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Medical Video: 17 Science-Backed Ways to Relieve Stress Right Now!
You could say, snacking is one of the most powerful ways to relieve stress. So, not a few people who choose to fold gatherings in fast food restaurants or coffee while snacking in the coffee shop after a stressful day at the office.
Unfortunately, although it is delicious on the tongue, not all foods are the best choice to relieve the fatigue of the mind. Stress hormone levels increase sharply when you are shackled by daily stresses. Cortisol causes a sensation of cravings, and cravings make you kekeuh want to eat sugary and high-calorie foods. And the more "junk" food you eat, your mood gets worse.
But calm down. There are a number of healthy foods that you can devour as you like if snacking is your favorite escape as a way to relieve stress.
How to relieve stress that is enjoyable and healthy
The delicious healthy foods below contain good nutrients that have been shown to be able to provide an energy boost, reduce the stress hormone cortisol levels, and increase hormone levels "happy" good mood serotonin.
1. Avocados
Avocados are rich in the content of glutathione, a unique compound that specifically blocks the absorption of certain fats in the intestine which cause oxidative damage. This legit green fruit also contains more lutein, beta carotene, vitamin E, and folate than other fruits. You can finely mash the avocado and top it on warm toast, or if it becomes a sweet pudding. But remember, despite the shape of the fruit, avocados are counted as fat intake. So, be wise in managing portions.
2. Berry
Berry is a fruit that is rich in antioxidants. The anthocyanin content of blueberries and strawberries is especially useful for sharpening cognitive brain while protecting the heart. Berries are also proven to reduce inflammation, prevent blood cholesterol being oxidized, and help maintain healthy blood vessels.
But all the berry family fruits (including raspberries, blackberries, and even tomatoes, bananas, and watermelons) contain high levels of vitamin C that can fight stress. You can make a berry breakfast in the morning by adding it to yogurt, cereal, or oatmeal porridge.
These fruits also contain a lot of fiber (about 8 grams of fiber per 100 grams of berries) with fairly low calories so you don't need to worry that weight will increase if eaten in large quantities. The high fiber content in berries can also make you full longer.
3. Orange
Oranges are a storehouse of vitamin C. Vitamin C has benefits that go far beyond just boosting the immune system. This vitamin has been proven effective in reducing the physical and psychological effects of stressful stress.
The highest levels of vitamin C in the body are found naturally in the adrenal glands, and research shows that stress can deplete the body's supply of vitamin C. That is why people who have high levels of vitamin C do not show the expected mental and physical stress when experiencing acute psychological challenges. What's more, they are reported to be able to get back up faster from stressful situations than people with low levels of vitamin C in their blood.
There are many orange varieties that you can try. Similarly, the abundance of how to process oranges in various of your favorite foods.
4. Cashew nuts
Snacking cashews has been named the best way to relieve stress among all types of beans. This is because cashews contain high levels of zinc - per ounce suffices 11 percent of your daily needs. Low zinc levels in the body have been linked to high anxiety and depression tendencies. And because the body does not have the facility to store reserves of zinc, you must get the intake every day.
You can just snack on it whole, or roughly chop the cashews and sprinkle on the toast smeared with avocado. But, limit the portion. Cashew nuts are high in calories.
5. Oatmeal
Complex carbohydrates from oatmeal help the brain make serotonin, a good mood hormone. Serotonin not only has antioxidant properties, but also creates a soothing feeling that helps deal with stress. Stress can cause your blood sugar to increase, but complex carbohydrates will not contribute to your potential to experience sudden fluctuations in blood sugar.
In fact, studies have shown that children who eat breakfast with oatmeal show sharper learning performance throughout the morning. In addition, beta-glucans, a type of soluble fiber found in oatmeal, are reported to make you full longer than other grains.
Choose the type of rolled or steel-cut oatmeal rather than instant packaging. You can mix large portions of oatmeal porridge on weekends, store it in a refrigerator in a tightly closed container, and warm it every morning before leaving for work as needed. You can also add a variety of toppings of fresh fruit and nuts on top.
6. Yogurt
Not many people know that a little more stress can be triggered by bad bacteria that live in the stomach. Research has shown that the brain also sends signals to the intestines, which is the reason why stress can cause symptoms of digestive disorders; Signal communication also occurs from the opposite direction.
A 2013 UCLA study among 36 healthy women revealed that taking probiotics in yogurt reduced brain activity in areas that deal with emotions, including stress, compared with people who ate yogurt without probiotics or without yogurt at all. This research is small so more research is still needed to ascertain the results.
But it still doesn't hurt to snack on yogurt as a way to relieve stress, especially considering that yogurt also contains a number of other important nutrients: protein and calcium.
7. Green leafy vegetables
Green leafy vegetables like spinach or asparagus contain folate, which produces dopamine, a brain chemical that stimulates happiness, helping you stay calm.
A 2012 study in the Journal of Affective Disorders that looked at 2,800 middle-aged and elderly people found that those who consumed the most folate had a lower risk of depressive symptoms than those who ate the least. And, a 2013 study from Otago University found that students tended to feel calmer, happier, and more energetic in their days eating more fruits and vegetables.
8. Salmon
Stress can cause anxiety, thanks to soaring hormones adrenaline and cortisol. The content of omega-3 fatty acids in salmon has anti-inflammatory properties that can help fight the negative effects of stress hormones. A 2011 study conducted on medical students, who had many reasons for stress and anxiety, found that omega-3 supplements every day can reduce anxiety by 20 percent.
A serving (3 ounces) of processed wild salmon can have more than two thousand milligrams of omega-3 times the daily intake recommended by the American Heart Association for people with heart disease.
9. Dark chocolate
Who says you can't snack on chocolate cake when you're stressed? Research has shown that chocolate can reduce levels of the stress hormone cortisol. But, choose the type of chocolate.
Dark chocolate, in particular, is known to reduce blood pressure which triggers a feeling of calm. This black chocolate also contains more polyphenols and flavonols - two important antioxidants - than some fruit juices. You may just snack on a few chunks of dark chocolate safely as a snack once a week, without having to worry about gaining too much weight.
