What should eat and avoid in stress

Sweet potatoes are an excellent source of wholesome and nutrient-rich carbohydrates that help reduce the levels of the stress hormone cortisol in the body. A previous 8-week study in overweight or obese women found that those who consumed a diet high in whole and nutritious carbohydrates had significantly lower levels of salivary cortisol than those who consumed refined carbohydrates. Consume a diet rich in carbs. Sweet potatoes are a whole food that is rich in vitamin C and potassium which help to respond to stress.

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Citrus fruits, especially oranges, are considered very important in the list of stress-relieving foods because they are rich in vitamin C. Studies show that vitamin C suppresses the level of stress hormones along with strengthening the immune system. A study of people with high blood pressure, and cortisol (the stress hormone) levels found that those who took vitamin C before a stressful task returned to normal more quickly than those who did not.

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Kimchi is a fermented salad dish usually made with cabbage and daikon, a type of radish. Kimchi, a fermented food, is rich in beneficial bacteria known as probiotics, as well as being high in vitamins, minerals, and antioxidants. Research shows that fermented foods may help reduce stress and anxiety. Many other studies show that probiotic-rich foods such as kimchi have beneficial effects on mental health, even affecting your mood.

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Dark chocolate can help reduce stress in 2 ways - first through a chemical effect and second through an emotional effect. Most people like to eat chocolate anyway and eating even just a piece of it, it feels as if it is helping to reduce stress. Dark chocolate rich in antioxidants also helps in reducing stress as antioxidants reduce the level of stress hormones in the body but consume dark chocolate in limited quantities and of good quality.

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Eggs contain vitamins, minerals, amino acids, and antioxidants that help in a healthy stress response. Choline is especially found in eggs. Choline is a nutrient that is found in only a few foods. Choline is known to play an important role in brain health and protects the body from stress. In animal studies, it was found that taking choline supplements may help with the stress response and boost mood.

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If magnesium is deficient in the body, then the problem of headache and fatigue can be triggered, which can further increase the effect of stress. Therefore, when feeling stressed, eat spinach which is high in magnesium. If you want, you can eat many other green vegetables instead of spinach. Apart from this, broccoli is also rich in magnesium, vitamin C, and folate which help in reducing the symptoms of stress and depression.

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Drinking black tea milk can also help you recover faster from stressful events. One study compared people who drank 4 cups of black tea a day for 6 weeks to people who drank another beverage. Study results showed that black tea drinkers felt calmer than before and also had lower levels of the stress hormone cortisol after stressful situations.

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Avocados, which are rich in omega-3 fatty acids, can also help relieve stress, anxiety, and nervousness, and improve mood, enhance focus, and attention. Apart from omega-3 fatty acids, avocados also contain phytochemicals, fiber, and many other essential nutrients. A survey published in Nutritional Journal in January 2013 suggested that avocados have been linked to improved diet quality and nutrient intake, as well as a lower risk of metabolic syndrome, a group of conditions that includes high blood pressure and obesity.

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Almond is rich in Vitamin E. Vitamin E is known to enhance the immune system and B vitamins make you stronger and more resilient to combat stress or depression. If you want, you can consume almonds during small hunger pangs in between 2 meals. Apart from almonds, pistachios are also a source of healthy fats that can help reduce the effects of stress. But consume pistachios only in limited quantities.

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Certain foods such as oats or dalia can lower levels of the stress hormone cortisol and consequently boost serotonin, which stimulates a feeling of calmness in your body.

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