Have you ever experienced a stressful situation? Have you ever dealt with a stressed person? Well, the answer is yes, we every that everyone has faced it.
Stress. What is it exactly?
Stress is a feeling of strain and pressure which is caused due to unbalanced biochemical reactions. It is a kind response to physical, mental and chemical changes. It may be positive or negative, stress a normal part of life which we experience every now and then in our daily hectic lives. The fact is that Small amounts of stress may be needed, helpful, and even healthy.
How does it affect?
The quantity of stress depends on individual perception of a situation can fluctuate greatly from one person to another.
Stress has a significant effect on health. Stress normally slow downs the body functions and one can trigger the health problems, under constant stress the body becomes more susceptible to physical or psychological problems. Long-term effects of prolonged stress can include hypertension, headaches, arthritis, adrenal fatigue, decreased immune function, cancer, digestive ulcers, infertility, ageing and reduction of quality of life. In addition, developmental abnormalities and neuro-degeneration can occur in children due to an overload of stress
How to control it?
Stress can be managed with several deeds like having good food, exercises, sound sleep, healthy relations, sharing with others, meditation, hobbies, communications, and so on. Relaxation techniques are recommended to manage the negative effects of stress. Instant relief may not be possible but, making the right food picks will help stabilize sugar levels and your emotional response. Intake of nutritious food helps in balancing your stress hormones, relieving stress and enhancing your mood.
STRESS BUSTING FOODS:
Stress is one of the utmost causes of overeating and weight gain. Many people hanker junk, sugars, fats, alcohol and carbonated foods for instant stress relief. These might feel good at the time, but it will further raise your blood’s sugar levels, increasing your risk of developing diabetes and obesity. So here are 9 stress busting foods you should try at times of stress.
Avocados are rich in the stress relieving B vitamins, Vitamin C and Folate that helps to keep your mood steady, even in times of stress. They’re loaded with potassium, a vital mineral for keeping blood pressure low by acting as a natural diuretic to sweep additional sodium and fluid out of the body, which relieves pressure on the heart and arteries.
Oats hold a wide series of nutrients like fiber, vitamin E, essential fatty acids, etc. which make them top the healthy diet charts. Oats are rich in beta-glucan, which help in lowering blood cholesterol level and aids in weight management. Besides this, oats also help to generate the destressing neurotransmitter ‘serotonin’ which sooth your brain into a calm and relaxing state
Nuts are nutritious and tasty with good amount of fiber and monounsaturated fats. Nuts help refill Vitamin B supplies that are exhausted in stress. The B vitamins aid us in managing the fight or flight responses when we are stressed. Besides this, the potassium levels present in nuts also benefits blood pressure levels thus reducing the strain on the heart.
Leafy greens hold good quantity Folate that produces dopamine in your brain. Dopamine is a neurotransmitter, involved in the emotional regulation in the brain thus keeping you comfortable. This leafy-green veggie is rich in stress-busting magnesium. regulate cortisol and blood pressure too
Salmon is a good source of omega-3 fatty acids often denoted as ‘brain food’. These animal-based omega-3 fats are in the form of eicosapentanoic acid (EPA) and docosahexanoic acid (DHA).
It has added nutritional benefits like cholesterol balancing and lowering blood pressure,
Dairy (Milk and Yogurt):
Dairy products are good source of calcium, iron, manganese and selenium. Milk contains tryptophan, a vital amino acid which is a precursor for the neurotransmitter Serotonin. Serotonin is a “feel good” chemical known to endorse relaxation and calm in a person. Try drinking milk before bedtime to bring on more relaxing sleep.
Herbal teas are good at soothing the digestive tract. Flavors like chamomile, peppermint or ginger can help with stress by soothing the nervous system in your gut. Caffeine present in the tea leads to enhances various aspects of brain function, including improved metabolic rate, mood, attentiveness, reaction time and memory
Lentils & Beans:
Lentils and beans are good source of vegetable proteins with low fact and high dieter fiber. These also contain a high dose of Thiamine, a vitamin essential for aerobic metabolism, cell growth, transmission of nerve impulses
Chocolate is one of the most favorite foods on the planet. Chocolate contains mood-boosting caffeine and phenylethylamine, a substance called the “love molecule” that simulates the feeling of love. These increase the production of Anandamide a neurotransmitter that produce a state of heightened happiness. It’s pleasant to eat; just keep the portions in check.
Express stress relief might not be possible with these foods. But they calm down the emotional intensity you are feeling. Along with these nutritious diets try to indulge some physical activities and include time for your own relaxation and happiness. Learn how to find solutions to the problems. That will help you feel more in control, lowering your level of stress.