary healthful acids are known to decrease stress and anxiety, increase concentration, and enhance mood.
Fish - can increase your heart while overcoming anxiety
Although most of our readers prefer a vegetarian diet, I must mention this food.
By adding fish and seafood to our diet, it helps against anxiety and prevents heart disease. Fatty fish in special is an excellent choice because, as mentioned above, omega-3s can alleviate depression. Fatty fish include herring, mackerel, tuna, halibut, salmon, sardines, and trout.
Not a fish fan? There are other options such as seaweed, chia seeds, flax seeds, nuts, and other foods such as eggs, milk, soy, or nut milk.
You can also try omega-3 fish oil supplements at your pharmacy or grocery store.
Warm milk - can help you rest better and help control anxiety
Sipping warm milk at bedtime has been a home remedy for hundreds of years. Warm milk can have a relaxing effect on both the body and the psychological level. For people who grew up drinking warm milk at bedtime, this routine may signal that it is time to go to bed. Also, the very ritual of drinking a hot drink in peace on the couch is naturally soothing.
Calcium-rich meals are a necessary part of healthy food for ossein health. According to various studies, this nutrient can also help reduce depression. Milk and other dairy foods with calcium and added vitamin D could help muscles relax and stabilize mood - I've even read that it can alleviate premenstrual syndrome symptoms.
The main stress reducer in dairy products is calcium. But if milk is not your favorite, there are other origins such as yogurt and cheese. If you hurt from lactose intolerance, then reach for salmon, almonds, sunflower seeds, or. (Not only) green leafy vegetables such as cabbage, broccoli, turnips, and green apples are ideal for vegetarians. All this is an excellent source of calcium.
Nuts - are a big snack and have a high content of healthy fat
Nuts are full of nutrients, including B vitamins, along with healthy fatty acids. B vitamins are an essential part of healthful food and can assist decrease anxiety. Walnuts, almonds, and pistachios can even help lower blood pressure. But be changed to restrict the number of servings to a handful per day to avoid excess calories.
Citrus fruits and strawberries - include vitamin C, which supports fight stress
Also, high levels of vitamin C can help reduce stress levels. Just take about 500 mg a day to stop anxiety. So an immeasurable way to start is to eat fruits like oranges, grapefruits, and strawberries.
Probiotics - produces a healthy intestinal microflora that supports manage anxiety
The best method to create a healthy intestinal microflora is to take in so-called good bacteria called probiotics. They help strengthen the immune system, protect against dangerous bacteria, and promote digestion and nutrient absorption. And intestinal health is immediately related to enhanced anxiety, depression, and mood.
Probiotics are available in supplemental form, but they also occur naturally in foods. The ideal is, for example, kefir or fermented yogurt drink, which is available in milk and vegan form. Yogurt and other fermented foods, including kombucha and miso paste, are also suggested.
Foods high in fiber - decrease stress and anxiety
Fiber-rich foods are gut-friendly and can play a role in decreasing stress or use Vigora or Fildena 120 to improve libido. A high-fiber food can help fight oxidative stress and inflammation - two major factors.
To add more fiber to your diet, I recommend eating beans, green peas, berries, almonds, pistachios, flax seeds, sesame seeds, and lots of vegetables such as cabbage and broccoli.
I wish you could avoid anxiety with a bend and if it does appear, try one of today's food tips, and it will definitely be much better!