Best healthy Foods that calm and relax

Best healthy Foods that calm and relax

Best healthy Foods that calm and relax

In the modern pace of life, it is very difficult to avoid stressful situations. Every day, a person is faced with many problems that require immediate solutions and can disturb inner peace. However, there is a whole list of foods to relieve stress and tension that help restore internal balance. 

But how to quickly relieve stress at home with simple food and drinks, and what exactly should you consume for this? We tell you about the TOP-9 most effective products for stress relief.  

Matcha Green Tea :

It is a green tea powder that is rich in L-theanine, a non-protein amino acid. It helps to reduce stress and quickly return to normal. The leaves from which the matcha powder is made are specially grown in the shade - thus it accumulates a large amount of L-theanine.  

Recent studies have shown that daily consumption of 4.5 grams of matcha in supplements or in foods such as cookies reduces the activity of the stress marker alpha-amylase. Therefore, the reception of the match is indicated for nervous tension. 

Dark chocolate:

Scientifically proven data show that dark chocolate lowers the level of the stress hormone (cortisol) in the blood and increases the level of the hormones of joy (dopamine, serotonin). In addition, the sweetness in question is rich in antioxidants, which provide invaluable benefits to the entire body . 

An experiment in which volunteers ate a 4 g chocolate bar every day for 2 weeks showed that eating chocolate is excellent for relieving stress and reducing blood cortisol levels. 

It is important to note that in order to calm down and have a good mood, it is recommended to choose this product containing at least 70% cocoa, but not to get carried away with it, but to eat no more than ¼ a bar per day, since it is high in calories. 

Nuts and seeds:

Nuts and seeds (seeds) are an essential source of Omega-3 fatty acids, which help reduce stress. Walnuts are the most omega-3s, while cashews and sunflower seeds contain tryptophan, which increases serotonin production. 

When a person is in a stressful situation, the reserves of vitamins and nutrients are depleted in his body, for example, vitamin B, potassium, vitamin E, magnesium and others. But seeds and nuts help replenish them.

So, pistachios are rich in potassium, which, among other things, can lower blood pressure and reduce stress on the heart, and sunflower seeds contain a lot of vitamin D and magnesium, which, as found in a 2017 study, can reduce anxiety. 

In order to relieve stress quickly, you can eat these types of nuts:

  • almond;
  • pistachios;
  • walnuts;
  • cashew nuts.

The seeds of the following plants can also help cope with nervous tension:

  • linen;
  • chia;
  • pumpkin. 

Green and chamomile tea :

Stress-relieving foods include warm green and herbal teas. The more effective of these is herbal, namely chamomile tea. It soothes and helps you relax. And it's best to drink it before bed. Moreover, it is scientifically proven that even 1.5 g of chamomile extract can reduce the level of stress hormone in the body.  

As for green tea, Japanese scientists claim that daily consumption of green tea increases stress resistance by 20%. Their colleagues at University College London also report that people who drink green tea experience lower cortisol levels. However, you should not overuse this product, because it contains caffeine, a large amount of which can be harmful to the body. It is best to drink herbal tea. 

Blueberry :

The peculiarities of nutrition during stress and depression are that you need to eat foods rich in antioxidants - these are blueberries. This berry increases the amount of dopamine (the hormone of happiness and joy) and is high in anthocyanins (antioxidants). Blueberries also contain vitamin C, which helps to strengthen the immune system , and people who are under stress are more likely to get sick. 

Essential oils :

How to get out of stress with smells and do they really help? Essential oils, namely their smells, have a positive effect on a person and his perception of the environment, help to calm down and achieve inner balance, and some of them evoke pleasant associations and memories.

For sedation, it is best to choose oils from these plants:    

  • lavender;
  • incense;
  • bergamot;
  • myrrh.

They can be used in several ways, such as spraying in a room with a spray bottle or pouring a few drops into an aroma lamp.