Beet versus cane “What's the difference between cane sugar and beet sugar?” More than half of all sugar produced in the US, Russia and Europe comes from sugar beets. It contains many impurities with an unpleasant taste and smell, which remove

Eating to Relieve Stress Naturally, the body needs to maintain normal hormonal levels in order to stay on track. If the biorhythms are broken, you need to find a way to restart them. In terms of imbalance caused by excess

The War Against the Fish The fisherman today is just as insignificant a fisherman as the peasant is the peasant. Both have sunk to factory workers - in factories where money and efficiency are most involved. Old beautiful pictures with romantic boats

Separate meals: pros and cons At the heart of the theory separate power supply lies not mixing different software chemical composition products. Simply put, this is the use of certain foods at different times. One of the options for separate meals is the separation of groups

How good it is to be treated not with pills or even food additives, but conventional products! Read up on how you can deal with stress with just a few changes to your diet.

Our lives today are full of stress and anxiety, which can have negative effects on our body, mood and behavior. There are different ways to improve your mood, among which some stress foods play an important role. In our article, you will learn about them, and take care of their presence in your diet.

What is stress?

Stress is a natural body response that has both physical and psychological manifestations. We experience them when we face certain problems. Stress wakes up the nervous system and releases hormones that sharpen the senses, speed up the heart rate, deepen breathing and tense muscles.

How does it affect health?

Under stress, the body consumes vitamins, proteins and minerals much faster, lowering defenses due to the loss of these essential nutrients. Some of the symptoms of stress include extreme fatigue, depression, pain, disturbances menstrual cycle, erectile dysfunction, loss of sexual desire. In such cases, the following stress foods will be good allies, which will refuel the body with the necessary substances.

The best foods for stress

1. Green leafy vegetables

Green leafy vegetables contain vitamins and minerals that produce hormones that in turn relieve pain and provide a calming effect, according to a study by Stanford University in the United States. One of these minerals is magnesium. It is present in large quantities in the body, and, according to experts, is involved in the fight against stress, fatigue, depression and irritability, and also acts as a natural tranquilizer. It is found in foods such as green leafy vegetables (such as spinach), dates, beans, soy, nuts, seafood, and cocoa.

2. Nuts

According to a study in Spain, almonds, walnuts and hazelnuts increase serotonin levels. It is a neurotransmitter found in certain areas of the central nervous system that has a lot to do with mood. In simple terms, this element is known as the hormone of happiness, which helps fight stress.

3. Chocolate

A study by the Psychiatric University of South Wales in Australia showed that chocolate reduces the risk of stress because it stimulates the production of dopamine and opiates. Opiates are chemicals responsible for reducing pain sensations and creating well-being. Dopamine affects feelings of pleasure by reducing stress. When choosing chocolate, it is important that it contains at least 70% cocoa, it is this product that provides benefits. The less cocoa, the less benefit.

4. Milk

French researchers have found stress-reducing properties in milk as well. They say that lactium, a protein found in this product, has powerful anti-anxiety properties that lower cortisol (a hormone produced by the body during stress). Also, milk is high in antioxidants, vitamins B2 and B12, protein and calcium.

5. Avocado

Avocados are also a good stress reliever. It is rich in B vitamins, essential for energy production and the creation of red blood cells. This vitamin helps in the production of neurotransmitters in the brain (such as serotonin) that regulate our mood. In addition, avocados are also rich in monounsaturated fat, and studies show that the higher the intake of monounsaturated fatty acids, the lower the risk of stress and depression.

6. Chard

Mangold is another miracle product that can help us relax. Thanks to its high magnesium content, it will help reduce fatigue and stress. This vegetable is full of not only magnesium, but also vitamins C and E. It also reduces oxidative stress, which is the cause of cardiovascular disease, Parkinson's and Alzheimer's disease.

7. Fish

Consuming sardines and salmon can reduce anxiety by as much as 20% thanks to its high content of omega-3 fatty acids. According to the authors of a study conducted at Ohio University (USA), these acids contribute to relaxation and reduce stress levels.

8. Kiwi

Another food that improves mood and fights stress is kiwi. Due to its high content of vitamin C, kiwi helps to activate a number of enzymes in the body that improve the level of various neurotransmitters in the brain, which in turn increase physical and mental energy.

