We all feel stressed from time to time. Stress, if not managed properly, can harm your health. Sometimes stress-induced poor eating habits can even lead to weight gain. Do you know the best way to combat your stress levels? Making a few changes in your diet help you relieve stress. Include these superfoods, which are capable of alleviating tension and anxiety, in your menu.
1. Green Leafy Vegetables
Well, you may be disappointed to see your not-so-favorite food on the top of anti-stress food list. The nutrients in green leafy vegetables are vital for your health. But, its benefits does not end there. Various research suggest that they calm your nerves too. The folate-rich leafy vegetables help your body produce neurotransmitters such as serotonin and dopamine, thus, soothing your mood. It is also found that they can lower the risk of depression. So, from now on add spinach, broccoli, romaine lettuce, and collard greens in your diet for a dynamic day.
2. Dark Chocolate
Do you reach for chocolates when you feel depressed? Do you feel better when you have chocolates? According to a research, a healthy bite of chocolate should make you feel good. It causes the brain to release endorphins, which contribute to the feel-good factor. The antioxidants called polyphenols in dark chocolate also reduce blood pressure and improve circulation, thus, relaxing your body.
The presence of vitamin D in milk is what makes it special. Vitamin D can improve the mental well-being and boost your happiness. A research has pointed out that people with vitamin D deficiency are at risk for depression.
Loaded with omega-3 fatty acids, salmon can lift your mood. Research has suggested that adding more fish to your diet can improve your stress levels. Omega-3 fatty acids in them reduce surges of stress hormones.
According to a 2013 research by UCLA’s School of Medicine, women who had yogurt twice daily were linked with lower levels of activity in the brain areas responsible for emotion and pain. The elements in yogurt can change the way your brain reacts to the environment. However, instead of using commercial yogurts, it will be better if you could make yogurt at home from raw milk.
This yummy superfood is incredibly good for you. Anthocyanins, which are the antioxidants in blueberries, plays a role in the production of dopamine, a neurotransmitter that regulates emotional responses. Grab some of these, when you are under pressure.
It is quite natural for you to have high-carb foods when you are stressed out. Instead of choosing your beloved doughnut or cinnamon bun, go for a bowl of oatmeal. Complex carbs like oatmeal are excellent stress-busters. They aid the brain in making serotonin, which is considered a natural mood stabilizer. And the good news, unlike doughnuts, oats will not raise your blood sugar.
8. Chamomile Tea
This herbal tea is popularly known as a mild tranquilizer and sleep-inducer. This property of chamomile tea is due to the presence of flavonoids. So, next time when you want to beat stress, try a cup of chamomile tea to relax and nourish yourself.
9. Green Tea
Green tea has now become immensely popular all over the world. The polyphenols in green tea help you combat anxiety and stress. It is found that among green tea drinkers, very few suffer from psychological stress.
If you have a habit of snacking often, then you should opt for healthy and delicious raw walnuts. Regardless of age, gender and ethnicity, walnut consumption can improve cognitive functions. Being rich in phytochemicals, including high amounts of polyunsaturated fatty acids, walnuts offer potential benefits to brain health.