Choosing the right foods will help you relax your tight nerves. The following foods that are both delicious and common can chase away stress and eliminate the harmful effects of chronic stress on your body. Stock up on these foods at home, and the next time stress and food come together, you can eat the stress first and enjoy the food second.
Almonds
When you’re in the middle of a mess and you’re about to freak out, grab a handful of large American almonds to try first. Almonds are rich in vitamin E, an antioxidant that boosts the immune system. Almonds also contain vitamin B, which helps you face unusually bad events. Eating about a quarter cup of almonds a day can be effective in reducing stress. Another great way to reduce stress is to throw out the traditional peanut butter on high-pressure days and replace it with almond butter.
In addition to reducing stress, American almonds can also prevent diabetes, and research has proven that adding American almonds to your diet, especially at breakfast, can maintain healthy insulin levels, and insulin both helps maintain healthy blood sugar levels and is beneficial in treating type 2 diabetes, the most common form of diabetes. Not only that, but large almonds are also rich in monounsaturated fatty acids, vitamin E, protein, dietary fiber, zinc, calcium, magnesium and other trace elements. Adding a handful of crispy, delicious large almonds to your breakfast not only upgrades the nutrition and enjoyment of your breakfast, but also your overall health!
Pistachios, pecans
Pistachios or pecans are also a good choice. When stress hits, they can prevent a rapid heartbeat. Dr. Jayla West, associate professor of biobehavioral health at Penn State, explains, “When faced with stress, the cardiovascular response is immediate due to the stress response.” Stress increases and adrenaline raises blood pressure, so the pressure on the heart needs to be reduced. In his study, Dr. West found that eating a handful of Wandover pistachios each day lowered blood pressure and reduced the burden on the heart. The study also found that pecans also have a blood pressure-lowering effect and can be added to salads, cereals, and cereals with 30 grams of almonds, pistachios, and pecans.
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Avocados
Next time you’re salivating over high-fat, creamy foods, turn down the ice cream and replace it with homemade guacamole. Its mellow texture will satisfy your needs and lower the mania. In addition, monounsaturated fats and potassium can lower blood pressure. According to the American Heart, Lung and Blood Institute, one of the best ways to lower high blood pressure is to consume enough potassium. Half an avocado provides 487 mg of potassium, more than a medium-sized banana. To make your own guacamole, puree a medium-sized avocado and add 2 tablespoons of lemon juice and a pinch of chili powder.
Skim milk
Scientists have confirmed that the traditional hot milk remedy for insomnia and anxiety is effective. Dr. Mary Dahlman, professor of physiology at the University of San Francisco, describes calcium’s ability to reduce muscle spasms and relieve stress. Drinking a glass of milk (preferably skim or 1% fat milk) can also reduce premenstrual syndrome, such as moodiness, anxiety and irritability. A study in the Archives of Internal Medicine showed that women who drank four or more glasses of low-fat or skim milk per day were 46% less likely to develop PMS compared to women who drank a maximum of one glass of milk per week. Cereal
Dark chocolate and carbohydrates both cause the brain to produce serotonin, a mood-relaxing chemical. Dr. Judith Uthman, a former MIT researcher and co-author of The Serotonin Energy Diet, explains that the slower the body absorbs carbohydrates, the more stable the levels of serotonin and the less likely it is to have a sudden mood crash. The sticky-tasting, nutrient-rich cereal is rich in fiber, which slows the rate of absorption by the stomach. Dr. Uthman also recommends adding jam to cereal to speed up the brain’s production of serotonin. When you’re dealing with a high-pressure day, avoid refined foods, which digest more quickly, and opt preferably for old-fashioned cereals. If you’re short on time for breakfast, opt for instant cereal.
Oranges
What to do when you’re worried about an interview or presentation talk? Pour yourself a glass of orange juice, or peel an orange. The vitamin C in them can help you. In a study in Psychopharmacology, German researchers selected 120 subjects who were given the task of public speaking and doing math problems. The results found that those who consumed 3,000 mg of vitamin C felt less stressed and had a faster return to normal levels of blood pressure and the stress hormone cortisone. Anne Jamerson, a registered dietitian and spokesperson for the American Dietetic Association, explains, “Vitamin C also boosts the immune system.” What are you waiting for? Have a fruit of the month.