Ever wonder why sometimes you feel more anxious or happier after your meals?
YES! You feel what you eat.
Many of us are already stressed over work, family, finances, and the list goes on.
The least we can do to help ourselves is to include some of these stress-relieving food in our daily meals. We are delighted to share with you what are some of these daily food that you can take to help relieve your stress.
You are what you eat. Relieve Stress By Eating The Right Food. Choose what you feed your body.
1. Fatty fish (Omega-3 rich food)
Fatty fish (such as salmon, tuna, mackerel, sardines, trout, and herring,) and nuts and seeds (such as flaxseeds, pistachios, walnuts, and almonds) are high in Omega-3. These have been shown to reduce surges of stress hormones and also confer protection against heart disease, depression, and premenstrual syndrome.
However, recent research has shown that if a person eats too much of another fatty acid, called Omega-6, and not enough Omega-3, they may increase their risk of developing mood disorders, such as anxiety.
Omega-3 is a fatty acid that has a strong relationship with cognitive function as well as mental health. Omega-3-rich foods that contain alpha-linolenic acid (ALA) provides two essential fatty acids: eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).
EPA and DHA regulate neurotransmitters, reduce inflammation, and promote healthy brain function.
A small study on 24 people with substance abuse problems found that EPA and DHA supplementation resulted in reduced levels of anxiety. However, more research is required.
Current recommendations suggest eating at least two servings of fatty fish a week. A study conducted on men found eating salmon three times a week reduced self-reported anxiety. Salmon and sardines are also among the few foods that contain vitamin D.
2. Eggs
Eggs contain choline, a nutrient that’s needed for the production of acetylcholine, a neurotransmitter that impacts the portions of the brain responsible for regulating mood and reducing stress. In one study, people with the highest anxiety levels also had the lowest blood levels of choline.
Eggs also contain vitamin D, which helps ease both anxiety and depression. Egg yolks are another great source of vitamin D. Eggs are also an excellent source of protein. It is a complete protein, meaning it contains all the essential amino acids the body needs for growth and development.
Eggs also contain tryptophan, which is an amino acid that helps create serotonin. Serotonin is a chemical neurotransmitter that helps to regulate mood, sleep, memory, and behavior. Serotonin is also thought to improve brain function and relieve anxiety.
3. Dark Chocolate
Dark chocolate in the diet can reduce stress in two ways — via its chemical impact and its emotional impact. Do you feel somewhat happier when you eat a piece of chocolate? That is the amazing effect of chocolate.
Studies show that dark chocolate can also improve your health and lower the risk of heart disease.
Powerful Antioxidants
Dark chocolate, which is rich in antioxidants, may also help reduce stress by lowering levels of stress hormones in the body, according to a study that followed participants who ate about 1.5 ounces (oz) per day for two weeks. However, please be mindful to enjoy dark chocolate in moderation. You should aim to eat only 1/4 of a small dark chocolate bar (about 1 oz) and make sure the bar does not contain an unnecessary surplus of added sugar.
One study showed that cocoa and dark chocolate had more antioxidant activity, polyphenols and flavanols than any other fruits tested, which included blueberries and acai berries (2).
It’s also important to choose high-quality dark chocolate. You may have heard about the “bean-to-bar” movement, which focuses on high-quality ingredients and in-house responsibility for every aspect of the chocolate making process. This “farm-to-table” approach ensures the bar is packed with pure components and no hidden additives or chemicals. Look on the label for two or three ingredients only, such as cacao beans, cane sugar, and cocoa butter.
Raises HDL and Protects LDL From Oxidation
In a controlled study, cocoa powder was found to significantly decrease oxidized LDL cholesterol in men. It also increased HDL and lowered total LDL for those with high cholesterol (9Trusted Source).
Dark chocolate can also reduce insulin resistance, which is another common risk factor for many diseases like heart disease and diabetes (13Trusted Source, 14Trusted Source).
4. Green tea
Green tea contains an amino acid called theanine, which is receiving increasing scrutiny due to its potential effects on mood disorders.
Theanine has anti-anxiety and calming effects and may increase the production of serotonin and dopamine.
A 2017 review found that 200 mg of theanine improved self-reported relaxation and calmness while reducing tension in human trials. Green tea is easy to add to the day-to-day diet. It is a suitable replacement for soft drinks, coffee, and alcoholic beverages.
In fact, studies show that people who drink green tea on a regular basis may have increased protection against high blood pressure and high cholesterol (two top risk factors for heart disease), as well as some forms of cancer.4
5. Turmeric
Tumeric is a natural anti-inflammatory, powerful antioxidant and has anti-cancer effects. There is growing evidence that tumneric may help with Alzhemier's disease.
Curcumin, a polyphenol derived from the turmeric spice plant, can reverse harmful brain changes induced by chronic stress.1
Curcumin also stimulates the formation of new brain cells and their connections—two processes that can prevent or mitigate symptoms of depression.2,3
Curcumin may help lower anxiety by reducing inflammation and oxidative stress that often increase in people experiencing mood disorders, such as anxiety and depression. A 2015 study found that curcumin reduced anxiety in obese adults.
Another study found that an increase of curcumin in the diet also increased DHA and reduced anxiety. Turmeric is easy to add to meals. It has minimal flavor, so goes well in smoothies, curries, and casserole dishes.
Turmeric is a natural anti-inflammatory
Long-term inflammation has been implicated in most chronic conditions such as heart disease and cancer, so must be controlled. The curcumin in turmeric has proven, strong anti-inflammatory properties that block the action of inflammatory molecules in the body. Studies show positive effects of curcumin on people suffering from conditions such as rheumatoid arthritis and inflammatory bowel disease, amongst others.
Turmeric is a powerful antioxidant
Curcumin has been shown to be a robust scavenger of oxygen free radicals, which are chemically active molecules that cause damage to the body’s cells. Free radical damage, along with inflammation, is a key driver of cardiovascular disease, so curcumin can play a part in preventing and managing heart disease.
Turmeric has anti-cancer effects
Numerous animal studies have explored turmeric’s influence on cancer, and many have found that it can affect cancer formation, growth and development at a molecular level. Research has shown that it can reduce the spread of cancer and can contribute to the death of cancerous cells. Turmeric and curcumin may also be able to counteract the effects of some carcinogens, such as certain additives used in processed food.
Turmeric might be brain food
There is growing evidence that curcumin can cross the blood-brain barrier and may help to protect against Alzheimer’s disease. It works to reduce inflammation as well as the build-up of protein plaques in the brain that are characteristic of Alzheimer’s disease sufferers. Another study of 60 patients showed that curcumin was as effective as an anti-depressant in treating depression, by boosting levels of brain-derived neurotropic factor (reduced levels of this chemical are associated with depression).
While most of the current research is being carried out in a lab or on animals, the results are encouraging, and this wonderful spice will continue to be investigated as a powerful tool in improving our health. And it’s a great excuse to make a curry!
Tags: #relief ,#antidepression, #antistress, #memory)
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