Are you one of those people who resort to pills in order to reduce stress? What would you say if I told you that you can actually reduce your stress levels by making small changes in your diet? Nutrition is a very gentle and natural way to manage stress.
So, without further delay, here is the diet that can help you manage stress:
It’s very important to eat 2 servings of dairy products every day. The calcium and magnesium contained in milk can help your muscles relax. At each meal, you should also add 1 salad with a variety of seasonal vegetables. Green leafy vegetables are excellent sources of folic acid, which affects the function of the nervous system. What is more, you need to include some fruit in your diet. Citrus fruits like kiwi can be very helpful in order to replenish your vitamin C levels, which helps in the synthesis of neurotransmitters. Whole grain bread is also an excellent food for fighting stress, because it is rich in thiamine and pyridoxine. Additionally, fatty fish like salmon can help balance the nervous system.
More specifically, here are the vitamins and minerals that can regulate the function of your nervous system: Vitamin E, Thiamine (B1), Pyridoxine (B6), Folic Acid, Vitamin C, Chromium, Copper, Iodine and Iron .
Vitamin E (a deficiency of this vitamin leads to neuropathies) sources: oil, nuts, olives, seafood and avocado.
Thiamine (B1) (its lack leads to mental and functional disorders of the peripheral nerves) sources: whole grains, legumes, nuts.
Pyridoxine (B6) (it is essential for the proper functioning of neurons) sources: animal foods, legumes, cereals, potatoes, green leafy vegetables
Folic Acid (it affects the function of the nervous system) sources: Green leafy vegetables, citrus fruits, legumes, whole grains
Vitamin C (it participates in the synthesis of neurotransmitters) sources- Citrus fruits kiwi fruit, vegetables
Iron - Sources: Meat, eggs, offal, seafood Action: It useful in oxygenating the brain and in the synthesis of neurotransmitters.
Copper - Sources: Meat, whole grains, legumes, cocoa -Collaborates with iron to oxygenate the brain.
Iodine – Salt, fish, seafood, vegetables - Affects the functioning of the nervous system, it is responsible for the wellbeing of the thyroid.
Chromium – egg yolk, meat, whole grains- Participates in the metabolism of carbohydrates that feed the brain.
What to avoid:
Coffee, tea, cocoa and various cola drinks. These beverages contain a lot of caffeine. A high caffeine intake raises the level of adrenaline and blood sugar, thereby reducing fatigue and increasing energy and the ability to concentrate. However, if you are currently under stress, then it would be a good idea to avoid caffeine.
Alcohol: You may think that alcohol helps you relax, but this is not always the case. It seems that in some people alcohol may induce rather than reduce your stress levels, because it stimulates the hormonal stress response and leads to an increase in adrenaline.