Hard day at the office? Crazy kids all day? Financial problems or tensions in your relationship? Grab your fork and get revenge on these stress-relieving superfoods. Eating healthy foods when you’re stressed can improve your mood, help relieve tension, stabilize your blood sugar, and kick your stress out. Foods to remember when under stress include leafy green vegetables, turkey tenderloin, wild salmon, fermented foods, and blueberries, among others. Good appetite and good de-stress.
- 1 Leafy green vegetables
- 2 Organic turkey breast
- 3 Fermented vegetables
- 4 Taking care of your intestinal flora (by eating fermented foods: sauerkraut, yogurt,.. avoiding processed foods and sugar) is extremely important to keep your spirits up.
- 5 wild salmon
- 6 Blueberries
- 7 Pistachios
- 8 dark chocolate
- 9 The sun
- 10 Seeds
- 11 the lawyer
Leafy green vegetables
Dark leafy green vegetables such as spinach are high in folate, which helps the body produce mood-regulating neurotransmitters, such as serotonin and dopamine. A 2012 study found that people with high folate intakes had a lower risk of depression than those with lower intakes. A study has also shown that eating fruits and vegetables of all kinds (except fruit juices and dried fruits) helps young adults regain their composure. On days when people eat more fruits and vegetables, they report feeling calmer, happier and more energetic than usual.
Organic turkey breast
Turkey is a good source of tryptophan, an amino acid that your body converts into serotonin. Research shows that grumpy people who take tryptophan become significantly more agreeable. Tryptophan significantly reduces quarrelsome behavior and increases agreeable behavior and the perception of good humor. Pumpkin seeds, walnuts, and free-range organic eggs are also good sources of tryptophan.
The secret to improving your mental health is in your gut, as an imbalanced gut flora has a detrimental effect on your brain health. This leads to disorders such as anxiety and depression. Good bacteria have a direct effect on brain chemistry, sending mood-regulating signals—and behavior—to the brain via the vagus nerve. The probiotic Lactobacillus rhamnosus, for example, has a significant effect on the level of GABA in certain regions of the brain, and lowers the level of corticosterone, a hormone generated by stress. This decreases anxiety and behaviors related to depression.
Taking care of your intestinal flora (by eating fermented foods: sauerkraut, yogurt,.. avoiding processed foods and sugar) is extremely important to keep your spirits up.
Found in salmon, sardines and anchovies, or in dietary supplement form, the omega-3 fatty acids EPA and DHA play a role in emotional well-being. A study published in Brain Behavior and Immunity reported a dramatic 20% reduction in anxiety in medical students taking omega-3s. Previous studies have shown that omega-3s work just as well as antidepressants in preventing the signs of depression, but without causing any of the side effects.
Anthocyanins are the pigments that give berries such as blueberries and blackberries their deep color. These antioxidants are useful to the brain for the production of dopamine, a chemical essential for coordination, memory function and mood. Research has also shown that people who eat blueberries see an increase in their NK (Natural killer) cells, a type of white blood cells that play an essential role in immunity, vital in counteracting stress.
Two servings of pistachios a day decrease vascular constriction in times of stress, which means that the effort required of the heart is reduced, since your arteries are more dilated. Additionally, the rhythmic action of peeling pistachio husks can have a therapeutic effect, as the repetitive action can help calm the thoughts racing through your head.
If you are one of those people who simply bite into a piece of good chocolate puts you in a good mood, know that this phenomenon is not the result of chance. The explanation comes from a chemical, anandamide, a neurotransmitter produced in the brain that temporarily blocks feelings of pain and depression. The wonderful thing about chocolate is that in addition to causing the release of this component, it contains other chemical substances that prolong the “well-being” effect of anandamide.
It’s technically not a food, but a daily dose of sunshine can help stabilize your mood. Production of serotonin, the brain hormone associated with improved mood, increases with exposure to bright light and decreases if sun exposure decreases.
Low vitamin D levels are also associated with an increased risk of panic disorder. Although you can get vitamin D from certain foods like salmon, egg yolks, and mushrooms, the best way to optimize your vitamin D levels is to get enough exposure to sunlight.
Magnesium, which acts as a precursor to neurotransmitters such as serotonin, is well known for its role in regulating emotions and improving well-being. Seaweed and certain green vegetables such as spinach and chard can be excellent sources of magnesium, as well as some beans and some nuts and seeds, such as pumpkin seeds, and sesame seeds. Avocados also contain magnesium.
Avocados provide nearly 20 essential nutrients that are great for health, including potassium, vitamin E, B vitamins and folate. According to research published in the Nutrition Journal, eating half an avocado for breakfast if you’re overweight can fill you up, which will help you avoid snacking later in the day. Avocados are helpful in regulating blood sugar. This combination of satiety and blood sugar regulation can help stabilize your mood, even in times of stress.