Daily food is also an important factor affecting people’s mood and health. Therefore, experts say that, if there is a healthy eating menu, it can improve stress and tension. So what to eat and what to abstain from stress to help improve the condition?
What should eat under stress to improve the condition?
What to eat and what to abstain from stress ? Experts say that each person’s nutrition will affect their mental and physical health. Especially those who are under stress, stress must pay more attention to the daily menu to be able to control and help improve the condition better.
Therefore, when you are stressed, you should pay attention to the following foods to keep your mood balanced and better.
1. Sweet potato
Sweet potatoes are foods that help improve mood and reduce stress effectively. In this food contains many beneficial vitamins such as vitamins A, B, B6, E, and essential acids that are good for health.
In addition, experts say that, in this familiar food, which contains a lot of fiber, beta-carotene supports emotional balance and stabilizes the psychological state effectively. In addition, adding sweet potatoes to your daily diet will help increase the number of white blood cells and red blood cells, strengthen the immune system, and quickly stimulate the protein metabolism to feed the body.
Moreover, sweet potatoes are also known to increase serotonin levels. This is one of the substances that have the effect of creating a feeling of comfort, ease, positivity and improving sleep. Thanks to the benefits that sweet potatoes bring, experts often recommend that patients who are under stress or pressure, too much stress should supplement this food to improve their disease better.
Fermented foods like kimchi will have a lot of beneficial bacteria and vitamins, minerals, and antioxidants that have a very good effect on people’s physical and mental health. In some studies, fermented foods have been found to be effective in controlling and reducing symptoms such as stress, anxiety, stress, and restlessness.
In addition, experts added, people who are stressed when supplementing with needles or certain fermented foods will help improve the neurological health of the brain quickly. Kimchi contains probiotics and other beneficial bacteria that are good for the gut and nervous system. Thanks to that, your mood will be improved in a more positive direction, the brain functions are also balanced and stable.
What should I eat under stress to improve my condition? Eggs are one of the foods that people under stress should supplement. Eggs contain many nutrients that are very good for each person’s mind and body. Experts say that this food has many vitamins, minerals, amino acids and essential antioxidants that are good for the maintenance and development of the brain.
Moreover, eggs also contain a large amount of choline – a nutrient that plays an important role in brain health, helping to prevent negative thoughts and emotions, reducing stress and tension effectively. However, people who are stressed should also build a reasonable eating plan and supplement eggs so that the body can fully absorb the necessary nutrients.
Nutritionists always recommend that you add more green vegetables to your daily diet menu. Also because these vegetables contain a lot of fiber and essential nutrients to help promote health and increase the functioning of organs in the body.
People who are stressed should eat Vietnamese spinach to help improve symptoms of stress, anxiety , and restlessness. People who are often stressed will have a significant decrease in magnesium levels, causing fatigue and pain. According to experts, spinach has an effective magnesium storage effect.
In addition, if you do not use spinach, you can replace it with other green leafy vegetables such as spinach, water spinach, sprouts, broccoli, bok choy, etc. In each daily meal, it should be nutritious. Add at least 1 vegetable to support better health.
In the list of foods that people suffering from stress should eat, garlic cannot be missing. Garlic contains sulfur, which helps increase glutathione levels. This is also an antioxidant that works to prevent and reduce symptoms of anxiety, stress, and stress.
Besides, the American Journal of Nutrition has also published a study on garlic. The results show that garlic has the effect of preventing arterial blockage, helping to protect and improve cardiovascular health. Garlic is considered a spice, a familiar ingredient in every home. You can use garlic to prepare dishes, eat it raw, soak in wine or make garlic tea to improve stress.
Parsley is a familiar vegetable and is used to make many delicious and nutritious dishes. In addition, this material is also present in many medicines to support health and treat diseases. Experts also say that this vegetable contains high levels of antioxidants that help reduce stress, anxiety, fatigue and improve stress effectively.
In addition, the antioxidants present in parsley also help prevent and limit inflammation and harmful agents. Several antioxidants are present in this vegetable such as volatile oils, carotenoids, flavonoids, etc.
