10 Superfoods for stress relief

May 20, 2015 | | Say something

Menopause is stressful as hormones keep changing and symptoms can increase, and stress will certainly affect your hormonal balance.

Chocolate easter egg on plate

Nearly 40 percent of Americans report that overeating or eating unhealthy foods as a result stress. While it may seem tempting to drown her anxiety in a bowl of ice cream or calm your nerves with a bag of chips … eating junk food while stressed can be particularly dangerous to your health.

Among a group of chronically stressed women (those who care for a spouse or parent with dementia), consumption of foods high in unhealthy fats and sugar lead about the health effects including a larger waist, increased abdominal fat, more oxidative damage, and insulin resistance.

In this case the food itself was not the problem … it was the combination of junk food and stress that it was dangerous, as low-stress women who ate similar foods not experienced such profound changes in the course of the study.

The lead author of the study, Kirstin Aschbacher, PhD, assistant professor at the University of California in San Francisco Department of Psychiatry, said:
“Many people think that a calorie is a calorie, but this study suggests that two women eating the same could have different metabolic responses depending on your stress level seems to be a way of tension that works through diet -.. for example, it could be similar to the we see in animals, in which fat cells grow faster in response to junk food when the body is stressed chronically “

at the same time, junk foods will only give a moment of respite. After the initial pleasure disappears, you may find yourself fighting mood swings, irritability and other unpleasant emotions on top of stress, courtesy sugar, trans fats, artificial colors, monosodium glutamate (MSG), and everything other synthetic ingredients you may have consumed.

Furthermore, by choosing healthy foods that can really affect your mood on a positive note, helping to relieve stress, stabilize blood sugar, and send stress packing.

top 10 foods to eat for stress
had a long day at the office? Children who act out all day? Feeling a financial crisis or tension relationship? Grab your fork and plunged into the following anti-stress Superfoods.

1. Leafy green vegetables

green leafy vegetables like spinach are rich in folic acid, which helps the body produce neurotransmitters that regulate mood such as serotonin and dopamine. One study found 2,012 people who consumed the most folate had a lower risk of depression than those who ate less. Not to mention, research at the University of Otago found eating fruits and vegetables of any kind (except fruit juice and dried fruit) helped young adults calm your nerves. Department of Psychology researcher Dr Tamlin Conner said
“The days when people ate more fruits and vegetables, they reported feeling calmer, happier, and more energetic than they normally did.”

2. organic turkey breast

Turkey is a good source of tryptophan, an amino acid (protein building block) that the body converts into serotonin . Research shows that people who consumed tryptophan Argumentative become much more enjoyable, with researchers noting: “. The tryptophan significantly decreased quarrelsome behavior and increased pleasant behaviors and perceptions of pleasantness”

pumpkin seeds, nuts and organic free-range eggs are also rich sources of tryptophan.

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3. Fermented foods

The secret to improving your mental health is in your gut, such as unhealthy intestinal flora can have a detrimental impact on their health brain, leading to problems such as anxiety and depression. Beneficial bacteria have a direct effect on brain chemistry, the transmission of signals of mood and behavior control your brain through your vagus nerve.

Women who regularly consumed yogurt contains beneficial bacteria had improved brain function compared to those who do not consume probiotics. As explained by Dr. Natasha Campbell-McBride, a physician with a graduate degree in Neurology, toxicity in your gut can flow through your body and your brain where it can cause symptoms of bad mood, the autism, ADHD, depression, schizophrenia, and a whole series of other mental and behavioral disorders. With this in mind, it should be clear that nourish your intestinal flora (by eating fermented foods and avoid processed foods and sugar) is extremely important to support a positive mood.

4. wild-caught Alaska salmon

found in salmon, sardines and anchovies, or in supplement form as krill oil, omega-3 animal fats EPA and DHA play a role in emotional well-being. There are a number of vendors, as vital option, which have documented the radiation free salmon.

In a study on the behavior of the brain and Immunity showed a dramatic 20 percent reduction in anxiety among medical students take omega-3,11, while previous research has shown omega-3 they work as well as antidepressants in the prevention of symptoms of depression, but without any of the side effects.

5. Blueberries

Anthocyanins are the pigments that give berries like blueberries and blackberries deep color. These antioxidants help your brain production of dopamine, a chemical that is essential for coordination, memory function and mood. In addition, as reported TIME:
“Research has also shown that cranberries dining experience an increase in natural killer cells,” a type of white blood cell that plays a key role in immunity, important to counteract stress, ” says Cynthia Sass, MPH, RD, editor of nutrition that contributes Health.

6. Pistachios

One study found eating two servings of pistachios daily reduced vascular constriction during stress, which means that the load on the heart is reduced because the arteries are more dilated.13 not to mention, you can find the rhythmic act of shelling therapeutic pistachios as do a repetitive activity can help calm career thoughts in his head
pistachios have a high risk of contamination by a carcinogenic mold called aflatoxin and can be bleached or fumigated during processing.; choose organic pistachios and avoid those that are bleached, or show signs of deterioration.

7. Chocolate black

If you are one of those guys who gets a great mood boost every time you sink your teeth into a pure chocolate bar, unadulterated, is not a fluke. There is a reason behind it chemically named anandamide, a neurotransmitter in the brain which temporarily blocks the sensation of pain and depression. It is derived from the Sanskrit word “that”, and one of the great things about chocolate is that not only produces this compound, also contains other chemicals that prolong aspects “feel good” anandamide.

chocolate has even been referred to as “the new drug against anxiety.” A study in the Journal of Psychopharmacology also revealed that eating a chocolate drink rich in antioxidants equal to about 1.5 ounces of black chocolate a day felt calmer than he did.

