Stress levels may be high these days in light of high infections and deaths of the Corona virus, but the food you eat can help reduce stress, as psychiatrist Dr. Drew Ramsay, an assistant professor at Columbia University, said that food can help control stress and combat inflammation. Throughout the body, as well as high levels of the hormone cortisol, which can otherwise lead to high blood sugar, increased appetite, and weight gain.
Foods that can reduce stress in the time of Corona
According to the network “CNN“ We learn about some foods that help you reduce stress and live in a state of calm in the year 2021.
Oily fish
Try anchovies, sardines, and herring, as well as salmon, trout, and mackerel.These foods are a rich source of the omega-3 fatty acids known as gave (Docosahexaenoic acid) and EPA (Acid eicosapentaenoic), Which plays an important role in brain health.
Increasing omega-3 fatty acids can help regulate how our bodies deal with stress.
Stress can increase inflammation in the body, so if we can reduce inflammation by consuming more omega-3s, we can also reduce cortisol levels, which may improve health and wellness.
Some research has shown that omega-3s help reduce the cortisol response after acute stress. On the other hand, low levels of omega-3s may affect function. HPA , Or the hypothalamus, pituitary, and adrenal axis, which plays a role in how our bodies respond to stress.
Omega-3 fats may help reduce symptoms of clinical anxiety and according to other research, consuming large amounts of these fatty acids in fish may help protect us from depression as well.
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Eat oysters
Mussels and oysters are rich in vitamin B12 as well as omega-3, both of which are prominent nutrients in diets associated with less anxiety.
B vitamins, including vitamin B12, help maintain the nervous system, and stress can cause a slight increase in the body’s needs for the B vitamins.
Vitamin B deficiency can increase the risk of developing stress-related symptoms such as irritability, lethargy, and depression.
Eat more vitamin C.
Foods like red and green peppers, oranges, grapefruit, and kiwi are rich in the vitamin CWhich, in higher doses, has antidepressant and mood-improving effects, and may be useful in treating stress-related disorders.
Other research revealed that vitamin C may help reduce anxiety among high school students.
Choose healthy carbohydrates
Carbohydrates can help boost the production of serotonin in the brain, which is essential in affecting our mood, and serotonin is a neurotransmitter responsible for happiness.
Serotonin has a calming effect as it promotes sleep and relaxation. Research indicates that low levels of serotonin in the brain can lead to increased exposure to psychological and social stress.
Tryptophan is an amino acid necessary for the production of serotonin in the brain. Complex carbohydrates including whole grains and vegetables can help increase serotonin levels because they make Tryptophan more available in the brain.
Carbohydrates like soybeans and peas also provide a small dose of protein, which can help balance blood sugar levels.This feature is important, since fluctuations in blood glucose can cause irritability and worsen stress levels.
Additionally, if you eat a lot of processed carbohydrates laden with sugar and lack protein or healthy fats, such as biscuits and sweets, you can experience high blood sugar and a crash and this can make you feel more stressed.
Eat foods rich in magnesium
Often times when you are stressed, your magnesium levels can decrease if you are on a magnesium-deficient diet, it can lead to an increase in stress hormones, so it is important to eat foods rich in magnesium, such as leafy greens, nuts, seeds, legumes and whole grains.
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