The most effective anti-stress products
Today, the rhythm of life is such that a rare person can avoid stressful situations.We are faced with emotional and physical overload, both at work and at home.Frequent stresses deplete the nervous system, and sooner or later can lead to disorders, which may require medical care.In the state of tension, the nervous system activates and the release of hormonal compounds into the blood increases.In a person in this situation, the pulse often increases, the pressure rises and the muscle tone increases.When the body functions for a certain time in such an "accelerated" regime, the consumption of proteins, vitamin compounds and minerals is increased.Table of contents:
Stress and foodRecommendations:
Problems in the psycho-emotional sphere often cause serious diseases, and already acquired chronic ailments after the stress are aggravated.Common problems are headaches, depression, decreased libido, malfunctions of the menstrual cycle and erectile dysfunction.
If you are regularly exposed to stress factors, this is not a reason to start taking "soothing" medications.Any pharmacological agents can be drunk only according to the doctor's prescription, and prescribe them, when otherwise it is impossible to cope with overstrain.Each person has his own individual level of stress resistance and his own particular reaction to external influences.For example, many people experience nighttime sleep and lose their appetite.The lack of essential nutrients quickly leads to a decrease in the body's defenses, so the body needs regular "refueling".
Please note: stress management with products does not mean that you need to immediately "seize" every problem with sweets or sandwiches with sausage.Such an inefficient diet will very quickly lead to problems with digestion, and many will add extra pounds.
A number of all known and widely distributed products contain compounds that are very effective in combating stress.Of course, it is very difficult to completely normalize the activity of the nervous system with food alone.First of all, you should try to normalize the mode of work and rest and try to observe the daily routine.It is chronic fatigue that depletes the body and leads to breakdowns.
Plant products for stress management
With stress, not just any chocolate helps, but only black, that is, which contains at least 70% cocoa.The product contains compounds such as bioflavonoids and phenylethylamines, the level of which in the body drops sharply under increased loads.Specialists of the psychiatric University of South Wales( Australia) have proved that biologically active cocoa compounds stimulate the synthesis and release of "hormones of happiness" - endorphins.In particular, the neurotransmitter dopamine is a precursor of epinephrine and norepinephrine, the release of which increases in stressful situations.The antioxidants present in chocolate prolong the life of nerve cells.
Important: white chocolate under stress is practically useless.It can only replenish the energy reserves due to the high carbohydrate content. Black chocolate is enough to consume 30 grams per day.
In pistachios there are many dietary fibers that accelerate the cleansing of the body of toxins and contribute to the removal of excess cholesterol.According to Spanish researchers, walnuts are most useful, normalizing the level of adrenaline in the body.Hazelnut and almonds also stimulate the synthesis of the neurotransmitter serotonin in the CNS.Thanks to this, they contribute to an increase in mood and general tone.This product contains a number of useful compounds that have beneficial effects on many organs and systems of the body.In particular, nuts help to cope with such a consequence of stresses, as a decrease in sex drive.In the almonds are present zinc, riboflavin( vitamin B2), as well as a powerful antioxidant - vitamin E. Zinc and vitamin E are directly involved in the regulation of immunity, which makes the almond containing them a unique natural adaptogen.
Green leafy vegetables should always be included in the diet.According to psychologists at Stanford University( USA), green helps reduce irritability and prevents the development of depression in stress.It saturates the body with vitamins and minerals, having a general strengthening effect.Green contains a large amount of magnesium, which significantly increases the level of stress resistance by stimulating the production of hormones.The microelement actually plays the role of a natural tranquilizer( sedative).
Important: magnesium is present not only in leafy vegetables, but also in legumes( soybeans, beans), seafood and nuts.
Accumulation of toxic metabolic products makes a person much less stress-resistant.Fiber, which is abundant in cabbage, sorrel, spinach and salad, helps to effectively purify the body of toxins.
This widespread dietary product is recommended to be consumed regularly by all people, more or less exposed to stressors.The product contains a large amount of carbohydrates, which contribute to the development of an important neurotransmitter - serotonin.A significant drop in its level leads to the fact that due to nervous stress, the person develops intensive migraine headaches and depression.It is known that stress in many people is the reason for increasing the acidity of gastric juice.Due to the fact that oatmeal has an enveloping effect, it reduces the risk of developing gastritis.In addition, it is relatively slowly digested;A long-lasting sense of satiety prevents overeating and a set of extra pounds on the background of psycho-emotional overload.
This well-known product contains a large amount of folic acid, which has a beneficial effect on the nervous system.Biologically active substances present in sunflower seeds stimulate the release of serotonin.
Blueberries contain a wide range of nutrients - vitamins and trace elements.Studies conducted by scientists from the Human Brain Institute( Russian Academy of Sciences) have shown that regular consumption of blueberries contributes to a rise in the general vitality, a decrease in anxiety and a better mood.
