Been too much stressed out lately? Try nibbling these foods
We are all familiar with the term stress eating and that happens when we choose food as an outlet. Of course, this is not good for our health and wallets in the long run. But what we can do is to choose foods that can help lessen our stress.
By being mindful of what we put inside our body, we can avoid inflammation and prevent cortisol from shooting up. Cortisol is known as the stress hormone and it is responsible for high blood sugar, insane cravings, and weight gain. So according to a dietitian, these are the foods that can naturally combat stress:
Oily fish and shellfish
Oily fishes like anchovies, sardines, herring, salmon, trout, and mackerel are all excellent sources of omega-3 fatty acids. Allegedly, increasing omega-3 fatty acids can help to regulate how our bodies handle stress. According to some research, eating high amounts of these fatty acids may help prevent depression.
Meanwhile, do not underestimate the importance of shellfish like mussels, clams, and oysters in your diet. These are rich in vitamin B12 so they can help maintain the nervous system.
Citrus fruits
Vitamin C is not only vital to our immune system since it may be beneficial for handling stress and anxiety. Make sure to loa up in oranges, grapefruit, kiwi to improve your mood. If you are not fond of the sour taste, try adding some red and green peppers to your cooking,
Healthy carbs
Not all carbohydrates are bad, some can help boost our serotonin production in the brain. What is serotonin? This is a neurotransmitter that is responsible for happiness and well. It has a calming effect that promotes sleep and relaxation.
Complex carbs such as whole grains and vegetables can help increase levels of serotonin because they make tryptophan more available in the brain. Soybeans and peas are also good too as they even include a bit of protein.
Fermented foods
Good news to all kimchi lovers out there! Fermented foods allegedly contain probiotics. These bacteria can reduce stress and cortisol levels. Aside from that, fermented foods may also lessen symptoms of social anxiety based on research.
Here’s a simple explanation: our gut bacteria produce about 95% of our body’s serotonin supply. This can affect how we feel. Since stress can increase inflammation in our gut, this can have a negative influence on our mood.
So to make sure that you have a healthy gut, incorporate yogurt, kombucha, kefir, tempeh, sauerkraut, kimchi, miso, and pickles into your diet.
Magnesium-rich foods
Whenever you are feeling stressed out, your magnesium levels can be very low. A magnesium-deficiency can elevate stress hormones so it’s necessary to fill out this void with foods like leafy greens, nuts, seeds, and legumes.
Crunchy foods
You can manage stress with healthier crunchy foods like celery, carrots, and cucumber. This is a much better option than reaching out to a salty bag of potato chips. If you’re up to something sweet, cut up an apple then munch on it to release stress.
