Diet for Stress Management
November 28, 2009
Diet for Stress Management
Diet has a lot to do with stress management. A well balanced nutritional level is essential for maintaining a healthy body. This is because when you under go stress your body utilizes a lot of nutrients especially vitamin B, proteins and calcium. If your body is lacking these nutrients then it will be difficult to cope with the stress. Stress in turn makes you vulnerable to high blood pressure, cold, flu, heart diseases etc. Hence you must take a diet that is rich in minerals, vitamins, amino acids, carbohydrates, essential fatty acid, fat, protein etc.
Diet
Carbohydrates
Take foods rich in carbohydrates as they may help you to release serotonin which is a brain neurotransmitter that helps you to remain calm. To get a steady supply of serotonin increase the intake of complex carbohydrates. Foods containing whole grains like breads, breakfast cereals, oatmeal, pastas etc. Other sources of carbohydrates include potatoes, rice, popcorn, cookies of low calories etc.
Fiber
Fiber rich foods play an important role in controlling the stress. This is because stress is often accompanied by cramps and constipation. More fibers in your diet help you to have a proper digestion. You need to take at least 25 grams of fibers a day. Eat as much as fruits and vegetables along with whole grains to get maximum fibers.
Vitamins
Take foods that are rich in vitamin C and B. Take citrus fruits like orange, lemon etc and they may help you to reduce the level of hormones that causes stress and at the same time it helps you to fortify your immune system. Take yellow, orange and green vegetables as it contains vitamins, phytochemicals and minerals that can protect you from the harmful effects of stress and will fortify your immune system.
Magnesium
Take foods that are rich in magnesium and spinach is a very good source of magnesium. Magnesium helps to control the level of cortisol which gets depleted at the time of stress. This in turn leads to fatigue, headache along with the stress. If your have enough magnesium then it may regulate the cortisol level and protects you from the effects of stress.
Omega 3 fatty acid
In order to get omega 3 fatty acid include fishes in your diet. If you prefer to have a steady supply of omega 3 fatty acid then take fatty fishes two times a week. Omega 3 fatty acid can regulate the adrenaline and cortisol levels in the body.
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