Do you also have those moments when you wake up the wrong side of the bed, and cannot handle any problem? You are not alone because 90% of the population, according to WHO (World Health Organization) data, is victims of stress. To deal with this evil is important to count on techniques of relaxation, massage and also on an anti-stress menu because food can actually help fight these symptoms.
10 ingredients to add to the diet and reduce stress:
- Orange – An option of fruit and that fits at different times of the day. The ideal would be to consume one unit per day, as it “improves the immune system and helps reduce the damage that stress causes to cells.” Orange, which is rich in vitamin C, calcium, magnesium and potassium, also has a relationship with cortical. This is the hormone that is stress related and the fruit, according to the nutritionist, helps to regulate the levels of this substance after a peak of agitation or a very stressful moment.
- Avocado – This item is a classic on breakfast and food from several countries, and is a highly nutritious fruit, is a source of 14 minerals and essential fatty acids, in addition to vitamin B, potassium and monosaturated fats, known as “good fats.” With this, avocado contributes to lower blood pressure and does not cope with stress-induced hypertension.
- Passion Fruit – To sleep, calm and stay without stress, use good old passion fruit. This is a fruit that must be harnessed in full, not only the pulp, it’s great for juices and smoothies but also the bark contains substances that help release soothing compounds and antioxidants by the body.
- Tea – While some teas help to wake up and are thermogenic, like green tea, others are next to passion fruit in the category of natural tranquilizers. Chamomile, mint and lemon balm teas are excellent for ingestion at night, for example, And nothing better than a good night’s sleep to combat stress.
- Rhodiola Root Extract – Rhodiola is a medicinal plant traditionally used as an adaptogen, which increases the body’s resistance to physical, chemical and biological stress-causing agents and helps regulate body systems. This plant can be bought in natural products stores, handling pharmacies and some free trade shows.
- Ashwagandha Root Powder – It fits into the group of adaptogenic plants and can benefit you for better adaptation and still offer better support in the face of adverse conditions of temperatures and external effects. This plant can also reduce the impacts offered by stress.
- Hawthorn Fruit Powder – The hawthorn flowers are those with cardiotonic properties because they are rich in flavonoids (vasodilation), which make it a mild tonic to the heart, with the power to regulate your heart rate or heart rhythm (arrhythmia, arrhythmias, etc.) making an excellent sedative, which acts circulating level, improves the nutrition of the heart muscle.
- Griffonia Simplicifolia Seed Extract – Some recent studies have shown that Griffonia Simplicifolia also works for the treatment of problems such as anxiety, depression, headaches, migraine, also helping regulate appetite, thus aiding in weight control programs and treatment of obesity.
- Asian Ginseng Root Powder – Ginseng is a medicinal root widely used in Chinese medicine because of its incredible properties that help to reduce stress and fatigue, improving the quality of life and providing longevity. This plant is considered to be adaptogenic, that is, its constituents are able to act in different situations, not only in front of a specific condition, and thus have several benefits.
- L-THEANINE – Recent studies indicate that the benefits of this substance include the potential to produce relaxation without causing sedative effects. We have as an example the green tea, which is the traditional source of this supplement that has been used in Asia for thousands of years. Of course, this amino acid does not only cause relaxation and is also not found only in tea.
Here we set the menu for one day. See more details of what to put in each meal and how to combine the foods suggested by the specialist:
- Bread with butter or flavored oils
- Scrambled Eggs or Omelet
- Natural whole yogurt with sunflower fruits and seeds
- Brown rice or tubers
- Raw vegetables, seasoned with olive oil and lemon
- Sweet potatoes
- Roasted or grilled meats
- Brown rice with lentils
- Boiled or boiled vegetables