Stress and anxiety is a widespread condition affecting millions of people worldwide. Symptoms vary, and some people experience them from time to time. However, a person who experiences symptoms for six months or more may develop a common anxiety disorder.
While some stressful times are hard to avoid, chronic stress can seriously damage your physical and emotional health. It can increase your risk of conditions such as heart disease and depression.
Symptoms of anxiety and stress :
- Difficulty Concentrating
- Muscle Tension
- Excessive Concern For Daily Events and Problems
- Increase Heart Rate
- Chest Tightness
- Issues With Their Social Relationships And Work
Physicians often stress and anxiety with a combination of treatments, including speech therapies, such as behavioural psychotherapy and medication.
In some cases, these over-the-counter treatments do not work for long. However, other studies show that proper nutrition can help improve symptoms.
When you feel down, it is only natural to want to relax.
Here are 5 foods that you can add to your diet to relax
1. Dark Chocolate
Experts have long suspected that dark chocolate can help reduce stress and anxiety.
Some studies have found that dark chocolate or cocoa can improve mood.
Dark chocolate is a vital source of polyphenols, especially flavonoids. Flavonoids may reduce cell death in the brain and improve blood flow.
Chocolate has a high content of tryptophan, which the body uses to turn into serotonin in the brain.
Dark chocolate is also a great source of magnesium. Eating a diet high in magnesium or taking supplements can reduce symptoms of depression.
When choosing dark chocolate, strive for 50% or more. Dark chocolate still contains added sugar and fat, so a small serving of 1 to 3 grams (g) is appropriate.
2. Sweet Potato
Whole foods, rich carbohydrate-rich sources such as potatoes can help lower levels of the stress hormone cortisol.
Although cortisol levels are tightly regulated, chronic stress can lead to cortisol activation, which can cause inflammation, pain and other side effects.
Sweetpotato is a complete diet that makes excellent carb choices. Packed nutrients that are important in responding to stress, such as vitamin C and potassium.
Yoghurt contains healthy bacteria, and these bacteria have positive effects on brain health.
Yoghurt and other dairy products may also have an anti-inflammatory effect on the body. Some studies suggest that chronic inflammation may be a factor in depression, stress and anxiety.
Yoghurt reduces community anxiety for some young people, while many studies. Source found that eating healthy bacteria increases happiness in some people.
Incorporating yoghurt and other cooked foods into the diet can benefit natural intestinal bacteria and reduce stress and anxiety.
You can also add Boiled foods include cheese, sauerkraut, kimchi, and boiled soy products.
The egg is a superb source of protein and vitamin D.
The egg is a complete protein, which means that it contains all the body’s amino acids to grow and develop.
Eggs also contain tryptophan amino acid that helps create serotonin. Serotonin is a chemical neurotransmitter that helps control mood, sleep, memory and behaviour. Serotonin is also thought to improve brain function and eliminate anxiety.
Eggs are often called a natural multivitamin because of their impressive nutrient profile. Whole eggs are full of vitamins, minerals, amino acids, and antioxidants needed for a healthy response.
Whole eggs are rich in choline, a vital nutrient that is found in only a few foods. Choline nutrient has been shown to play an essential role in brain health and can protect against stress and anxiety.
Oily or fatty fish such as salmon, mackerel, herring, and sardine are incredibly rich in omega-3 fats and vitamin D; this nutrient reduces stress levels and improves mood.
Omega-3s are essential for mental and emotional health and can help your body cope with stress and anxiety.
Low omega-3 diets have been linked to increased anxiety and depression.
Vitamin D also plays a vital role in mental health and stress management. Lower levels are associated with an increased risk of anxiety and depression