Foods that Relieve Stress
It`s okay and totally unavoidable to feel stress once in a while, however, chronic stress has terrible effects on physical and emotional health. It particularly increases the risk of depression and heart disease. The good news here is that there are foods and beverages that can help you relieve stress.
14 Foods and Beverages that Relieve Stress
This leafy green vegetable is loaded with stress-fighting nutrients. Did you know that a cup (175 grams) of cooked Swiss chard contains 36% of the recommended intake for magnesium? Now that`s enough to fight stress. People with inadequate levels of magnesium may suffer anxiety and panic attacks.
Matcha powder is a vibrant green tea powder that is rich in L-theanine, a non-protein amino acid with stress-relieving qualities. It actually does contain more L-theanine, than other types of green tea because it is made from green tea leaves that are grown in shade. Matcha powder is quite healthy because it is low in caffeine.
Artichokes are a rich source of fiber. They are particularly rich in prebiotics, potassium, magnesium, and vitamins C and K. All of these are undeniably essential for combatting stress.
Organ meats such as kidneys, heart, and liver of cows and chickens, and some other animals are an excellent source of vitamins B6, B12, riboflavin, and folate, which are all excellent at stress control because they enhance the production of neurotransmitters like dopamine and serotonin which help regulate mood.
Do you wonder why people call eggs nature’s multivitamin? The reason is not far-fetched; it`s because they have a great nutrient profile. Whole eggs are loaded with amino acids, vitamins, minerals, and antioxidants that are required for a healthy stress response. What`s more? Whole eggs are rich in choline, which plays a crucial role in brain health and especially protects against stress and improves mood.
Made from sesame seeds, this spread is a great source of L-tryptophan, an essential amino acid that helps regulate mood. Eating foods rich in tryptophan will boost your mood and ease symptoms of anxiety and depression.
Sunflower seeds are super rich in vitamin E, which is a powerful antioxidant that is essential for mental health. People who consume vitamin E in low quantities are more vulnerable to mood disorders and depression.
Sunflower seeds also have high amounts of various stress-reducing nutrients such as selenium, zinc, B vitamins, magnesium, manganese, and copper.
Nutrient-rich carbs like sweet potatoes will lower cortisol levels. Chronic stress can cause cortisol dysfunction, which may result in pain, inflammation, pain, and other side effects. Sweet potatoes also contain vitamin C and potassium that are effective are fighting stress.
Here`s a fermented vegetable dish made with daikon and napa cabbage. Kimchi and some other fermented foods are bursting with probiotics, antioxidants, vitamins, and minerals. Kimchi is effective at reducing stress and anxiety. Its interactions with gut bacteria make it beneficial for mental health and generally improves mood.
Shellfish like clams, mussels, and oysters are rich in taurine and some other amino acids that boost mood. These amino acids produce neurotransmitters like dopamine that are effective at combatting stress. That`s not all, as shellfish are also packed with vitamin B12, copper, manganese, zinc, and selenium that boost mood.
Acerola Cherry Powder
Acerola cherries contain more vitamin C than oranges, lemons, and some other citrus fruits. They improve mood, as well as lower levels of depression and anger. Although fresh acerola cherries are extremely nutritious, you may rarely find them because they are highly perishable. It is usually available in powder form. You may add it to your foods and beverages.
Garlic is rich in sulfur compounds that help increase glutathione levels. This is highly effective in defending the body from chronic stress.
This nutritious herb is loaded with antioxidants that combat free radicals and protect against oxidative stress. This wards off mental health disorders like depression and anxiety. Antioxidants also reduce inflammation, which is a component of chronic stress Parsley also has abundant amounts of flavonoids, carotenoids, and volatile oils, which all have powerful antioxidant qualities.
Meditation for Stress Relief
Meditation gives inner peace, as well as increases one’s resilience to stress. Meditating regularly will calm the mind and relax the nerves.
Meditation will also help you to have new perspectives about life. What1s more? Meditating will help you focus on the present, enhance your self-awareness, and conquer negative emotions. Regular meditation will also help you become more tolerant and patient.
Some Meditation Facts
- At least, 500 million people meditate globally.
- Meditation reduces the wake time of insomniacs by 50%.
- Mindfulness meditation is effective at reducing symptoms of post-traumatic stress disorder 70% of the time.
- In 2018, 52% of US employers provided mindfulness classes to their employees.
- Meditation has reduced school suspensions by 45%.
- At least 14% of US adults have tried to meditate.
- You can increase your attention span after four consecutive days of meditating.
- There are predictions that by 2022, the value of the US meditation market will rise a bit above $2 billion.
- Since 2012, the number of people practicing meditation has tripled.
- In the United States, meditation is as popular as yoga.
- Women are more likely to meditate than men.
- 75% of insomniacs who meditate daily succeed in falling asleep within 20 minutes of going to bed.
- Women who suffer severe PMS show signs of improvement after five months of daily meditation.
- Meditation improves empathy and spurs social connections.
- Meditation boosts mental endurance and resilience.
- Meditation has relieved lower back pain more than many over-the-counter prescription medications.
- Women show more signs of self-compassion and mindfulness after regular sessions of meditation.
- Meditation reduces stress, and as a result, heightens creativity and innovation.
- Mindful meditation has been helpful in quitting smoking more than many other alternatives.
- Transcendental meditation causes some chemical changes in the brain, owing to its ability to release a soothing hormone called prolactin.
- The most popular types of meditation are mindfulness, focused, spiritual, movement, transcendental, and mantra.
- People who practice yoga and some other kinds of meditation are usually more resilient, as well as produce mitochondrial energy better.
- Some studies link meditation with better immune health.
- The brains of longtime meditators generally age slower than the brains of their non-meditating counterparts.
- People who meditate regularly are better at curbing impulse shopping than those who don’t.
- Caring for your garden is a helpful form of mindfulness meditation, as it helps to connect with the earth and cultivate a healthy mind and a calm feeling.
- Chakra meditation focuses on placing the seven chakras of the body in harmony.
- You are advised to use a mantra while meditating, as it helps to focus your thoughts.
- 60% of people living with anxiety exhibited exceptional improvements in anxiety levels after 7-10 months of meditation.
- Meditation is best practiced in four positions: sitting, lying down, standing, or walking.
- People who practiced long-term meditation experience an improved sense of touch.
Now that you Know…
Meditation and the right foods will help you to avoid chronic stress, and as a result, protect and improve your mental health. Keep your mental health in check. See a doctor if you experience excessive stress or mental health issues.