If you arrive late to work, moving to a new home or struggling to pay the bills, sorry - the chemical reaction that makes your heart race and tense muscles. And when untreated and poorly managed, stress wreaks havoc on your health. It makes you more susceptible to diseases like the common cold, increases blood pressure and increases the risk of diabetes and depression. You may already know that exercise and meditation are healthy ways to reduce stress, but the nutrients certain healthy foods can also help.
Ohmm With Dark Chocolate
Feeling stressed? Go ahead and eat some dark chocolate. Resveratrol, an antioxidant found in chocolate, stimulates the release of serotonin in the brain. This chemical that changes the state of mind has been shown to make you feel relaxed and happy. Nutrients in dark chocolate also improves blood circulation and lowers blood pressure. While this sweet offers a number of health benefits for emphasis not want to over do it. An ounce of dark chocolate a day should be enough to help you cope. Lisa Cimperman, Academy of Nutrition and Dietetics spokesperson, also suggests non-alkaline dark chocolate containing at least 70 percent cocoa to get the greatest benefits.
Stress-busting Salmon
Omega-3 in salmon are not only good for the heart, but researchers say it can also help to better manage stress. Essential fatty acids found in salmon protect neurons against damage caused by stress, which is particularly useful for those who deal with chronic stress. For good health, try eating salmon or other fatty fish such as tuna or sardines twice a week. If you are not in fish, flaxseed or walnuts Cimperman suggest getting your omega-3.
A Banana a Day
Low in calories and easy to access, bananas are a good food to add to your stress reduction regime. Vitamin B6 deficiency decreases production of serotonin, according to naturopathic doctors and Kathleen A. Gregory S. Kelly head. Bananas make a regular part of your diet list stores levels of vitamin B6 and the production of serotonin in place. Bananas are also rich in potassium, a nutrient that helps lower blood pressure.
Anti-Anxiety Swiss Chard
Cortisol is the main hormone responsible for stress response. He prepares the body for fight or flight reactions, flooding glucose for immediate energy. Chronic stress reduces magnesium in your body, and increase low levels of sensitivity to stress, which aggravates the effects, according to some researchers. If stress is making you feel anxious, angry and agitated, your body may be deficient in magnesium. With a glass 150 milligrams per serving cooked spinach can magnesium intake, balance cortisol levels and helps reduce anxiety.
Tea Time
Green and black tea contains L-theanine amino acid. This amino acid increases the production of dopamine and serotonin. Such as serotonin, dopamine is a chemical welfare in the brain that promotes fun. So even if a cup of green tea has more caffeine, sometimes a cup of coffee, L-theanine can eliminate the incentive to promote feelings of joy and relaxation in some people.
Immune-Boosting Red Peppers
Crunchy and sweet red peppers, not only add color to a stir-fry or salad, but also stimulates the stress of health and immune combat. A 1/2 cup red peppers portion contains 158 milligrams of vitamin C - which is more than a drink 6 ounces of orange juice. It also has more vitamin C than the Recommended Dietary Allowance (RDA) of 90 milligrams to 75 milligrams for men and women. According to Dr. Dr. Kelly and head, increase intake of vitamin C in higher quantities than the RDA helps to lower cortisol levels - they recommend to 1 gram per day. This is especially important for men who tend to have higher cortisol levels than women.
Power-Up With Beans
B vitamins are known to help extract energy food you eat, but they also have an important role in stress management. Promotes sleep niacin, pantothenic acid (vitamin B5) and regulate cortisol in stressful situations thiamine and folic acid is required for neuronal regeneration. Beans are not only a good source of B vitamins, but are also rich in fiber, protein and iron. A whole beans 1/2 cup portion, including black beans, kidney beans or chickpeas, can help you get the B you need to work on stress. Stir in beans in soups, salads or whole grain dishes for added texture and flavor.
