Home / Medicine / How to fight stress with proper nutrition

How to fight stress with proper nutrition

Как побороть стресс с помощью правильного питанияDoctors called best products for nervous exhaustion.

Stress-eating is one of the most common bad habits. But the body is in this case not so far from the truth.

In heavy, nervous, tedious period of food helps to cope with reality. But — correct.

During the modern crazy rhythm of our lives there are situations that lead to the development of stress. Possible trouble at work, the constant lack of sleep, tensions, conflicts lead to chronic stress and the development of nervous exhaustion. To improve your condition and bring back the good mood will help proper nutrition guidelines.

The biggest mistake

The first thing his hands stretch, is sweet. Any, preferably the “fatter and thicker”. Yes, chronic stress is the person does not lack the proverbial “happy hormones”, which is the easiest to get of candy, slice of cake, sweet tiles. Sieva treats, we feel energized, emotional and enjoy: help! However, the euphoria passes quickly, and a sharp return to the previous state could further aggravate it. And what do we do? Properly absorbed by the next dose. It is a vicious circle. The more you eat sweets, the more it requires a stunned body. The problem is thus not solved, and goes on. And if all of this lasts for months, we in addition get excess weight, which also improves the General condition.

The magic power of chocolate

Waiver of sweet has one important exception is the chocolate, but only a real, black, and even better bitter, with natural cocoa butter and not substitutes. Chocolate is a recognized antidepressant — only a few squares tiles can create miracles and bring back the smile on the face.

The best way to quickly achieve anti-stress effect — not eating chocolate in solid form, and drink a Cup of thick cocoa or hot chocolate. To do so, preferably not more than 1 time per day.

Harmony power… And mood

During periods of extended stress, nervous exhaustion, chronic fatigue the body in the first place necessary PROTEIN. The best source are dairy products, zero fat, enriched with bifidobacteria and Lactobacillus, poultry, sea fish and seafood. All these foods are rich in necessary for the effective functioning of the brain in minerals (especially phosphorus).

To remove irritability

“Peace” tea

Relieves irritability, you can use this tea brew boiling water 1 teaspoon of dried flowers of chamomile, add to taste mint or lemon balm and some dry lemon peels.

In order to successfully fight the apathy, the diet must include VEGETABLE OIL. Unsaturated fatty acids — an indispensable material for the chemical compounds in the body which maintain balance between the mental state of the person. To this end, better to choose unrefined oils — sunflower, Flaxseed and olive.

Another important component of diet — foods rich in VITAMINS. The more varied the diet the better, but be sure to replenish the body’s vitamin C reserves are depleted with nervous stress. The best sources are well — known- fresh vegetables, greens, sauerkraut, mashed or frozen black currants, lemons. By the way, lemons are also an effective antidepressant and can enhance performance and stress. It is not necessary to consume them all the time, sometimes enough to smell only the crust to regain composure. So keep at hand a bowl of lemon peels.

Common rules of diet for nervous exhaustion:

– do not overeat;
– eating a little every 3-4 hours;
– divide daily food intake: Breakfast 30% of the total volume, lunch — 40%, dinner — 20%;
the remaining 10% divided between afternoon tea and a light snack 2 hours before bedtime (yogurt, Apple, milk);
– drink more pure water, given that the need for it at the nervously exhausted man increases by about 0.5 liters per day.

Nutrition for nerves

Good will help the b vitamins With their help, strengthens the nerves, feeds the tired brain, improves conductivity nerve impulses and General condition.

It is also believed that vitamin B6 is involved in the synthesis of the hormone of happiness — serotonin, which helps to prevent and overcome nervous disorders, soothing. B12 prevents depression, relieves irritability, helps to maintain emotional balance, improves concentration and memory. In responsible for the good spirits. In fact, in the period of chronic stress the need for these vitamins increases. You can start to take them comprehensively, but they did the right food.

Generous sources of vitamins of this group — all the green vegetables, raw rice, bananas, nuts, wholegrain bread, almonds, beef, soybeans, cantaloupe, liver, fish, milk, cheese, eggs, seaweed. In addition to the regular meals to add dried brewer’s yeast, bran, whole wheat, oatmeal.

Keep in mind that prolonged cooking destroys these vitamins. Absorption is also hampered by large amounts of caffeine, nicotine, and alcohol in the body.

In addition to b vitamins essential nourishment with elements such as chrome. In addition, chromium causes the body to retain zinc and iron, which are actively excreted during stress. Chromium is found in tomatoes, corn, apples, beef, chicken, crab (real, not crab sticks), eggs, beans, peas, wholemeal bread.

Finally, to improve the health of the brain, we need glucose. But do not need sweets! Eat any sweet berries, watermelon, and pumpkin, cabbage and potatoes.

Anti-stress cocktail

To soften in a blender 1 banana and mix with a small amount of lemon juice and 1 Cup of low-fat yogurt or fresh whole milk. To drink chilled.

Natural medicines

To support exhausted nerves and improve brain activity useful natural NOOTROPICS, including the amino acids glycine, taurine, tyrosine, Proline, glutamic and others. To ensure their in the body, it is necessary to include in the diet lean meat, hryaschik, fish, dairy products, seafood, eggs, cereals, seeds, dishes with gelatin, bananas, avocado, beets, pumpkin.

Do not interfere, and natural ANTIDEPRESSANTS — it’s not just dark chocolate (he’s the strongest), but also herring, mackerel, sardines, salmon, cod, salmon, bright color fruits and vegetables, chicken broth, seaweed, any nuts, any cheese and cereal, oatmeal and buckwheat.

For those who need to not only relieve stress, but to calm down, to stabilize the emotional balance, it is recommended natural SEDATIVE support — avocado, papaya, oatmeal, whole grain bread, nuts, mint tea and foods rich in magnesium (pumpkin seeds, potatoes, green vegetables, legumes, millet).

Soup of joy

Grind in a blender 2 bananas, pour, stir 2 cups cold milk (use whole), put it on the fire. Bring to the boil and season with 2 tablespoons of flour diluted in a little cold water, add honey to taste. Soup to cool, before serving, lightly whisk and decorate with a berry or sprig of greenery.

“Funny,” the trout

Gutted trout, wash and dry with a clean towel. Mix 0.5 cups raw peeled shrimp, 50 ml cream, 50 g grated cheese, 1 tablespoon of chopped green onions, 1/3 Cup crushed crackers, 1 tablespoon of parsley, to taste add pepper. The mixture to stuff the fish, lay it in a pan and pour over the vegetable oil. Bake in a preheated 190°C oven for 20 minutes.

Sample menu

Breakfast: salad vegetables with vegetable oil without salt protein omelet without salt, baked, tea.

Second Breakfast: an Apple.

Lunch: soup vegetarian, no salt, beef Stroganoff from boiled meat without salt, boiled potatoes without salt, freshly squeezed fruit juice diluted with water 50/50.

Snack: a decoction of rose hips, whole wheat bun.

Dinner: fish boiled with vegetables without salt or new potatoes in their skins without salt, Apple pie, tea.

At night: kefir.

Check Also

How to defuse an argument: prepare, repair or ‘let them yell it out’

A negotiator, a psychologist, a wedding planner, a conflict mediator and a maitre d’ share …