In today’s life full of worries and chaos, most of us have “struggled” with excessive stress. This condition has negative psychological effects such as emotional disturbance, mental damage, and causes physical pain such as headache, memory impairment, sleep disturbance. There are many different ways to effectively reduce stress, in which creating a habit of using some nutritious foods is a method that is both close and has many other health benefits.

Understanding stress and foods that reduce it 

When it comes to stress, most people implicitly understand it as a state of prolonged stress. However, understanding stress from the perspective of hormones inside the body so that it can be based on choosing appropriate scientific solutions is not known to everyone.

 

If the stress is only temporary for less than 24 hours, the adrenal glands in the body will secrete the hormones adrenaline and noradrenaline to help widen the airways, increase the oxygen supply to the brain and muscles, increase attention and thinking ability. In cases of prolonged stress, the adrenal glands also secrete more cortisol, a hormone that temporarily increases strength by promoting glucose metabolism, speeding up reactions and improving brain activity, reducing inflammation and pain. However, Lack or excess of cortisol both lead to bad effects for the body, too much cortisol secreted continuously for a long time will lead to Cushing’s syndrome causing osteoporosis, high blood pressure, anxiety, irritability, muscle weakness, …

Reducing stress is seen as a multi-layered effort and incorporates many different aspects such as ensuring quality sleep, drinking enough water and investing in healthy relationships. In addition, there is an effective (but often overlooked) stress reliever that exists in an unlikely place: the kitchen. Foods that reduce stress can easily be incorporated into your diet if you know what they are,

Eating can be likened to a powerful “antidote” to stress. While some foods help eliminate excess cortisol, others work to promote serotonin production and Dopamine (aka the happy hormone) has the ability to restore balance to the body and mind. Here are some familiar stress-relieving foods that you might consider.

Suggest effective stress relievers

1. Herbal tea

In some cases, it’s the feeling that comes with enjoying a food or drink that’s the main factor in stress relief, not the nutrients in it. Whenever you feel stressed, try holding a cup of hot tea, slowly sipping it on your lips and feeling the warmth spread throughout your body, you will feel much warmer and calmer. In particular, if it is green tea or chamomile tea, besides reducing stress, there will be many other useful effects

2. Dark Chocolate

Pure dark chocolate 70-85% cocoa is very good for health because it is rich in antioxidants, fiber and essential minerals. In addition, in dark chocolate also contains many flavonoids – a plant compound capable of releasing cortisol to help reduce stress and fatigue.

3. Whole grains

Whole grains are high in carbohydrates, nutrients that can temporarily increase levels of serotonin, a hormone that improves mood, reduces depression, and increases concentration. Note that only healthy, unrefined carbohydrates are selected to preserve the maximum nutritional intake of the body.

4. Avocados

Avocados are an excellent source of essential vitamins and minerals that the body needs to thrive such as vitamins C, E, K and B-6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium and potassium . Moreover, avocados are rich in lutein, beta-carotene and omega-3 fatty acids that help reduce anxiety effectively.

5. Fish

Add fish to your meal if you are feeling stressed. Fatty fish is high in omega-3s, which can promote heart health while fighting anxiety. Some fatty fish you can consider such as tuna, halibut, salmon, herring, mackerel, etc. In case you cannot eat fish, fish oil is a convenient alternative. However, be sure to consult your doctor or dietitian for the right dosage and brand.

6. Warm milk

A glass of warm milk in the evening before bed has long been a familiar “ritual” for a good night’s sleep. According to SleepAdvisor.org, warm milk has a relaxing effect on the body and mind. Foods rich in calcium and vitamin D not only help strengthen bones, stabilize mood, but can also ease the symptoms of PMS.

7. Nuts

Nuts are a snack full of essential nutrients like B vitamins, healthy fatty acids, and magnesium. In particular, magnesium plays an important role in regulating and balancing the body, reducing anxiety and fear. Note that it is necessary to limit the servings per day to avoid excess calories.

8. Fruits rich in vitamin C (oranges, tangerines, strawberries)

The adrenal glands use vitamin C to release cortisol, so our bodies need more vitamin C during times of stress. Oranges, tangerines, and strawberries are all ideal sources of vitamin C to help balance stress.

9. Probiotics

Several studies show that gut health is directly correlated with reduced anxiety. Gut bacteria produce neuroactive molecules like serotonin and gamma-aminobutyric acid (GABA) that positively impact mood. The best way to support a healthy gut is to supplement with probiotics that help strengthen the immune system, fight harmful bacteria, and improve digestion and absorption of nutrients.

10. Foods rich in fiber

In addition to probiotics, fiber-rich foods are also good for the gut and reduce anxiety. In addition, fiber also helps balance blood sugar and prevent insulin spikes.

11. Artichokes

Like nuts, artichokes are rich in magnesium, a mineral that helps regulate how the body responds to stress. Artichokes also contain a lot of fiber and prebiotics that support better digestion. In addition, nutrients known to reduce stress such as vitamin K, potassium and vitamin C can also be found in artichokes.

12. Greek Yogurt

As mentioned above about the correlation between a healthy gut and a healthy mind, Greek yogurt supports both parts of this connection. Probiotics and prebiotics in Greek yogurt help lower cholesterol and balance blood sugar, supporting both gut health and mental health.

We believes that a healthy mind is the key to being able to make informed choices for the present and towards a sustainable future. Don’t let stress get in the way of this journey, choose effective, practical and associated stress reduction methods with daily life such as through eating or using healthy foods.