9. Blueberries

It is a tiny fruit with great benefits hidden inside. Blueberries are high in antioxidants, vitamins C and E, which, along with minerals such as magnesium and manganese, help reduce stress levels. In addition, blueberries neutralize the harmful effects of free radicals in the body.

10. Black tea

Black tea may help you recover from everyday stress faster, according to a new study from University College London. Scientific evidence showed that those people who drank black tea four times a day for six weeks had lower blood levels of cortisol (a stress hormone) after a stressful event. chay In recent years, an increasing number of people have been living under severe stress. This condition contributes to health problems, impairs relationships between people, and lowers productivity. Fighting this problem is imperative, and the above stress-relieving foods are great when combined with other methods.

Many foods can provide significant relief to the body in stressful situations.

What should be nutrition for stress

When you do not pounce on sweets, starchy foods, spicy, fried, coffee and alcohol. Abuse of such food can aggravate the situation: increase nervous irritability, add extra pounds, and alcohol can cause addiction.

Eating under stress should be balanced in terms of protein, fat and carbohydrate composition. That is why it is worth giving up strict diets.

Anti-stress foods

Vitamins of group B, vitamins E, C, A, as well as zinc, calcium, magnesium, selenium, which are in the composition of many products against stress, are beneficial for all kinds of excitement. In this article, we present 10 of the healthiest foods for stress relief.

1. Banana considered the best anti-stress fruit. It contains B vitamins and the alkaloid harmine. Often in people suffering from depression, irritability, insomnia, it is the deficiency of B vitamins that is revealed.

2. Citrus are a source of vitamin C. This also includes wild rose, black currant, blueberry, kiwi. Vitamin C helps in the production of "good mood hormones".

3. Almond contains monounsaturated acids, zinc and vitamin E, which fight free radicals generated by stress, as well as vitamin B2 and magnesium, which are involved in the synthesis of serotonin.

4. Milk products rich in calcium. Calcium is recognized by many doctors as the best natural sedative because it plays a significant role in relaxing and contracting muscles. It is believed that calcium is better absorbed in the afternoon, which is why children's afternoon tea traditionally includes curd.

5. Chocolate contains magnesium, which helps calcium to enter the desired cells in the body. In addition, this macronutrient has a soothing effect. Unlike calcium, magnesium is absorbed better in the morning. Nevertheless, you should not abuse it, and the choice must be made in favor of dark chocolate.

6. Black tea, which contains the amino acid theanine (theanine), normalizes the immune system, increases stress resistance and improves mood.

7. Fish and seafood not only are easily absorbed by the body and belong to dietary meals, but also contain vitamins B6 and B12, the lack of which leads to despondency. They are also a source of zinc and selenium.

8. Whole grain, without which it is unthinkable healthy eating, has anti-stress activity, improves mood.

9. Beef rich in B vitamins, iron and zinc. To protect yourself from cardiovascular diseases, it is recommended to eat lean fillets.

10. Tomatoes not only improve mood, energize, but also prevent the breakdown of endorphins - hormones of happiness.

Our expert - nutritionist, head of the Center for Personal Dietetics of Russia Ekaterina Belova.

During times of stress, the body has a hard time, so it especially needs proper nutrition. At the same time, you should not look for some special "anti-stress" dish and try to calm your nerves with it. Even myself useful product do not deal with stress alone. For example, bananas, which are considered a natural antidepressant, as they contribute to the production of the hormone of happiness serotonin, are unable to relieve strong emotional stress, they can only slightly cheer up during the autumn sadness. And in order for stress not to affect health, it is required that the diet is varied and balanced.

Therefore, be sure to make sure that you have on your table:

Porridge

Cereals are the main source of B vitamins. It is these vitamins that are required in order to support the nervous system during times of stress. It has been proven that with strong emotional stress, the need for B vitamins increases fivefold!

Advice. Do not try to save time and cook "quick" porridge from a bag. The fact is that the speed of preparation is achieved by pre-processing cereals with steam, which leads to the loss of vitamins and microelements. Therefore, cereals that are simply brewed with boiling water will not help strengthen your nerves during times of stress. For this purpose, only whole grains are suitable, which take a long time to cook.

Butter

For the well-coordinated work of the nervous system, fats are needed. Therefore, do not forget about vegetable oils, and it is better if it is not only the usual sunflower oil, but also, for example, olive, mustard or corn oil. Animal fats are also able to support the nervous system, so from time to time you need to allow yourself not only vegetable, but also butter. But in order to save your figure and not harm the cardiovascular system, you should not lean on it too much.

