It is only natural to look for relief if you are anxious. Even while occasional stress attacks are challenging to prevent, ongoing stress can have a negative health on your physical and mental well-being. In fact, it could make you more susceptible to conditions like depression and heart disease.
It’s interesting that some foods and beverages might help you relax. Here are 4 foods and beverages you should include in your diet to reduce stress.
1. Matcha powder
Because it contains a significant amount of L-theanine, a non-protein amino acid with potent stress-relieving qualities, this colourful green tea powder is well-liked among health fans.
Given that it is manufactured from green tea leaves grown in the shade, matcha is a better supplier of this amino acid than other varieties of green tea. Your body will contain more of some substances as a result of this process, including L-Theanine.
According to research on both people and animals, matcha can lessen stress if its L-theanine level is high enough and its caffeine amount is low.
For instance, 36 participants in a 15-day experiment had daily biscuits containing 4.5 grammes of matcha powder. Compared to a placebo group, they showed significantly less activity of the salivary stress marker alpha-amylase.
2. Swiss chard
Swiss chard is a lush green vegetable that is rich in nutrients that can help you cope with stress. One cup (175 grammes) of cooked Swiss chard supplies 36% of the daily value for magnesium, a mineral that is crucial for the body’s reaction to stress.
There is a link between low levels of this mineral and illnesses including anxiety and panic attacks. Magnesium is particularly crucial when you’re anxious because continuous stress can reduce your body’s supply.
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3. Sweet potatoes
Cortisol levels can be lowered by consuming nutrient-rich, whole carbohydrate sources like sweet potatoes.
Although cortisol levels are closely controlled, persistent stress can result in cortisol dysfunction, which can have negative effects such as discomfort, inflammation, and other unpleasant symptoms. In an eight-week study, it was discovered that women who ate a diet high in whole grains and other nutrient-dense carbs had considerably lower levels of salivary cortisol than those who had a conventional American diet heavy in refined carbohydrates.
Whole foods like sweet potatoes are a great carbohydrate option. They are rich in potassium and vitamin C, both of which are necessary for the stress response.
A variety of radish called daikon is commonly used to make kimchi, a fermented vegetable dish. Foods that have undergone fermentation, such as kimchi, are rich in vitamins, minerals, and antioxidants as well as probiotics, which are good bacteria.
Fermented foods, according to research, can aid in lowering tension and anxiety. For instance, a study of 710 young adults found that individuals who consumed fermented foods more regularly had lower social anxiety symptoms.
Numerous other studies have demonstrated the positive effects of probiotic pills and foods like kimchi, which are high in the organisms, on mental health. This is probably because of how it interacts with gut flora, which have an immediate impact on your mood
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Numerous meals have ingredients that can lower your stress levels. Some foods that can be helpful include broccoli, chamomile tea, fatty fish, kimchi, garlic, matcha powder, and fatty fish. To reduce stress naturally, try introducing any of these foods and beverages into your diet.