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When you are stressed you tend to eat uncontrollably – most preferrable sweets? It is time to find out what to eat and what not when you have stress. This article will present 5 sedative foods that beat stress and what to NOT eat if you want to relieve your self from it.
Foods that Enhance Stress
If you feel stressed and under pressure, you need to mitigate the consumption of sugary and processed foods, alcohol, and caffeine.
Experts explain that the brain’s reward system is “directly satisfied” by eating foods with a sweet taste (sweets, white bread, pastries, etc.). In addition, sugary foods are the preeminent “fuel” of the brain and feed it directly with energy.
However, sweets create steep fluctuations in blood sugar levels: they cause their direct rise, but also their equally rapid descent, which means that the feeling of stimulation they provide is transient and quickly followed by a sense of fatigue. The result is the re-consumption of sweets. Thus, a vicious cycle is established that eventually exhausts the body and thickens.
As far as alcohol is concerned, it initially causes relaxation due to the suppression of the central nervous system, but then it causes stimulation. There’s no doubt a glass of wine or whiskey at the end of a hard-pressed day is not a problem. But avoid the trap of systematic alcohol consumption as a way of managing stress because it doesn’t really help you. In addition, you may fall into the trap of dependency.
As for increased caffeine consumption in times of stress, it exacerbates the already tense condition in which the body is located since caffeine has a stimulant effect. For this reason, it is recommended that coffee consumption does not exceed 2-3 cups per day.
Foods That Beat Stress
In times of stress, it is necessary to feed your body with the substances it needs to cope effectively with the tension it is under. These substances belong to five categories and are:
- B vitamins: Stress “empties” the body from the stocks of B vitamins. Eating foods high in B Vitamins or supplementing with a B Vitamin Complex can help you lose the heat. We also discussed in a past article how some studies have shown that panic attacks and anxiety are linked to low vitamin B6 and iron.
- Omega 3 fatty acids: According to experts, omega-3 fatty acids in addition to their anti-inflammatory action have been shown to protect the heart from the harmful effects of stress. Sources of omega-3 fatty acids are oily fish (mackerel, sardines, salmon), flaxseed, green leafy vegetables, and walnuts.
- Tryptophan: Tryptophan is an amino acid that increases the levels of serotonin, the brain’s “natural sedative.” Foods rich in tryptophan are lean meat, poultry, and fish.
- Magnesium: Magnesium plays an important role in the proper functioning of both the muscular and nervous systems. Foods rich in magnesium are bananas, green leafy vegetables, and nuts. In a previous article, we talked about how magnesium can help relieve some health conditions, so you might want to check that out as well.
- Antioxidants: Chronic stress increases the production of free radicals that “disable” the body’s natural antioxidants. This means that the immune system’s defenses are weakened, which is why the likelihood of getting sick is increased when you are going into a particularly stressful period. To strengthen your body’s defense by initiating antioxidants, you need to start consuming more vitamin C, vitamin E, selenium, and various phytochemicals such as carotenoids and flavonoids.
- Sources of vitamin C: tomatoes, peppers, kiwis, citrus, and strawberries.
- Sources of vitamin E: virgin olive oil, avocado, nuts, and green leafy vegetables.
- Sources of Selenium: seafood, nuts, and cereals.
- Sources of phytochemicals: carrots, grapes, mango, oranges, lemons, grapefruit, berries.
We hope you enjoyed our list of what to eat and what not to eat when you feel stressed. It could be really helpful if you shared with your friends and family our 5 recommended Foods That Beat Stress. We’re sure they’ll hit that like button for ya.
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