Advice. Choose unrefined oils. In the production process, they are practically not processed, so they contain much more vitamins than in refined varieties.

Meat, fish and poultry

If you love fish, your body will receive healthy omega-3 fatty acids as a protein load. They not only contribute to the health of the nervous system, but also lower the level of bad cholesterol in the blood, which means they support the heart, which suffers especially from nervous tension.

Advice. Choose lean meats, but you can eat any fish, including fatty ones.

Milk products

Like cereals, dairy products are rich in B vitamins, and they also help fill vitamin D deficiencies, which are associated with seasonal depression.

Advice. It is better to opt for fermented milk products. Lacto- and bifidobacteria living in kefir and yogurt not only improve digestion, but also strengthen the immune system, which weakens under the influence of strong nervous tension.

Vegetables and fruits

They are high in antioxidants, as well as vitamins A and C, which protect against the negative effects of stress. In addition, vegetables and fruits provide the body with plant fiber, which is essential for good digestion. It is no secret that against the background of stress, the work of the gastrointestinal tract is often disrupted.

Advice. There should be at least five servings of vegetables and fruits on your table every day (a serving is one apple, carrot, banana, and so on).

Five NOT when stressed

• DO NOT try to improve your mood with sweets. Sugar and fatty foods overload many internal organs, making them wear out. And during stress, the body already has a hard time.
• DO NOT seize stress. During a period of nervous tension, the body tries to make up for the lack of vitamins and microelements at the expense of the amount of food. Therefore, against the background of stress, you often feel like eating. But an increase in portions only leads to the appearance of extra pounds, so it is better to pay attention not to the quantity, but to the quality of food.
• DO NOT run to the refrigerator at the first sign of excitement. Before you eat anything, try to relax in other ways: stay in silence for a few minutes, breathe deeply.
• DO NOT force yourself to eat if you lose your appetite under stress. One or two fasting days will not harm your health.
• DO NOT eat mechanically. Even if you have the healthiest and lowest calorie foods in front of you, try to control your portion sizes. Indeed, at some point, instead of berries or fruits, a bag of chips may appear on the table, and then the habit of constantly chewing will do a disservice to the figure.

First reader

Writer Tatiana Polyakova

I never eat stress. I know from experience: when you want to calm down, you have to move. Never sit or lie down. Better to start cleaning the apartment. If your health allows, put on a tracksuit, running shoes - and jogging from stress. If running is not for you, then brisk walking. Usually after an hour's walk I come back to normal.

When under stress, it is best to choose an easily digestible food rich in vitamins and minerals. At the same time, you do not need to overeat - this will not help you get out of stress, but you can easily gain weight.

You should not get carried away with fast food and sweets, it is better to console yourself with fruits and vegetables. As for alcohol, alcohol does not save you from stress, and it just intensifies depression.

