Foods against stress

VegetablesOf course today is to speak and write more about the importance of stress on health. Studies are exported fresh evidence that excessive pressure does not determine our only bad mood. Can now be considered proven that people under chronic stress are most vulnerable to various diseases – from “innocent” colds to chronic conditions such as high blood pressure and diabetes. There are many ways and approaches to reduce the negative impact of stress on our health. One of them is the correct selection of food.
Foods against stress: How It Works
Level of chemical mechanisms are few. For example cup oatmeal raises the levels of serotonin – a hormone that increases the feeling of calmness and relaxation. Other foods does lower the level of adrenaline and cortisol – a stress hormone whose quantity increases in the body during prolonged high level of tension. And last but not least: a well chosen diet helps to counter the effects of stress by strengthening the immune system and lowers blood pressure.
Complex carbohydrates
All carbohydrates increase the production of serotonin. Particularly useful in combating stress are complex carbohydrates that are assimilated more slowly, ie operate for longer. Good choices are whole grain breads and snacks, as already mentioned, and oatmeal. Complex carbohydrates help and a sense of calm and confidence as stabilize blood sugar.
Simple carbohydrates
Dietitians often recommend that you avoid simple carbohydrates like sweets and soda. But in this case those foods in the short term, give quite a good effect on reducing the effects of stress (eg irritability). Digest the simple sugars are rapidly leading to a rapid influx of serotonin.
They also included in the list of food stress, because they are rich in vitamin C. Studies show that it lowers levels of stress hormones, while strengthening the immune system. If you have recently had some particularly stressful event (or you are any) may try to help such a large amount of vitamin C you take (up to 3 grams daily). Recent study on blood pressure and cortisol levels was found, that they be returned to normal faster in participants who received 3000 mg vitamin C before a stressful task.
To illustrate a curious example: Popeye the sailor never leave the stress to beat him – maybe the secret is in much magnesium in spinach. It helps to regulate levels of cortisol, which fall under strain. Too small amount of magnesium can cause headaches and fatigue, aggravated by the effects of stress. If you do not like spinach, try soy sprouts or fillet of salmon, which are also rich in this mineral.
Oily fish
To keep the level of cortisol and adrenaline under control, at least 1-2 times a week eat oily fish. Omega-3 fatty acids, which are rich as salmon and tuna prevent sudden jumps of stress hormones, as well as heart disease.
Black tea
Studies show that it helps to more quickly overcome the stress and impact. According to a comparative study, people who drink 4 cups of tea per day for 6 weeks, say they feel more relaxed and had lower cortisol levels after stressful situations. Coffee on the other hand increases the level of cortisol.
This kind of peanuts also alleviate the impact that stress hormones have on the body. Adrenaline increased blood pressure and causes the heart to beat rapidly, including in a stressful situation. A handful of pistachios each day will lower blood pressure and reduce the increasing tension in adrenaline.

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October 2017
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