Stress is a necessary protective mechanism to protect and safeguard us. Although, in many cases taking natural steps to combat stress and anxiety can help enormously, only about a third of those who suffer from it receive any treatment.
Attack on the body by a physical, psychological, or emotional agent, resulting in an imbalance that must be compensated for through adaptation work, attacking agent, nervous tension.
Stress on the body in the face of a shock such as a sudden event, trauma, intense sensation, noise, overwork, state of a person subjected to this tension.
An adapted diet can remedy the nutritional imbalances that can aggravate symptoms. if a person is struggling, research and studies show that simply incorporating foods that reduce stress and strain into a balanced diet has many benefits
What are the causes of stress
The amount of stress felt in different situations can depend on many factors. Every person is different, so a problem that doesn’t bother one person can cause a lot of stress for someone else.
Stress usually is triggered by events that occur in life, such as being under excessive pressure, coping with significant changes such as death, illness, job loss, worrying and having little or no control over the outcome of a situation, having overwhelming responsibilities, not having enough work, activities or social relationships.
It can depend on the perception of a situation, emotional resilience in the face of stressful situations, or the number of other pressures that occur simultaneously.
The cause of stress can be significant life changes, but stress can also be caused by a buildup of small pressures that build up. This could prevent a person from identifying what is stressing them or explaining it to others.
What are the symptoms of stress
Are you stressed, feel like you can no longer manage your days, feel exhausted, and feel like you won’t be able to keep up?
Recognizing common stress symptoms can help a person manage them and avoid sometimes dramatic or irreversible health consequences.
Stress can cause various ailments that affect the whole sphere of a person’s life. It can affect health, even if a person does not realize it.
Symptoms of stress are telling in most cases such as headaches, frequent insomnia, reduced productivity at work, or concentration disorders. These symptoms of stress can affect the body, thoughts, feelings, and behavior.
If you think you are stressing please consult health care professionals. Stress left unchecked can contribute to many health problems, such as high blood pressure, heart disease, obesity, and diabetes.
How diet helps in stress
Foods mainly help against fatigue and oxidative stress. With vitamins, minerals and prioritizing to regain control over your diet and lifestyle stress can be reduced.
Nutritional treatment enhances our health potential by adopting nutritional and lifestyle modifications that are tailored to our unique needs, as scientific studies show.
This scientifically validated method allows you to tailor your nutritional intake to your specific needs. Nutrition therapy is just a word used by nutritionists and dieticians to represent a powerful and
As a result, including stress-relieving foods into one’s diet can have a substantial impact on one’s health.
How to reduce stress with diet?
The human brain needs a constant supply of fuel. The foods we eat directly influence the structure and functioning of the brain and our mood.
If a person is trying to reduce their stress level, they must first start with the basics of a healthy lifestyle such as personal hygiene, sleep management, physical exercise, etc.
When a person eats nutritious, high-quality foods that contain plenty of vitamins and minerals, the brain functions better. Alternatively, eating processed and refined foods promotes inflammation, oxidative stress, and mood disorders, such as stress.
People who have higher levels of good bacteria in their gut experience less anxiety and stress and have a better mental outlook.
Since the human body produces about 95% of serotonin (neuromodulator) in the gastrointestinal tract, the good bacteria in the gut strongly influence the ability to produce it.
Therefore, by using food as medicine, it is possible to incorporate stress-reducing foods into the diet and control stress and anxiety over the long term.
But certain foods as oatmeal, sunflower seeds also reduce stress levels and significantly contribute to well-being.
In fact, according to several studies, certain foods can help reduce cortisol levels, the primary hormone responsible for stress – a steroid hormone produced from cholesterol and secreted by the adrenal cortex glands.
Simply put, cortisol is the key to helping the body manage the fight or flight instinct.
It is important to note that cortisol is sometimes called the stress hormone because the adrenal gland releases it when a person is in a stressful situation or when the body is under physical stress as in the case of inflammation.
