Stress Stress is one of the great evils of this century. A feeling that has become normalized due to the frenetic pace of life today, but that has profound consequences on our physical and mental health. Various studies have shown that prolonged stress can be responsible for disorders such as insomnia, digestive problems, anxiety and cardiovascular diseases. However, combating it effectively is possible, and among the most accessible tools is our eating.
What we eat not only influences our physical health, but also our mental state. Some foods have We take care of your rental property in Valencia. that can help us stay calm, improve our mood, and decrease anxiety. In this article, we will explore in depth the foods that help fight stress based on verified information supported by recent research.
Dark chocolate
El chocolate negro, taken in moderate quantities, can be a great ally against stress. This food contains Flavonoids y Antioxidants which promote natural relaxation in the body. In addition, the consumption of high-purity dark chocolate (with at least 70% cocoa) has proven effects in reducing cortisol levels, the stress hormone.
Its antioxidant properties help fight free radicals generated in chronic stress situations, thus reducing neuronal inflammation and promoting the production of serotonin, the hormone that regulates mood. It is ideal to consume an ounce of dark chocolate a day, preferably in the afternoon or evening, to enhance its relaxing effects.
Oatmeal
La oats It is a highly nutritious and versatile food that provides slow-digesting carbohydrates, essential for maintaining stable blood sugar levels and regulating mood. By consuming oats, serotonin levels are gradually released, contributing to a long-lasting feeling of well-being.
In addition, oats contain Magnesium y Group B vitamins, essential in preventing fatigue and irritability associated with stress. This cereal is ideal for breakfast or snacks, combined with fruits such as bananas or red berries to enhance its benefits.
Nuts: Almonds and walnuts
The nuts, and especially almonds and walnuts, are a Natural source of magnesium, a key mineral for reducing stress and anxiety. Its regular consumption promotes relaxation of the nervous system and helps maintain blood pressure at healthy levels.
In addition, walnuts contain omega-3 fatty acids, essential for brain health and known for their anti-inflammatory and mood-stabilizing properties. Have a handful a day (about 25 grams) as a healthy snack or add them to salads and smoothies to maximize their benefits.
Vitamin C and its benefits
Fruits such as oranges, kiwis, strawberries and lemons, rich in Vitamin C, are great allies to control the cortisol levels in the body. Vitamin C is not only important for the immune system, but also for regulating oxidative stress caused by prolonged stress situations.
A study found that getting enough vitamin C in the diet can help significantly reduce levels of anxiety and improve your ability to respond to difficult situations. You can also include foods rich in this vitamin in your main meals or enjoy a natural juice in the morning.
Natural yogurt and fermented foods
The fermented foods such as natural yogurt, kefir and kimchi are essential for maintaining a healthy intestinal flora. There is clear evidence that shows how a balanced microbiome favors the production of serotonin, the well-known happiness hormone.
In addition, natural yogurt contains probiotics that help reduce the levels of intestinal inflammation and, therefore, the symptoms of Stress and anxiety. Include a serving of yogurt a day along with fresh fruit or nuts for a healthy and calming mix.
Avocados
El avocado It stands out for its richness in Group B vitamins, especially B6, necessary for the synthesis of neurotransmitters related to well-being, such as serotonin and dopamine. It is also an excellent source of healthy fats and potassium, which help regulate blood pressure.
Adding half an avocado to salads, toast or as guacamole can be an easy way to get its anti-stress benefits on a daily basis. Plus, its creamy texture makes it a comfort food.
Red fruits and blueberries
The berries, such as strawberries, blackberries, blueberries and currants, contain a high content of flavonoid antioxidants, essential for protecting the brain and regulating mood. In addition, these antioxidants help improve memory and concentration.
Regular consumption can combat inflammation and oxidative stress, key factors in stress regulation. Berries are ideal as a snack or to add to yogurts and smoothies.
Relaxing teas and infusions
El green tea and herbal teas such as chamomile, valerian or rooibos are ideal for combating stress. These drinks contain compounds such as L-theanine, known for its ability to reduce anxiety and promote a state of relaxation without causing drowsiness.
Preparing a cup of tea or infusion at night can become a relaxing ritual before going to sleep, promoting rest and keeping worries away.
The ability of food to influence our mood is astonishing. By integrating a balanced diet rich in natural foods that promote calm, we can better face daily challenges and reduce the impact of stress in our lives. The next time you feel tension or anxiety, reach for one of these foods and take control of your well-being.