Reduce Stress Naturally: Nutrition Tips and Foods to Combat Stress – Galileo

2024-03-27 12:05:15

Whether it’s an exam, work, a busy schedule or an argument with friends or family – these moments trigger stress in us. You quickly reach for something sweet to calm your nerves. But the effect of fast food and sugar is only short-lived.

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The most important thing: reducing stress with food

• When we are stressed, our body mobilizes it energy reservesto be ready for use at any time. Through the distribution of the Hormons Cortison But our feeling of hunger also increases.

• Especially in those The situation we tend to go for readily available and unhealthy foods Snacks to grab. A study shows that our brains when stressed by twelve percent requires more energy.

• Since the body gets energy most quickly from carbohydrates, in stressful times we often have the desire to fatty and carbohydrate-rich ones to eat snacks.

• Foods rich in are particularly good for reducing stress Omega-3 fatty acids and B vitamins are, These include, for example Almonds, sunflower seeds or linseed.

Stress: what happens in the body?

When stressed, the body becomes… Alert offset. It will Stress-Hormonereleased like adrenaline or cortisone certain reactions trigger in the body. Basically, the body mobilizes its energy reservesin order to be able to react quickly. For this reason, stress can lead to an increased feeling of hunger.

Other symptoms that can manifest themselves in the body include, for example Increase in heart rate, high blood pressure and blood sugar levels.

Nutrition for the nerves: nutrition for stress

When we’re stressed, many of us tend to turn to fast food and sugary snacks. These are namely directly available and do not need to be prepared. In stressful times we like to reward ourselves with these so-called Comfort Foods. Under acute stress, the brain also needs additional energy – around twelve percent more than in stress-free times.

Around the performance To maintain this, the body needs quickly available energy in the form of carbohydrates. That’s why we often crave sweets in stressful times. Sugary desserts and fatty snacks may make you feel good in the short term, but in the long term they lead to low energy levels and mood swings.

Nutrition plan from the Galileo broadcast

Sabrina from the show follows this nutrition plan to reduce her stress.© Galileo

These foods are on Sabrina’s shopping list from the TV report

Sabrina’s shopping list from the show includes peppers, avocado and oatmeal. © Galileo

In the video: Gadgets against stress – do they really help?

The right nutrients and vitamins to combat stress

• B-Vitamine such as B1, B6 and B12 play a crucial role in regulating our nervous system. You can find them in whole grain products, legumes and green leafy vegetables.
• Vitamin C is a powerful antioxidant and can help reduce the negative effects of stress on our bodies. Citrus fruits, berries and peppers are good sources of vitamin C.
• Vitamin E is another antioxidant that can reduce stress. It protects our cells from damage and supports our immune system. Nuts, seeds and vegetable oils are rich in vitamin E.
• In addition to vitamin C, you can also Antioxidants such as beta-carotene, lycopene and lutein help reduce oxidative stress caused by free radicals and fight inflammation in the body. Fruits and vegetables with bright colors like carrots, tomatoes and spinach are good sources of antioxidants.
• Magnesium is a mineral that has a relaxing effect and can reduce stress. It helps regulate the nervous system and promotes relaxation of muscles and nerves. Foods rich in magnesium include: green leafy vegetables, nuts, seeds and whole grains.
• Calcium is not only important for strong bones, but can also help reduce stress. Dairy products, green leafy vegetables and tofu are good sources of calcium.
• Potassium supports the regulation of blood pressure and can contribute to relaxation. Bananas, avocados and legumes contain a lot of potassium.
• Zinc and copper are minerals that are important for the production of neurotransmitters and for Stabilizing our mood can contribute. Meat, seafood, nuts and seeds are good sources of zinc and copper.

With these foods you reduce stress in your body

???? Almonds, walnuts, sunflower seeds and flax seeds: These are rich in Omega-3 fatty acids. They are important for the brain and increase the ability to concentrate. It’s not for nothing that “trail mix” is made of nuts. This is also particularly noteworthy Paranus, as it contains a high amount of selenium, which has a calming effect on us Nervous system hat.

???? Green vegetables: Spinach, broccoli and kale contain many vitamins and minerals, such as B vitamins, calcium, potassium, vitamin C and iron, which help manage stress. Eat them regularly as a side dish to your meals or in salads.

???? Cocoa: Cocoa can stimulate the production of endorphins (happiness hormones), thereby improving mood. Next time you crave a chocolate bar, try dark chocolate with a high cocoa content instead.

???? Oatmeal: They are rich in vitamins B1which is often called due to its positive effects on the nervous system “Nerve Vitamin” referred to as. It plays a crucial role in the normal function, regeneration and growth of nerves. In addition, the complex carbohydrates in oatmeal ensure that we feel full for a long time.

???? Bananas: The fruit contains tryptophan, an amino acid that promotes the production of serotonin in the brain. Tryptophan also helps with restful sleep, which is often neglected when stressed. Bananas are therefore one of the sleep-promoting foods.

???? Fatty fish species: Salmon, mackerel, herring and tuna provide you with nutrients, as do nuts Omega-3 fatty acids, which have an anti-inflammatory effect. They ensure that the hormone adrenaline, which is released during stress, is broken down.

???? Legumes: Beans, lentils and chickpeas are rich in fiber and protein long-lasting energy deliver and keep blood sugar levels stable. They are also good sources of magnesium. On the one hand, this mineral is involved in the regulation of stress hormones and on the other hand, it reduces the excitability of nerve cells.

???? Dark, lean meat: In addition to valuable animal protein, it has a comparatively high iron content. It also contains magnesium and numerous B vitamins, which are important for supporting the nervous system.

???? Paprika: The vegetable contains vitamin C as well as other antioxidants and nutrients such as magnesium, potassium and iron, which help reduce stress and support the immune system.

???? Avocado: The superfood consists of healthy fats that support the brain and can contribute to relaxation. They also provide you with vitamin B1, magnesium and potassium.

???? Owner: They are rich in protein and contain lots important nutrients such as B vitamins, omega-3 fatty acids and vitamin D.

???? Yogurt: It contains probiotic bacteriawhich can promote gut health and contribute to a better mood.

What else helps with stress?

???? Meditation and breathing exercises help with that to calm nerves as well as reduce stress and ensure peace of mind. They promote relaxation and mindfulness.

???? A hot bath or a refreshing shower relaxes your body and relieves stress. Add essential oils like lavender or chamomile to your bath water to enhance its calming effects.

???? Yin Yoga and Kundalini Yoga are special forms of yoga aimed at relaxation and stress reduction. They include slow movements, stretches and breathing techniques to body and soul to calm down.

???? Adequate sleep is crucial for stress management. Try a regular one bedtime and make sure to avoid electronic devices before bed.

In addition to proper nutrition, breathing is also important: a regular yoga practice can help reduce stress. © Imago Images / TongRo Images

The most frequently asked questions about reducing stress with food

Which food helps against stress?

Nuts and seeds are rich in calming selenium and stress-reducing omega-3 fatty acids. Spinach and broccoli contain many nutrients that support the nervous system and can reduce stress. Foods high in vitamins such as yogurt and oatmeal also help.

Which vitamins are missing when stressed?

B vitamins, vitamin C, zinc and selenium can be very helpful in reducing stress. These vitamins are found primarily in nuts, green vegetables and oatmeal.

What helps most against stress?

Regular relaxation exercises, such as meditation and breathing techniques, have been proven to have a calming effect on the nervous system and help reduce stress. In addition, a balanced diet with anti-stress foods such as bananas, eggs and legumes as well as sufficient exercise and sleep can help to manage stress effectively.