Nutritional tips to fight stress. You’ve probably heard it again, but it’s worth repeating: research suggests that 60-90% of illnesses are related to stress.
The natural damage caused by stress damages the cardiovascular system suppresses the immune system, obstructs the digestive system, destroys the adrenal glands (disrupting hormonal balance), and impedes your ability to rest and relax.
High levels of stress jeopardize your well-being, damage your physical health but also destroy your emotional and mental balance, reducing your ability to think clearly and objectively and to function effectively, let alone enjoy life.
Stress is our response to various life situations and for most of us – inevitable.
However, there are some nutritional tips that can help you during stressful times.
1. Eat small and frequent meals
Smaller meals help with digestion and absorption of nutrients and help balance blood sugar levels, balancing your emotions, energy, mental clarity, and focus.
2. Never skip meals
When experiencing severe stress, the body needs to maintain a higher level of efficiency and this requires constant fuel in the form of good quality food.
3. Avoid eating large meals at night
Or eating late at night. A light dinner early in the evening will allow you to sleep better and wake up feeling more refreshed.
4. Minimize the consumption of spicy and fatty foods
These foods require a lot of energy from your body to digest them. Prefer simple meals, without spicy and/or fatty ingredients.
5. Avoid refined carbohydrates
Such as bread, cookies, pasta, and pastries. These foods offer you only short-term bursts of energy with minimal to no nutritional value. They also upset the balance of blood sugar, which leads to mood swings. High intake, in the long run, can cause weight gain, hormonal imbalances, and fatigue.
6. Take care of your kidneys and adrenal function with beans, sesame, cabbage and spirulina
Also, increase your intake of fresh fruits such as watermelon, strawberries, and blueberries. Lemon can also help prevent stress-related illnesses, such as high blood pressure.
7. Do not forget to eat protein
In the form of eggs, seafood, and meat – or soy products for vegetarians – it is recommended to replenish the adrenal glands and “rebuild” health from the damage of excessive, chronic stress.
8. Eat your green vegetables
Broccoli, beans, and cabbage are especially good for you because they are rich in magnesium, which is essential for healthy nervous system function, muscle relaxation, and adrenal replenishment.
9. Reduce stimulants
Such as coffee, black tea, energy drinks, and alcohol. Yes, they can provide short-term relief, but they also reduce the efficiency of the adrenal glands, absorb nutrients, cause dehydration, and lead to digestive disorders. A good alternative is a mulberry tea, which can relieve stress and improve the balance of the brain and nervous system, relaxing you. Green tea is another solution that can alleviate the effects of stress, as it is rich in L-theanine.
10. Take care of your mind with nuts and seeds
Walnuts and almonds in particular should not be missing from your diet, as they are rich in minerals and essential fatty acids and nourish the brain and nervous system.
11. Eat whole grain foods
Whole-grain foods (brown rice, brown bread, whole grain spaghetti) in small to medium amounts are also a good source of essential fatty acids and B vitamins.
12. Drink water
Stay hydrated by drinking water throughout the day. Dehydration can lead to symptoms such as headaches, indecision, lack of mental clarity, cramps, fatigue, and more. It is a good idea to drink water with electrolytes for better absorption.
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