7. Brown rice
If you want to reduce stress, add brown rice to your daily diet. Brown rice is a rather special type of rice and offers many health benefits. In the composition of this type of rice contains high levels of vitamins to help strengthen the immune system, protect and develop the heart and brain better.
In addition, in scientific studies, it has been shown that when eating brown rice, it will help reduce stress, prevent psychological disorders such as depression , anxiety disorders, emotional disorders , … If you regularly If you have to face a lot of pressure, stress, your body feels tired, your spirit is always moody, you should build a meal plan with brown rice.
If you are under stress and do not know which foods to choose to help improve your condition, artichokes are a great suggestion. Artichoke has the effect of cooling the liver, purifying the body, relaxing the mind, improving blood circulation to the brain and other organs. Therefore, you can use artichokes to process into dishes or drink artichoke tea to help reduce stress, fatigue, and restore better health.
In addition, the ingredients of this material also work to protect and support the relaxation of the nerves in the brain, making the body feel more comfortable and comfortable. Besides, the regular use of dishes made from artichokes will help women lose weight and improve their skin effectively.
Fruit is also known to be one of the foods that help with better health and mental well-being. Avocado is also one of the effective and safe stress relievers. Avocados contain a lot of essential minerals, protein, vitamin C, and vitamin E, all of which are beneficial to the body. In addition, this fruit also has healthy fats, fiber and potassium.
Experts have found that this fruit has the effect of keeping nerve cells and brain healthy, minimizing stress levels. In addition, avocado also helps reduce cholesterol in the blood and limit the risk of cardiovascular problems. You can use avocados to eat fresh or to blend or make salads.
What to avoid when stressed?
In addition to paying attention to the addition of necessary foods, stressed subjects should also limit and abstain from refined sugar, fast food, processed foods, alcohol, stimulants, addictive substances, etc.
1. Alcohol and addictive substances
It is known that alcohol is also one of the causes that can cause stress, tension, and fatigue. However, many patients want to find this drink to relieve sadness, calm the spirit and forget about sadness. Because when drinking alcohol or using stimulants, addictive substances will help the spirit to be more comfortable and excited. However, after they expire, the stress will become even more serious and even cause dangerous consequences for health.
If you regularly use alcohol, tobacco, and drugs, your body will become exhausted, tired, depressed, and the feeling of stress and anxiety will increase. Therefore, patients should absolutely not use these substances. On the contrary, add a lot of filtered water to help the body purify and detoxify, thereby reducing stress.
2. Refined sugar
Cakes, cookies, soft drinks, and ice cream often contain a lot of refined sugar, which increases the sugar content in the body. It is known that these foods will help improve mood temporarily, but when entering the body, they will gradually be metabolized, in many cases causing unpleasant feelings.
Therefore, to limit the phenomenon of increasing the severity of the disease, you should not have too many foods and dishes containing high levels of refined sugar. The best advice from experts is to add sugar through natural fruits. This not only helps you improve your mood but also helps to strengthen the body’s resistance.
Usually, caffeine will be used in some cases where it is necessary to increase alertness and concentration. However, when using this substance will make the heart rate increase quickly, causing a feeling of restlessness, difficulty sleeping. Moreover, for people who are under stress, using this substance will make the condition more serious, the disease symptoms will develop in a negative direction.
Therefore, people who are under stress should abstain from foods containing caffeine, especially coffee. Instead, take advantage of teas extracted from natural herbs such as lotus heart, chrysanthemum flower, mint, ginger, passion fruit, etc. is also clearly reduced.
4. Processed food, fast food
Currently, processed foods and fast foods bring a lot of convenience, helping you to save a lot of time. However, these foods contain many preservatives. If you abuse too much, it will increase the risk of diseases affecting health, more likely to be stressed.
Experts say that in fast foods that contain a lot of trans fats, flavorings and food colorings, blood sugar levels increase excessively, which is likely to lead to obesity and diabetes. Street. In addition, these substances will negatively affect the mind and brain, making stress increase rapidly and difficult to control.
Solutions for people with severe stress
With some cases of stress, stress due to pressure from life, family, too heavy work or hurt in the past, so it gets stuck in the heart, thinking a lot leads to stress. If these problems are not resolved, it will lead to discomfort in thinking and severely affect the quality of life.