Prolonged stress ends up weakening us. To recover and overcome it, we need to replenish the nutrients and other substances that help produce dopamine and serotonin.
Stress is a physiological response to a real or imagined threat. In stressful situations, the body prepares to fight or flee, although today it is usual to suffer stress due to our rhythm of life.
- Asparagus is rich in folic acid, which is essential for staying calm. Whether in salads, grilled or baked, this food is also an excellent source of fiber and vitamin B.
- In any case, it is important to replace nutrients that the body consumes too much at those times: vitamin C, magnesium, calcium and omega-3 are essential.
- In addition, it must be borne in mind that the body needs more energy resources.
- Therefore, when we are stressed, we crave more processed foods with hydrogenated fats and an excess of sugar or salt, momentary pleasures that unbalance the nervous system.
- By choosing healthy foods, we can relieve tension, stabilize blood sugar and gradually eliminate stress. Some foods cooked in the oven help you relax and fall asleep.
For example, pumpkins, sweet potatoes, potatoes, yucca …
In turn, a main objective is to maintain intestinal health to ensure the formation of necessary neurotransmitters, such as dopamine and serotonin.
In cases of long-term stress, we can supplement the diet with an adaptogen such as ashwagandha, licorice or rhodiola.
Meditation can also help you manage stress. Escuela Cuerpomente offers you 100% online training to practice mindfulness from home.
ANTI-STRESS DIET: 10 FOODS TO LOWER YOUR RHYTHM
These ten foods address different needs of the body in stressful situations, but generally replenish nutrients that the body needs in greater amounts when it is put to the test.
1. Antioxidant blueberries
- These berries, as well as other purple-colored foods, contain anthocyanidins. These natural antioxidants help form serotonin and dopamine, neurotransmitters that improve mood and memory, respectively.
- Have a handful a day, as a snack, for breakfast or in your salad.
2. Yuca so you don’t lack energy
- It is ideal, like other roots and tubers such as sweet potato, potato and pumpkin.
- Due to 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 the quality of sleep.
- Add cassava or other roots and tubers to your menus 4 times a week. You can roast it in the oven with a little coconut oil and salt.
3. Pistachios that protect your heart
- These nuts help reduce vasoconstriction and promote heart function by further dilating the arteries. You need an extra energy supply, so you can consume 100 g per day.
- They are ideal for snacking in moments of anxiety.
4. Oranges rich in vitamin C
- Vitamin C is one of the micronutrients that we need to replenish in stressful situations.
- In citrus season, consume 4-6 oranges per week. If not, be sure to eat other foods rich in vitamin C, such as kiwi or red bell peppers.
5. 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 for serotonin.
- Take 2 tablespoons a day, preferably one for breakfast and one for dinner.
6. Chocolate to give you pleasure . and magnesium
- It will be helpful for the pleasure it produces and for the substances that it forms in the brain and that cancel the sensation of pain and depression.
- mota edibles is also rich in magnesium. Of course, choose dark chocolate with a very low sugar content. Enjoy 1-2 ounces a day, preferably in the morning.
7. Sauerkraut, food for good bacteria
- The fermented ones are a source of health and keep the intestine in perfect condition, something very necessary to strengthen against stress. Incorporate into your routine taking 1 tablespoon a day, in salads or in vegetable dishes.
- Throughout the day or week, also add other fermented beverages or foods, such as water kefir, apple cider vinegar, miso or tamari, tempeh, kombucha …
8. Bananas, they save you at any time!
- They provide potassium and tryptophan. In addition, if they are not very mature, they have a prebiotic starch that feeds the bacteria that regenerate the intestinal flora, in which 90% of the serotonin produced by our body is manufactured.
- Eat 4-6 bananas a week.
9. 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 happens with cereals. Also add whole grains to your menu. Make sure you eat lentils or other legumes at least three to four times a week.
10. Swiss chard and other green leaves
- Swiss chard and green leafy vegetables cannot be absent on a daily basis due to 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. Eat Swiss chard 3 times a week and combine them with other green leaves, such as kale, spinach or lettuce, among others.