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Friday, 24 February 2017

Try these foods that reduce stress

Try these foods that reduce stress
A hard day at work, a house full of chores and children squabble can leave you feeling frazzled. You're tempted to reach for pretzels or chocolate, but you know it's not good to achieve something to eat when you are totally stressed out, right? Not always! Nutrition experts say that certain foods can actually help us to stay calm. Here are some of their suggestions fight against stress:

Start the day with breakfast
Skipping meals, especially the first of the day can leave you with cravings and extreme hunger that actually feed your stress, says Alison Acerra, RD, national director of nutrition and wellness for Guckenheimer, an organization of national food service. Tip: Reach for a healthy breakfast, complete with carbohydrate rich in fiber, healthy fats and lean proteins. Try whole grain cereals on top of greek yogurt with fruit and nuts.

Avoid blood sugar spikes
"When your sugar levels in the blood are unstable, your stress hormones go haywire, as well as your mood," says Susan Barendregt, a functional nutritionist in Viroqua, Wisconsin. "You want to reach for foods which will provide you with minerals and other nutrients needed to fuel the body's natural processes that maintain the balance. "

To keep the sugar levels in the blood in check, avoid sugary refined carbohydrate foods like cookies, cakes, white bread and muffins. Instead, go for foods with protein and healthy fats, which are satisfactory without doping your blood sugar. Have a salad with grilled chicken breast and avocado slices for lunch, and snack on nuts and seeds instead of chips. Plan to eat small meals (every three to four hours) which include a good source of protein, fiber and healthy fats.

Sip tea

if you are stressed, skip the coffee and soda. Besides giving you the jitters, the high level of caffeine in these drinks can interfere with your normal sleep cycles, which will only worsen the stress you already feel, says Ivy Branin, a naturopathic doctor in New York . Instead, turn to tea, a cure study experienced symptoms of stress. Black tea has been shown to lower levels of cortisol, the brain "stress hormone", while the compounds in green tea may help blood sugar levels. And the researchers found that passion flower tea as effective in the fight against anxiety as a well known prescription drug.

Think vitamin C and B
foods such as citrus fruits and green leafy vegetables can help reduce the stress you feel because they support your adrenal glands. It is the manipulation of stress glands that are often taxed repeated and chronic stress, says Jenny Westerkamp, a nutritionist-dietitian authorized CJK Foods, healthy meal delivery service based in Chicago chef-designed.

Supply fish
Your seafood counter is another place to go for stress reduction. Salmon has high stores of protein and omega-3 fatty acids that help promote brain health and decrease cortisol production. Meanwhile, tasty shellfish - such as oysters, clams and crabs - are an excellent source of zinc, which helps to support the immune system and the adrenal glands.

Choose whole grain
products whole grain, such as brownrice, oats and wheat contain L-tryptophan, producing inserotonin essential amino acid (an essential substance that helps the andhappiness relaxation) and vitamins B key. Another big boost serotonin food: sweet potatoes, which are loaded with vitamin B6.

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