When you're stressed, do you tend to eat uncontrollably, preferring sweets? Time to find out what to eat and what not to do when you have stress if you want to relax. If you feel stressed and anxious you should moderate your intake of sugary and processed foods, alcohol and caffeine.
Experts explain that the reward system of the brain is "satisfied" immediately by eating foods with a sweet taste (sweets, white bread, pastries, etc.).
In addition, sugary foods are primarily the "fuel" of the brain and supply it directly with energy. However, sweets cause sharp fluctuations in blood sugar levels: they cause their immediate rise but also their equally rapid descent, which means that the feeling of toning they provide is temporary and is quickly followed by a feeling of fatigue. The result is constant craving of sweets. This establishes a vicious cycle that eventually depletes the body and makes it fat. As for alcohol, we need to know that it first causes relaxation due to the suppression of the central nervous system but then it causes over stimulation. Undoubtedly, a glass of wine or whiskey at the end of a busy day is no problem. But avoid the trap of regular alcohol consumption as a way to manage stress because it doesn't really help you. In addition, you may fall into the trap of addiction. As for the increased consumption of caffeine in times of stress, it aggravates the already tense situation in which the body finds itself, since caffeine has a stimulating effect. That's why it is recommended that coffee consumption does not exceed 2-3 cups per day. In times of stress, it is important to supply your body with the substances it needs to cope effectively with the stress. These substances fall into five categories. These are: B vitamins: Stress "empties" the body of B vitamins. That's why you eat foods rich in B vitamins: lean meats, poultry, legumes, dairy, eggs, whole grain cereals, nuts and green leafy vegetables. Omega-3 fatty acids: According to experts, omega-3 fatty acids in addition to their anti-inflammatory action have been shown to protect the heart from the harmful effects of stress. Sources of omega-3 fatty acids are fatty fish (mackerel, sardines, salmon), flaxseed, green leafy vegetables, nuts, but also herbaceous anthracnose (or slipper). Tryptophan: Tryptophan is an amino acid that leads to increased levels of serotonin, the "natural sedative" of the brain. Foods rich in tryptophan are lean meat, poultry and fish. Magnesium: Magnesium plays an important role in the proper functioning of both the muscular and nervous systems. Foods rich in magnesium are bananas, green leafy vegetables and nuts. Antioxidants: Chronic stress increases the production of free radicals which "deactivate" the body's natural antioxidants. This means that the immune system is weakened which increases the chances of getting sick when you go through a particularly stressful period.
So strengthen your body's defenses by taking antioxidants such as vitamin C, vitamin E, selenium and various phytochemicals such as carotenoids and flavonoids. Sources of vitamin C: tomatoes, peppers, kiwis, citrus fruits and strawberries. Sources of vitamin E: olive oil, avocados, nuts and green leafy vegetables. Selenium sources: seafood, nuts and cereals. Sources of phytochemicals: carrots, grapes, mangoes, oranges, lemons, grapefruits, grapes. So how do we combat stress through drink and food?
The key is in maintaining a healthy blood chemistry and satiety. A healthy blood chemistry is one that has healthy levels of water, sugar, fatty acids, electrolytes, oxygen and other nutrients.
Comments