Holidays are one of the most special and tense periods this year. The special of a vacation is too often associated with anxiety, lack of sleep, and struggle for work and family responsibilities. Eat right and reduce stress. Especially during the holidays, when the last one on your wishlist is tenser. However, stress over time can increase the risk of fatigue, high blood pressure, heart disease, and stomach fat – not to mention the opportunities that arise when your mother reduces wrinkles. Start the season this year by buying groceries made for the holiday madness. The next time you feel stress increased, eat comfortably by including these seven foods in your food:
Whole grains such as quinoa, brown rice, oatmeal, whole wheat pasta and bread have several benefits to reduce stress. Carbohydrates in whole grains, along with fiber, provide a supply of serotonin, a chemical that looks good that can help you feel relaxed. Whole grains are also rich in magnesium and magnesium deficiency can cause anxiety. Because it is nutritious like whole grains, it can be beneficial to consume nuts that are fortified from time to time. Enriched seeds are fortified with folic acid, and low levels of folic acid are associated with depression. A general recommendation is to make half of your total wheat.
Comfortable foods with complex carbohydrates, like a bowl of warm oatmeal, can increase levels of serotonin, a hormone that helps you relax. If you have time, look for thick, old-fashioned (steel-earthed) oats that need to be cooked rather than oatmeal – coarse oats contain more fiber and are minimally processed, so digestion takes longer to regulate mood. To restrain yourself, add a little protein like sliced nuts, chia seeds or one tablespoon of walnut oil.
Citrus fruit is a double hit in terms of stress reduction. Citrus fruits like oranges and grapefruit are not only rich in antioxidants, vitamin C and stress relievers, but also a good source of glutathione. Glutathione protects the body from free radicals, strengthens the immune system and increases antioxidant protection. A recent study published in the European Nutrition Journal found that oral glutathione supplement 1000 mg increases blood glutathione levels and strengthens the immune system. When stressed, your immune system weakens, which can cause more stress. Glutathione is contained in fresh fruits, vegetables and some meat, but to benefit from it, the food must be consumed raw.
Blueberries are an easy and delicious way to stay calm and healthy during the holidays. These strong fruits are a good source of Vitamin C, an antioxidant that helps reduce stress. Studies show that vitamin C can limit stress hormone levels while strengthening the immune system. In a study of people with high blood pressure, blood pressure and cortisol (stress hormones) became normal faster when participants took vitamin C before the stressful task. There are 85 calories in a glass of blueberries and nearly 25 percent of your daily vitamin C needs. They are also easy to consume. Simply wash and add to your favorite foods such as oatmeal, yogurt, high fiber cereals, or salads.
Pumpkin seeds contain a lot of magnesium. Too little magnesium can cause headaches and fatigue and exacerbate the effects of stress. This mineral also helps regulate the stress hormone cortisol and improves well-being. ounce serving (about a handful) of pumpkin seeds will provide 19 percent of your daily mineral needs. You can eat completely pumpkin seeds, clams, etc. – even clams provide extra fiber. Other nuts and seeds of high magnesium include almonds, sunflower seeds, pistachios, cashews, flaxseeds, pine nuts and pecans.
Oily fish is rich in omega-3 fatty acids, which have been shown to prevent the growth of stress hormones and heart disease and depression. In fact, the American Psychiatric Association has approved fatty acids in fish as an effective part of treating depression. Wild fish such as salmon, shrimp, pollock, tuna (light cans), tilapia, catfish and cod are low in mercury and are rich in omega-3 fatty acids. For a good supply of omega-3 fatty acids, you should consume 8 to 12 ounces of fatty fish each week to reduce the amount of mercury you can choose.
The next time you feel stressed, skip the caffeine shake and get herbal tea. Caffeine-free herbal tea and contains many soothing ingredients. Chamomile, mint, barley tea, passionflower and valerian root are herbal teas with proven calming effects. However, because some of these teas, such as valerian root, can be very effective, consult your doctor to find out what works best to relieve your symptoms.