What can I eat to reduce stress?

Dr. Drew Ramsey, a psychiatrist, is an assistant clinical professor at Columbia University's College of Internal Surgeons and the author of a forthcoming book, Diet Overcomes Depression and Anxiety. He said, "We can consider using food to help us relieve stress, instead of seeing eating as a way to vent."

If you don't pay attention to the choice of food when you are stressed, it may lead to an increase in the level of hormone cortisol, leading to symptoms such as hyperglycemia, increased appetite and weight gain. Professional nutritionists are helping stressed customers find more reasonable ways to fight anxiety and improve their health.

Open your taste buds and eat fish.

"Increasing omega -3 fatty acids can help regulate the way our body handles stress," Boraza said. Boraza explained that stress can increase inflammation in the body, so if we can reduce inflammation by taking more w-3, we may also reduce cortisol levels, thus improving health.

In fact, some studies have shown that w-3 helps to slow down the cortisol response after acute stress. On the other hand, low levels of w-3 may affect the function of HPA or hypothalamus-pituitary-adrenal axis, which play an important role in our body's response to stress.

The recent review and meta-analysis of 19 clinical trials, involving more than 2,200 participants from 1 1 countries, also concluded that w-3 may help to relieve clinical anxiety symptoms.

Another study shows that eating a lot of w-3 fatty acids from fish also helps to protect us from depression.

Ramsey explained that mussels, clams and oysters are rich in vitamin B 12 besides w-3, and w-3 is an important nutrient related to reducing anxiety in the diet.

Martha McKittrick, a registered dietitian in new york, explained that in fact, B vitamins, including vitamin B 12, help to maintain the stability of the nervous system, and stress will slightly increase the demand for these B vitamins. Lack of vitamin B increases the risk of stress-related symptoms, such as irritability, lethargy and depression.

Foods such as red pepper, green pepper, orange, grapefruit and kiwi fruit are rich in vitamin C. A large dose of vitamin C has antidepressant effect, improves mood and may be helpful to treat stress-related diseases.

Choose healthy carbohydrates.

Carbohydrate helps to promote the production of serotonin in the brain, and serotonin is the key to affect our mood. Serotonin is a neurotransmitter responsible for happiness.

McKitterick explained that serotonin has a calming effect and can also promote sleep and relaxation. On the contrary, low serotonin levels in the brain will lead to greater susceptibility to social and psychological stress. Complex carbohydrates, including whole grains and vegetables, can help raise the level of serotonin because they can provide conditions for the synthesis of tryptophan in the brain.

So to sum it up briefly.

Eat more fish, shellfish and fruits, and don't be hungry. The staple food can be whole grains.