“Crunch” stress: foods that you can and should eat during moping

Is your day not what it usually is? Perhaps you overslept, got stuck in traffic or were late for work? You are not alone – everyone has experienced some form of stress at least once. How can you help your body feel better and what foods will help you properly “eat” nervousness? Elena Eisenberg, certified health coach, nutritionist and speaker of the International Festival of Sport and Healthy Lifestyle SN PRO EXPO FORUM, tells us.

Why do we “eat” stress?

Stress affects everyone differently and can provoke overeating in some people, especially with sweets, when the body requires a quick “refueling”. Sugar consumption stimulates certain areas of the brain associated with addiction. The short-term reward circuitry that increases dopamine synthesis is directly linked to sugar consumption.The more you eat, the more you crave.

As a result, the brain forms a behavioral pattern: eat this and you’ll feel better. This can lead to a sweet addiction, where your body will literally demand something sugary when you’re upset. And it will be almost impossible to give up your favorite dessert, especially after a hard day. Constantly gorging on stress with candy will only exacerbate anxious feelings.

Everyone faces stress. But the way we deal with it can be a powerful tool for improving well-being. There are various practices to reduce stress: meditation, breathing exercises, yoga or qigong exercises. But did you know that nutrition can also play a role in daily stress management?

What is the least harmful way to “snack” on stress?

These foods increase your stress tolerance and will help you not to snap at unhealthy foods.

Complex carbohydrates

All carbohydrates encourage the brain to produce more serotonin, the “happy hormone.” For a steady supply of this substance, it’s best to eat complex carbohydrates, which contain vitamins and minerals as well as fiber. They take longer to digest and have less impact on blood sugar levels.

Refrain from simple carbohydrates and sugary carbonated drinks. If you find it difficult to go without sweets altogether, try oatmeal with nuts, seeds and coconut oil. You can also add dried fruit, which I would recommend soaking overnight.

Oranges, grapefruit and strawberries

All of these fruits are rich in vitamin C. It can lower stress hormone levels while strengthening the immune system. In one study, people with high blood pressure and elevated cortisol (stress hormone) levels returned to normal faster if they took vitamin C before a stressful task. So don’t forget an orange before an exam or important meeting.

Spinach

Magnesium deficiency can cause headaches and fatigue, exacerbating the effects of stress. One cup of spinach can help replenish magnesium stores. Don’t like spinach? Other green leafy vegetables are also good sources of magnesium.

Fatty fish

To keep stress under control, include oily fish in your diet. The high amounts of Omega-3 in salmon, tuna and sardines can prevent cortisol spikes and reduce the risk of heart disease, depression and premenstrual syndrome (PMS).

To get a healthy supply of omega-3, try to eat fatty fish at least twice a week.

Nuts

Nuts and seeds are good sources of healthy fats and zinc. Eating a handful of pistachios, walnuts or almonds daily can help counteract stress.

For example, almonds are full of beneficial vitamins: vitamin E strengthens the immune system, B vitamins will make you more resistant to bouts of stress or depression. But don’t overdo it, nuts are caloric!

Avocado

This is not only an ingredient for delicious guacamole, but also a source of omega-3 fatty acids and B vitamins. These substances are known to reduce stress and anxiety, increase concentration and improve mood. This fruit will be a great substitute for mayonnaise in sandwiches.

Raw vegetables

Crunchy raw vegetables help relieve stress in a mechanical way. Chewing on celery or carrots will help relax clenched jaws and relieve tension.