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8. Sun

is not technically a food, but a daily dose of sunlight may help stabilize your mood. Serotonin, the brain hormone associated with mood elevation, rises with exposure to bright light and falls with decreased sun exposure. In 2006, scientists assessed the effects of vitamin D on the mental health of 80 elderly patients and found that those with the lowest levels of vitamin D were 11 times more likely to be depressed than those who received healthy doses.

low vitamin D levels are also associated with an increased risk of panic disorders. While you can get some vitamin D in foods such as salmon, egg yolks, and mushrooms, the best solution for the optimization levels is through sensible sun exposure.

9. Seeds
Magnesium, which acts as a precursor of neurotransmitters such as serotonin, is well known for its role in helping to regulate their emotions and improve welfare. Dr. Carolyn Dean, a doctor and naturopath, has studied and written on magnesium for more than 15 years. The latest edition of his book, magnesium miracle, details 22 medical areas that magnesium deficiency triggers such as anxiety, panic attacks, and depression.

algae and green leafy vegetables like spinach and chard can be an excellent source of magnesium, as well as some grains, nuts and seeds such as pumpkin seeds, sunflower and sesame. Avocados also contain magnesium. Vegetable juice is an excellent choice to ensure you are getting enough of them in your diet.

10. Avocado

Avocados provide nearly 20 essential nutrients increase health, including potassium, vitamin E, B vitamins and folic acid, and, as a study published in the journal Nutrition journal, eat only half a fresh avocado with lunch can satiate if you are overweight, which will help to avoid unnecessary snacks later.

Those who ate half an avocado with its standard lunch reported to be 40 percent less hungry three hours after your meal, and 28 percent less hungry on the mark five hours compared with those who do not eat avocado for lunch. The study also found that avocados seem useful to regulate sugar levels in the blood. This combination of fullness and regulation of blood sugar can help keep your constant encouragement, even in times of stress.

Sugary, starchy foods are the worst choices when you are stressed

Many people equate “comfort” foods with carbohydrates, but sugar and grains are among the worst foods to eat when stressed. Here’s why …

1. Sugar

Sugar can lead to fluctuations in blood sugar, which can cause mood swings, but his role in a bad mood is really much deeper than that. Entire books have been written on this subject, such as the book by William Duffy Sugar Blues. There are at least three possible mechanisms through which refined sugar intake could exert a toxic effect on your mood and mental health:

When choosing healthy foods that can really affect your mood on a positive note, helping to relieve stress, stabilize blood sugar, and sends its packaging stress.

• The sugar (especially fructose) and cereals contribute to insulin and leptin resistance and altered signaling, which play an important role in mental health
• Sugar suppresses the activity of BDNF which promotes healthy brain neurons. BDNF levels are too low in depression and schizophrenia, that animal models suggest it could actually be causal
• Sugar consumption also triggers a cascade of chemical reactions in your body that promote chronic inflammation. In the long term, inflammation disrupts the normal functioning of your immune system, which is linked to an increased risk of depression

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2. Gluten

gluten, a protein present in cereals such as wheat, rye and barley, can adversely affect mood and brain health. In fact, a number of studies indicate that wheat can have a detrimental effect on mood, promoting depression and mental health problems even more serious, such as schizophrenia. One of the mechanisms that may help explain the mysterious connection between wheat and mental health problems is the fact that wheat inhibits the production of serotonin.

Neurotransmitters like serotonin can be found not only in the brain but also in your gut. In fact, the greatest concentration of serotonin, which is involved in controlling mood, depression and aggression, is found in the intestines, not the brain! Wheat, in particular, has also been implicated in psychiatric disorders, depression schizophrenia, due to wheat germ agglutinin (WGA) having neurotoxic activity.

3. Processed foods

The list of ingredients potentially mood busting in processed foods is very long. Apart from sugar and gluten, which may also contain trans fats, artificial colors, monosodium glutamate (MSG), artificial sweeteners, and others linked to irritability and moodiness synthetic ingredients.

What else works to relieve stress?

Your diet plays an important role in stress management, but the use of energy psychology techniques such as Emotional Freedom Technique (EFT) can help reprogram your body’s reactions to stressors inevitable everyday life, reducing the likelihood of adverse health effects. Exercising regularly, getting enough sleep, and meditation are also important “safety valves” that can help you manage your stress.

EFT was developed in the 1990s by Gary Craig, an engineering graduate of Stanford who specializes in healing and self-improvement. It is similar to acupuncture, which is based on the concept of a vital energy flowing through your body along invisible pathways known as meridians. EFT stimulating different points of energy meridians in your body when you touch them with your fingers, while at the same time the use of verbal statements made to measure. This can be done only under the supervision of a qualified EFT therapist. By doing so, you help your body eliminate emotional “scars” and reprogram the way your body responds to emotional stress. Since these stressors are usually connected to physical problems, physical symptoms may improve or disappear too.

Further information:

if your symptoms are worse suddenly – or do not respond to standard treatment – then often is stress behind this change . bioidentical natural progesterone is known to help calm and relax the brain to help deal with stress so if your hormones are out of balance should add progesterone in your routine, or increase your normal dose if you are already using bioidentical hormones to help you cope better with your symptoms.

‘How to cope with stress Succcessfully’ ebook Anna Rushton of http://creativecatalyst.co.uk/marketplace/

This article was originally published on bio-hormone-health, Read the original article here

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Posted in: Diet, Hormones, Menopause, Stress

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