You need to eat these healthy foods for fast stress relief, Stress can be very dangerous and can influence people into making irrational choices. Most of the time, pressure of getting everything done and doing it rightly can be overwhelming. And, if left unchecked, that stress can lead to other issues, including high blood pressure and depression.
Furthermore, stress increases the level of the hormone cortisol in our bodies, which in turn makes our bodies crave carbohydrates and store fat around the midsection.
Stress hormones affect your respiratory and cardiovascular systems. During the stress response, you breathe faster in an effort to quickly distribute oxygen-rich blood to your body. If you already have a breathing problem like asthma or emphysema, stress can make it even harder to breathe.
Under stress, your heart also pumps faster. Stress hormones cause your blood vessels to constrict and divert more oxygen to your muscles so you’ll have more strength to take action. But this also raises your blood pressure.
So, the best plan is to prevent stress, by practicing meditation, getting enough sleep, exercising, and, yes, above all eating healthy foods that are linked to mood-boosting with calming benefits.
Eat These Healthy Foods For Stress Fast Relief.
Here are the list of the healthy foods for fast stress relief:
Nuts are great stress relievers. They are a rich source of the serotonin-booster tryptophan and packed with B vitamins, vitamin E, magnesium and zinc. The B-vitamins and magnesium regulate mood and relieve stress by boosting serotonin, whereas zinc has been shown to fight some of the negative effects of stress. Vitamin E is an important antioxidant that destroys the free radicals related to stress and heart disease.
Blueberries have some of the highest levels of an antioxidant known as anthocyanin, and they’ve been linked to all kinds of positive health outcomes, including sharper cognition. But all berries, including strawberries, raspberries, and blackberries, are rich in vitamin C, which has been shown to be helpful in combating stress. Note: German researchers tested this by asking 120 people to give a speech, then do hard math problems. Those who had been given vitamin C had lower blood pressure and lower levels of cortisol after the stress-test.
The omega-3 fatty acids in salmon have anti-inflammatory properties that may help counteract the negative effects of stress hormones. One 3-ounce serving of cooked wild salmon can have more than 2,000 milligrams of omega-3s, double the daily intake recommended by the American Heart Association for people with heart disease.
Cashews are an especially good source of zinc—a 1-ounce serving has 11 percent of your RDA. Low levels of zinc have been linked to both anxiety and depression. Since our bodies have no way of storing zinc, it’s important to get some every day and cashews has it in plenty.
Furthermore, Research shows that eating more nuts, such as cashews, can lower your risk for cardiovascular disease. This may occur by reducing blood pressure and “bad” cholesterol levels. Nuts are naturally cholesterol-free and contain good amounts of heart-healthy fats, fiber, and protein. They also contain arginine, which protects the inner lining of artery walls. Other vitamins and minerals in nuts, like potassium, vitamins E and B6, and folic acid, also help to fight heart disease.
#5. Celery Calms The Nerves:
Its leaves and seeds contain many essential volatile oils that include terpenes, mostly limonene (75 to 80%), and the sesquiterpenes like ß-selinene (10%) and humulene; however, its unique fragrance is due to chemical compounds known as phthalides (butylphthalide and its dihydro derivate sedanenolide) in them.
The essential oil obtained from extraction of celery plant has been employed as a soothing remedy for nervousness, osteoarthritis, and gouty arthritis conditions. Besides, its seeds and root have diuretic (removes excess water from the body through urine), galactagogue (help breast milk secretion), stimulant, and tonic properties.
#6. Citrus fruit:
Oranges, grapefruit, and other citrus fruits are a great way to get your vitamin C, which studies show reduces stress levels. Plus, vitamin C is a powerful antioxidant that boosts your immune system. Have an orange in the afternoon for a calming and soothing feel.
#7. Turkey and chicken:
Turkey and chicken are great sources of the amino acid tryptophan which helps to calm and improve your mind and explains why people feel so relaxed, and even sleepy, after a chicken or turkey meal.
Turkey is also an excellent source of protein, which helps to promote stable blood sugar levels and subsequently reduce stress.
The complex carbohydrates in oatmeal help to boost serotonin production. Plus, oats have a lot of calming magnesium as well as potassium, which has been shown to help lower blood pressure. Have a bowl for breakfast with some walnuts and cashews, as well as some cinnamon to help stabilize your blood sugar, and you will be on your way to a more tranquil day.
Flaxseed, pumpkin seeds, and sunflower seeds are all great sources of magnesium, Loading up on this mineral will help regulate emotions. “Magnesium has been shown to help alleviate depression, fatigue, and irritability.
#10. Potatoes And Carrots:
Root vegetables are a good source of fiber and carbohydrates, which can help to boost serotonin production. Plus, because they are subtly sweet, they can offset cravings for sugar. Sweet potatoes and carrots are also a great source of vitamins and minerals that are good for your blood pressure and your heart.