1. Green Leafy Vegetables
Leafy green vegetables contain folate that produce pleasure-inducing brain chemicals such as serotonin and dopamine that helps you stay calm. According to a survey, people who ate high amounts of folate had reduced depression levels than people who ate the least.
Another survey from the University Of Otago stated that eating fruits and vegetables made people feel more calm, happy and energetic than they normally had.
Foods that are rich in folate include broccoli, brussels sprouts, chick peas, and citrus fruits.
2. Choose ‘Dark’ Chocolate
Dark because it has lower quantities of fat and sugar compared to the regular milk chocolate. Chocolate is today’s “anti-anxiety drug”. Yum right! Chocolate alleviates the stress hormone ‘cortisol’, chokes the feeling of pain and depression. The two important antioxidants polyphenols and flavonols in cocoa lower your blood pressure improving your blood circulation. Dark chocolate has the capacity to create a sense of ‘euphoria’ which is similar to the feeling of being in love!
So, whenever you are depressed, sink your teeth into a pure chocolate bar. Dark chocolate improves the serotonin and endorphin levels in the brain, thus surging your mood just like that. According to a survey, people who consumed anti-oxidant rich dark chocolate drink felt calmer than those who didn’t. So, next time when you are stressed, grab a few chocolate squares that contains at least 70% cocoa.
1. Eat in moderation, as the recommended serving size of dark chocolate is one-third ounce.
2. Never replace your medication with dark chocolate.
This creamy stress-proof superfruit is rich in Vitamin B, E, beta-carotene, monounsaturated fatty acids, potassium, lutein, and folate. According to a study, anxiety is rooted in Vitamin B deficiency. About one-quarter of this fruit contains surplus B vitamins. Substitute your mayo dishes with a thin slice of this tasty fruit, your dishes turn out to be tangy!
For corpulent people, eating avocados along with your lunch keeps your belly full thus preventing unnecessary snacking. Potassium in avocados regulates blood sugar levels; this combination of satiety and blood-sugar regulation keeps your mood stable even when stress kicks in.
Zinc impacts the levels of a nerve chemical that influences the mood. According to research, people with high anxiety and deficient zinc levels saw a 40% decrease in anxiety levels when given with zinc supplements for about eight weeks.
Cashews are loaded with zinc, an ounce serving of cashew contains 11% of your RDA. Our bodies don’t store zinc, gulp up on few cashews. No matter what, they are a smart snack to rely on. Besides cashews, oysters, chicken, yogurt, etc.., are rich in zinc.
Protein containing foods such as Turkey breast contain amino acid tryptophan. Your body further converts this tryptophan into serotonin which keeps you relaxed and literally dizzy.
According to the Canadian Institutes of Health Research, a survey conducted on quarrelsome people stated that ‘Consistent consumption of tryptophan for about 15 days significantly reduced their argumentative behaviours and increased their compliant behaviour’.
Other foods that are rich in tryptophan include pumpkin seeds, nuts, tofu, fish and free-range organic eggs.
Do you know that dopamine fights with stress? Of course, delicious blueberries that are rich in anti-oxidants produce dopamine. So, from now, reserve some place in your plate for the Vitamin C rich blueberries. You can top them on yogurt, eat them plain, toss them into your oatmeal and can even carry frozen dried blueberries.
A daily dose of sunshine helps you to stabilize your mood. The more exposure you get to this bright light, the more your brain starts producing the serotonin hormone that is associated with mood elevation. People with low Vitamin D levels are directly prone to an increased risk of panic disorders. So exposure to dawn sunlight is crucial to curbing depression.
These versatile top notch little guys are in fact super stress busters. Flax seeds, chia seeds, sunflower seeds, sesame seeds, pumpkin seeds, pistachios, avocados etc.., are like powerhouse of magnesium and omega-3s. Magnesium is like your well-wisher; it regulates your emotions, decreases your stress, anxiety levels and upgrades your well-being.
9. Herbal tea
For many, tea soothes their stress. Just the thought of a hot tea sip itself calms your mind, right? According to a study published in the journal Nutrients, people who drank decaffeinated green tea fell more asleep and less stressed out during that 1 week course.
Drinking a cup of decaffeinated green tea before you hit your bed is an amazing habit. Besides green tea, black tea also helped in decreasing the levels of a stress hormone cortisol and helped people in dealing with sudden stress. There are plenty of natural flavourful teas that promise the same anti-stress benefits.
Example: Peppermint tea, Chamomile tea, etc..,
10. Fermented foods
Favourable bacteria impact your brain chemistry. It regulates signals to your brain via your vagus nerve, thus promoting your mood and behaviour. People who ate yogurt that contains beneficial bacteria had improved brain function and reduced stress levels compared to those who didn’t. Hence “Eat fermented foods and avoid processed foods”, this helps you to have a positive mood.
Say ‘No’ ‘No’ To These Foods When You Are Stressed
1. Processed Foods
Processed foods contain trans fats, sugar, gluten, artificial colours, monosodium glutamate and etc.., These mood-busting ingredients are directly linked to irascibility and deprived mind.
Sugar exerts a huge toxic effect on your mood and mental health. It restrains the production of BDNF (Brain-derived neurotrophic factor) that is responsible for producing healthy brain neurons. Sugar also promotes chronic inflammation which is linked to a higher risk of depression.
Gluten, a wheat protein found in rye and barley as well, impacts the mood and brain health in a negative way. Wheat inhibits the production of serotonin, stress combating hormone and hence has a harmful effect on your mood promoting depression and schizophrenia.
Apart from eating foods of this type, a healthy mind can be achieved through physical exercises. So, exercise regularly to keep your mind and body healthy.
Also spend time with your family, give a break to your gadgets for some time, relax, chill out with your peers, and etc.., All such things can help you to cope with stress.
1. Green Leafy Vegetables