• Green vegetables: spinach, beans, broccoli, cabbage and cauliflower, and various types of lettuce supply B vitamins to the body, which are directed directly to combating stress. In addition, these vitamins maintain skin and hair in normal condition, improve metabolic processes. The constant use of these products relieves of strong nervous excitability, calming and improving mood.
• Celery contains phytonutrients that calm the nervous system. It has been used since ancient times to treat nervous disorders.
• In addition to the necessary vitamins, tomatoes contain a useful substance - phenylalanine, which slows down the breakdown of endorphin, a hormone of good mood. Actually, a tomato is a storehouse of useful things. It contains sugars - mainly fructose and glucose, mineral salts such as iodine, potassium, phosphorus, boron, magnesium, sodium, manganese, calcium, iron, copper, zinc. It is rich in a whole range of vitamins: A, B 2, B 6, C, E, K, PP and beta-carotene. In addition to ready-made serotonin, which is often called the "hormone of happiness", tomatoes also contain tyramine, an organic compound that is converted into serotonin in the body. Thanks to this, tomatoes improve mood, and in stressful situations they work as antidepressants. Tomato salad, especially summer tomato salad, is a surefire way to improve your mood.
• Milk and fermented milk products, which contain a lot of calcium and magnesium, will be useful - the primary helpers against stress.
• When stressed, be sure to eat foods containing protein, that is, meat and fish. It is better to choose lean meat (lean beef or pork, turkey and chicken). By the way, turkey meat contains the same phenylalanine, and chicken contains tryptophan, which promotes the production of serotonin. But the fish is preferable just fat. It contains very useful omega-3 and omega-6 fatty acids, as well as B vitamins, which are involved in the formation of the "happiness hormone" serotonin. The most useful are salmon, trout, mackerel, tuna, sardines. Several studies have shown that consumption of salmon lowers levels of adrenaline and cortisol, two hormones associated with stress.
• Seafood such as crabs, squid, and various shellfish should not be neglected. They are an important source of the polyunsaturated omega-3 fatty acids needed for nerve cell function. Also, all seafood contains a lot of zinc and iodine.
• Do not forget about seaweed - a storehouse of microelements. It contains iodine, magnesium, pantothenic acid, all the same vitamin B. Scientists have long determined that a person's response to stress largely depends on the work of the thyroid gland. And she needs iodine. The most readily available source of iodine is seaweed. 50-100 g of this product per day is enough for the prevention of iodine deficiency. At the same time, the low calorie content allows you to eat it in any quantity.
• Rice, buckwheat and durum wheat pasta are useful as side dishes or independent cereal dishes. They contain a large amount of complex carbohydrates, vitamin B, are able to cope with hunger for a long time and do not burden the stomach. Whole grains are considered one of the best foods for stress relief.
• No wonder the British and Scots are so fond of oatmeal. Its use stimulates the production of serotonin (the hormone of happiness).
• For dessert or as a snack, you can eat nuts. The vitamins in them help to produce serotonin, fight side effects of stress, such as accumulation of free radicals, aging. Just do not get carried away with nuts - this is a very high-calorie food.
• Chocolate. When stressed and depressed, I am very attracted to sweets. And here it would be nice to keep yourself in hand. Fast carbohydrates from sugary drinks and cakes will briefly cheer you up, and will also be deposited in different parts of the body, and it will be very difficult to drive them out later. For good business, you can eat a little chocolate, but only real chocolate, not a sweet bar. Chocolate promotes the release of endorphins, fills you with joy and improves your mood. Cocoa products contain many antioxidants that prolong the life of cells, including nerve cells. Just don't eat chocolates with big bars! 20-30, well, 50 g per day will be enough. After all, there is a lot that is delicious and other than chocolate. For example, fruits and berries.
• Orange contains vitamins A, C, a small amount of vitamins K, E, B 1B 2, B 6, biotin, folic acid and 11 amino acids, as well as minerals: calcium, chlorine, phosphorus, potassium, copper, iron, magnesium and zinc. Other citrus fruits are just as helpful. Just remember that in large quantities they remove calcium from the body, and this weakens bones, nails and hair, and promotes muscle tension. And citrus fruits should be limited to those who have a sick stomach, because they raise the acidity of gastric juice.
• In addition to being a rich source of vitamin C and nutrients, grapefruit also tones and energizes the body. Its consumption lowers the stress hormone cortisol and reduces fatigue and anxiety.
• The antioxidants found in raspberries, blueberries and blueberries can prevent stress, which has a negative effect on chronic disease and accelerates the aging process in the body.
• Bananas are high in serotonin.
• Spicy herbs can cheer you up, improve digestion. It is only worth remembering that too spicy and spicy dishes can have a bad effect on the work of the stomach. But a variety of greens (parsley, dill, cilantro, etc.) will only benefit.
• Peppermint stimulates the cerebral cortex. You can drink mint tea or simply carry a bag of fresh mint or mint aromatic oil and inhale the scent to help you relax.
• Angelica honey. Bees collect it from the flowers of the angelica officinalis. Angelica honey has a pleasant aroma and taste, in addition, angelica is a medicinal plant and its properties are fully transferred to honey, resulting in a product with very strong healing properties. Angelica honey is recommended for nervous exhaustion, hysteria, insomnia.
• From drinks, green tea or a decoction of ginger with the addition of lemon juice will be useful.
• Green tea contains significant amounts of antioxidants. You can drink quite a lot - several cups a day. However, when consumed in excess, it can lower blood pressure, and this is not necessary for everyone.
• Chamomile tea has a calming effect. In addition to the relaxing effect, it can reduce muscle tension, irritability and anxiety, helps with insomnia, relieves anxiety.
• High-quality red grape wine removes toxins from the body, dilates blood vessels, promotes hematopoiesis, assimilation of meat products and fatty foods. Naturally, they do not need to be abused - 50 ml per day is enough.

Earlier it was reported that