Seaweed kelp( "sea kale") is one of the best sources of iodine.Consuming 100 g of this product per day, you can fully cover the body's need for this trace element, which will prevent stress.Iodine is an integral component of a number of thyroid hormones that contribute to the adaptation of the body to the effects of external stress factors.In marine cabbage, the content of pantothenic acid, which is part of the coenzyme A, responsible for energy metabolism, is high.Deficiency of patenotenic acid is called among the main causes of the development of chronic fatigue syndrome, and avoiding it allows regular consumption of algae in food.
Red algae "nori", which are used for the preparation of national Japanese dishes, are also very useful.
Please note: is much higher in stressors than traditional Japanese and Korean cuisine lovers, as well as in adherents of the "Mediterranean diet"( with a predominance of vegetables and seafood in the diet).
Red and orange vegetables
Carrots and pumpkins contain a lot of beta-carotene( provitamin A), which helps strengthen the cerebral vessels and improve microcirculation in the central nervous system( brain and spinal cord).
Fresh tomatoes contain substances that slow down the decomposition of the "hormones of happiness" - endorphin, serotonin and dopamine.
Vegetable chard contains ascorbic acid, vitamin E and a significant amount of magnesium, which helps to combat fatigue.Thanks to the unique combination of vitamins and trace elements, the product is an effective tool for the prevention of such serious pathologies as Parkinson's disease and Alzheimer's disease.In addition, the vegetable prevents the development of cardiovascular diseases.
It is recommended to consume fragrant fruits as often as possible, regardless of the state of the nervous system.They contain just a huge amount of ascorbic acid, and vitamin C plays an important role in the fight against stress, as evidenced by studies conducted at the University of Atlanta( USA).
In kiwi, a high content of vitamin C, which activates the enzymes responsible for the level of neurotransmitters in the central nervous system.Due to this, regular consumption of "Chinese gooseberry" fruits positively influences mental activity and reliably protects from psychoemotional stresses.
Avocados contain a lot of vitamin B, which facilitates the biosynthesis of neurotransmitters, as well as the necessary for the process of hemopoiesis( the development of red blood cells) and replenishment of the body's energy base.Avocado contains a large number of monounsaturated fatty acids, which according to research, can significantly reduce the risk of overloading the nervous system and the subsequent development of depression.
Animal products recommended for stress management
To minimize the negative effects of stress on the body per day, it is recommended to drink at least a liter of milk.Consuming it should be in a warm form in moments of rest.According to research conducted by French physiologists and biochemists, the protein compound lactium contained in milk is capable of lowering the level of the hormone that is produced during overexertion - cortisol.Due to this, this protein has a pronounced soothing effect.
In whole milk there is also a significant amount of calcium, vitamins B2 and B12, as well as antioxidants, minimizing the negative impact of free radicals at the cellular level.The habitual product positively influences people of all age groups.It is established that milk is able to stabilize the nervous system in women with PMS, and during menstruation, even reduce pain.
Please note: is extremely useful also for fermented milk products - yogurts and cottage cheese.
Fish and Seafood
Salmonids( chum salmon, salmon, salmon, etc.) are the most useful of all the varieties of fish under stress.The content of polyunsaturated omega-3 fatty acids is very high in the product.These substances contribute to the release of serotonin, in parallel reducing the level of so-called."Hormones of fear" - cortisol and adrenaline.Improving the work of the human endocrine system is promoted by iodine and zinc present in seafood.
There is a lot of tryptophan in the meat of chicken and turkey.This is an indispensable amino acid, necessary for the synthesis of a neurotransmitter of serotonin that prevents the development of depression.
Rabbit is recommended by many nutritionists as a unique source of vitamins B6, B12 and PP, as well as potassium, phosphorus, iron, fluorine and lecithin protein.These substances are necessary to maintain the functional activity of the nervous system at the required level.In the rabbit body, salts of heavy metals and other toxins almost do not accumulate, which makes the product environmentally friendly.Dishes from rabbit are shown at presence at the person of an allergy and an idiopathic hypertensia.
Lamb nutritionists are especially recommended if a person suffers from nervous disorders.It has a lot of fluoride, iodine, magnesium, potassium and B vitamins. The minus of this product is in high content of refractory fats.
Drinks against stress
The healing properties of this drink were known to Chinese doctors a few thousand years ago.The active substances present in the tea, contribute to an increase in mood and general vitality.A tasty and healthy drink helps to prevent stress due to the high content of antioxidants that protect nerve cells.Even the smell of green tea has a calming effect on the nervous system.
"Classic" black tea also contributes to the rapid recovery of the nervous system that is exposed to daily stress.Recent studies of scientists from University College London showed that lovers of this drink, who drank 4-6 cups a day, after the stress, the level of cortisol in the blood is less than in the control group, who did not give tea.
Note: calming effect of tea is enhanced if you add to the drink when brewing herbs such as lemon balm and mint.
In natural red grape wine high content of natural antioxidants.To consume this drink under stress follows in very moderate amounts.The dose that is considered safe for men is 300 ml per day, and for women it is half that.
To find out which 8 products are considered most effective in fighting stress, we recommend that you view this video review:
Trofimova Yaroslava, dietitian