However, cortisol is healthy for a short time as a protective mechanism. It gives the body the energy that a person needs to react to a short-term stressful scenario.
Cortisol plays several roles in the body, including regulating sleep cycles, reducing inflammation, increasing blood sugar, how the body uses carbohydrates, fats, and proteins, and blood pressure control.
However, too much cortisol creates stress in the body in the long term, leading to more inflammation and raising blood pressure. Therefore, stress management is the number one treatment for lowering cortisol levels.
Foods that are high in cortisol
The best way to reduce cortisol in the body is to focus on an anti-inflammatory diet. This means less processed foods and more whole foods.
Scientists encourage patients to adopt a Mediterranean diet for overall health and well-being, including stress relief.
They promoted foods, especially in the Mediterranean diet, are the same foods that are good to eat when a person is stressed such as fish, poultry, fruits, vegetables, fruits, whole grains, and healthy fats.
The goal is to eat foods that reduce inflammation in the body, reducing cortisol levels.
Foods that help stressed people
Vitamins, trace elements, and amino acids always helps against fatigue and stress. Organic plants, whole grains, vegetables, fruits should be included.
Vitamins B enriched food
Fortified whole grains and some animal sources are high in B vitamins, especially vitamin B12, which can help with cortisol metabolism. However, it should be noted that natural foods and foods certified by organic farming are preferred.
Beef, Chicken meat, Eggs, Fortified cereals, Baking powder.
Omega-3 Fatty Acids foods
These foods reduce inflammation. The best-activated form is oily fish, but it is also possible to obtain it from some plant sources. Chia seeds, Linseed, herring, Mackerel, Olive oil, Oysters, Salmon, Sardines, Thon, Nuts.
Magnesium is highly beneficial for reducing inflammation, metabolizing cortisol, and relaxing the body and mind to combat unease and anxieties.
Bananas, Broccoli, Dark chocolate, Pumpkin seeds, Spinach.
Foods high in protein
Foods such as meat, fish, poultry, beans, and legumes help balance blood sugar.
Almonds, Chicken breast, Eggs, Lean beef, Lenses, Peanuts, quinoa, Turkey breast, Thon, Salmon, Shrimp.
Foods to help strengthen the immune system
About seventy percent of the immune system depends on our gut. So if we correct our intestine, we fix a large part of our immunity, and it is easier to fight anxiety, discomfort, or chronic stress. In addition, these probiotic-rich, fermented foods can help balance blood sugar and lower cholesterol.
Greek yogurt, Kefir, Kimchi (traditional Korean dish), Kampuchea (a slightly acidic fermented drink), Sauerkraut.
antioxidant to reduce stress and depression
Hydroxytyrosol is a powerful antioxidant found in nature. This antioxidant helps, in particular, to reduce cardiovascular risk by fighting against the oxidation of LDL cholesterol. Hydroxytyrosol is present in grapes, olives, and red wine. In addition, it is an antioxidant that can help fight against stress and depression.
Foods that increase cortisol level
Eating on a regular schedule helps balance blood sugar levels. Being in a chronic state of low blood sugar is stressful for the body and can raise levels of the hormone cortisol, so maintaining balanced blood sugar levels can go a long way.
On the other hand, as numerous studies show, certain foods increase cortisol levels. if a person wishes to reduce stress, it is essential to keep in mind the importance of not skipping meals, except as part of a specific diet such as intermittent fasting or medical treatment.
Foods that because stress includes:
The alcohol, Caffeine, Foods high in sugar, simple carbohydrates (glucose, fructose, galactose) such as cakes and pastries, White sugar (it is preferable to favor organic honey and brown sugar, even if sugar is to be consumed in moderation), The sodas.
Furthermore, it is strongly advised not to turn to supplements to obtain the vitamins and nutrients that the body needs. First of all, it is essential to draw vitamins and nutrients from the daily diet, and depending on the case, it is possible to consume supplements.