HEALTH COACH - Stressed? These 14 foods can help.

HEALTH COACH -

 Stressed? These 14 foods can help.  




 



 Feeling stressed? Welcome to the club. 
 Everyone is affected by stress, even if research shows that too much stress can cause more than your health and happiness - this can affect the ability of your brain to block toxins. Chronic stress can weaken your immune system and even damage your arterial walls. 
 While regular exercise and breathing techniques can help, another good option is to rearrange your diet - not to eat less, but to add these anti stress foods. Adding only two or three to your daily food intake can really make a difference. 

 


 Vegetables such as spinach and cabbage are rich in folate, which makes it a fantastic stress! Folate produces dopamine (the chemical of brain pleasure) and this is a GREAT thing. There is a correlation between folate and lower levels of depression. 
 Best of all, consuming dark leafy greens will help diminish your cognitive decline as you get older. According to a research study conducted in 2015 by the Federation of American Societies for Experimental Biology (FASEB), adding spinach, kale and vegetables to your daily diet will increase your intake of vitamin K, Which can help preserve your memory and your ability to think. So, next time you have a salad, make it spinach salad. With oily paste and bacon on the side (or not at all!) Of course. 

 


 These small gems are not only rich in folate like leafy greens, they are also packed with nearly 20 vitamins and minerals, including vitamin E, vitamin K, vitamin B and potassium. Folate helps prevent the accumulation of homocysteine, a substance that can impair circulation and nutrient administration to the brain. Excess homocysteine ​​can also interfere with the production of seratonin, dopamine and norepinephrine, which regulate mood, sleep and appetite. . . All things VERY important when you try to reduce your stress levels. 
 They also have zero and zero sodium cholesterol, but they contain saturated fats, which some studies have linked to higher risks of cardiovascular disease, in order to avoid doing so. Avocado your main course. 

 


Blueberries are packed with antioxidants, that is why they are often referred to as one of the healthiest foods in the world. They are low in calories and have very high levels of nutrients like vitamin C, vitamin K and manganese. Manganese can help with bone structure and bone metabolism, and vitamin C helps maintain cellular health, which our body needs to fight stress. You can either add some berries to yogurt, oatmeal, salad, or just grab a handful of snacks out of the door. Berries can be one of the easiest foods to incorporate into your daily diet.

 


 When you are stressed out, you might be inclined to dig chocolate. When this happens, make sure you reach the dark instead of the milk - this way you can actually do you good. A 2011 Chemistry Journal of Chemistry study showed that dark chocolate contained more antioxidant activity, polyphenols and flavanols than other fruits they tested, including blueberries and berries, Acai. Dark chocolate can also help lower blood pressure, which is excellent because lower blood pressure decreases feelings of stress. 
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 Oatmeal is a non-wheat grain, rich in antioxidants and beneficial plant compounds called polyphenols. The most notable is a unique group of antioxidants called avenanthramides, which are found almost exclusively in oats and are natural anti-inflammatory qualities. 
 Avenanthramides helps to reduce blood pressure levels by increasing the production of nitric oxide, a molecule of gas that helps to dilate blood vessels and leads to better blood circulation, which reduces stress. 
 As a bonus, oatmeal helps reduce LDL (bad) cholesterol. If you think oatmeal is boring, think outside the box. Go ahead and add fresh berries (that is, two super foods together!) And grilled nuts at the top of your bowl. 

 


Research studies have shown that garlic supplementation has had a significant impact on reducing blood pressure and stress levels. It is also loaded with antioxidants and makes the taste better. In addition to reducing blood pressure, it has been shown that garlic reduces the number and duration of flus and colds that people contracted throughout the year. So, because stress weakens your immune system, you will definitely benefit from working out garlic in your daily diet.

 


The oysters are incredibly high in zinc. This essential element is not necessary in small quantities, but it is important for the system. The main function of zinc is to stimulate the immune system of the body, which is advantageous for the prevention of cold. Zinc deficiency is associated with anxiety, and each oyster contains about eight to nine milligrams of zinc. Since the recommended daily value for zinc is only 15 milligrams, even adding an oyster to a meal will give you the boost you need.

 


 Tryptophan in Turkey is responsible for all your family falling asleep after Thanksgiving dinner, but its soothing effect is real. In a study published in  Journal of Psychiatry & Neuroscience  researchers found that people who took tryptophan supplements for 15 days reported higher levels of amenability than participants who took Placebos. Tryptophan increases serotonin, so take a turkey sandwich (preferably on whole grain) once a week. Better yet, add avocado to this meal and you have two super-stressed foods mixed together ... 
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 Many researchers believe that DHA is the most important fat found in the human brain and the unusual concentration of this omega-3 fatty acid in salmon helps explain the benefits documented by the search for salmon fatty acids and Omega-3. 
 Omega-3 fatty acids can help combat anxiety and decrease the risk of depression because they help control the inflammation of the brain. In addition, these omega-3 fatty acids also help to improve heart health. Most fish, especially salmon, are incredibly rich in omega-3, in order to find a way to infuse (wild, if possible) salmon into your week and your heart will thank you. 

 


A 2009 study by the University of Pennsylvania showed that participants who took chamomile capsules reported significantly lower levels of anxiety. The dynamic compound in the chamomile key oil is known as bisabolol, which has a number of anti-irritant, anti-inflammatory and antimicrobial properties. You can get the same results of chamomile in its tea form, so, at the end of the day, kicks and enjoy a cup of chamomile tea. . . Maybe even with a square of dark chocolate.

 


Beneficial bacteria (the right things) have a direct effect on your brain chemistry. They assist your digestive process and support your immune system. By eating fermented foods, you can help to balance the flora in your gut and help to ward off things like anxiety and depression. Some excellent fermented foods to add in your diet are yogurt, wine, pickles and cheese.

 


 Yes, I know the sun is not actually food, but taking a daily dose of sunshine could help stabilize your mood. 
 Serotonin, the cerebral hormone associated with mood elevation, increases with exposure to bright light and decreases with less exposure to the sun . People with low vitamin D levels are 11 times more likely to be depressed than those who receive healthy doses of the large yellow star. 
 Low levels of vitamin D are also associated with an increased risk of panic disorders. While you can get vitamin D in foods like salmon, egg yolks and mushrooms, your best bet to optimize your vitamin D levels is to have regular exposure to the sun. 
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 Magnesium, which acts as a precursor for neurotransmitters like serotonin, is well known for its role in helping to regulate your emotions and improve well-being. Sunflower seeds, pumpkin seeds and sesame seeds are excellent sources of magnesium, and are easily added to salads, oats or even for consumption. Increasing your magnesium levels will help you feel less anxiety, be less prone to panic attacks and reduce the risk of depression. 

 


 Another good source of magnesium, cashews are also free of cholesterol and loaded with antioxidants that keep you away from heart disease. With so much magnesium and antioxidants, cashews help reduce blood pressure. This, in turn, reduces your risk of heart disease and is a safe way to reduce your stress levels in the long run. 
 The introduction of these super foods in your weekly intake will help reduce your stress levels, will make you feel more productive and will keep your anxiety at arm's length. 
 If you can not consider all these elements in your program (or just do not like some of them), do not worry: even one or two of these days can make a difference. Enjoy!