List of foods that affect your stress & bull; hello healthy

Stress generally refers to the body's response to something that can cause anxiety or fear (distress), it is characterized by the body's mechanism for releasing stress hormones such as adrenaline and cortisol. This condition can occur in a short or long time. In a short time, stress usually encourages us to immediately do something and reduce our appetite, but if anxiety continues and lasts for a long time, the body will produce the hormone cortisol which tends to make us feel hungry.

Effects of stress and diet

Stress makes our bodies want to consume large amounts of food (overeating) especially the desire to eat fatty and sweet foods. As time goes by and the source of stress is gone, we no longer experience anxiety so that our appetite will return to normal. However, the number of body calories will continue to increase due to consumption during stress.

Stress is a hormone reaction in the body's handling must also be in accordance with this reaction. One way is to adjust consumption patterns. Several types of food can help the body produce the hormone serotonin which can calm brain performance, reduce stress hormones and help alleviate the effects of stress such as strengthening the immune system and lowering blood pressure.

The following consumption patterns can help alleviate the effects of stress:

Eat carbohydrate sources, but prioritize complex carbohydrates

Carbohydrates help the brain to produce more of the hormone serotonin, the more carbohydrates, the better the body produces this hormone. Consumption of complex carbohydrates will last longer and help the body to produce more serotonin. Complex carbohydrates will help in maintaining body weight and blood sugar levels. Foods with complex carbohydrates include a variety of whole grain foods (whole–grain), cereals and oatmeal.

Consumption of simple carbohydrate foods such as sugar, rice and white bread can also increase serotonin levels, even in a relatively short time. This is because simple carbohydrates are relatively easy to digest. However, it needs to be limited because the side effects of consuming sweet foods will accelerate the increase in blood sugar levels and body calories.

Get vitamin C from fruits and vegetables

Vitamin C plays a role in reducing stress hormone levels and also strengthens the body's immune system. This is very necessary because stress conditions can reduce the body's immunity. Vitamin C can be obtained in relatively high amounts from citrus fruits, kiwi, pineapples, strawberries, various berries and papayas as well as vegetables such as broccoli and peppers.

Eat red beef

Beef in particular has a variety of nutrients such as omega 3, vitamins and antioxidants that can improve heart health and reduce the risk of developing depression. In addition, red beef tends to be low in fat, so this is good for consumption when under stress.

Consume antioxidants

Antioxidants are substances that can calm the mind and lower blood pressure because there are polyphenol and flavonol compounds. Antioxidants can be obtained from consumption of tea and dark chocolate.

Eat foods high in potassium

Adequate potassium consumption can increase blood pressure, especially in someone who is stressed because they are prone to developing hypertension. Potassium can be obtained from fruits such as avocado and banana.

Increase magnesium levels

Magnesium is useful for relieving the effects of stress such as fatigue and headaches. These nutrients can be obtained from various green leafy vegetables, especially spinach and other food ingredients such as soybeans and salmon.

Get omega 3

Various seafood-based foods such as tuna and salmon can also reduce the effects of stress because they contain high levels of omega 3. The benefits of omega 3 include preventing an increase in stress hormones and maintaining heart health and preventing depression.

Eat nuts

Consumption of nuts can nourish blood vessels and reduce cholesterol levels in the blood. By eating nuts can minimize the effects of stress on the cardiovascular system. However, you need to limit your intake because it has high calories.

Avoid: High consumption of fat, caffeine and sugar

When we are stressed we tend to crave foods that taste good and are addicting and encourage to eat more, but of course that's not a good way to get through stressful times. Consumption of excess fat and sugar can reduce brain performance when under stress. So that it can cause difficulty thinking clearly when under stress. Excess caffeine consumption when stressed will make it difficult for the brain to rest, coupled with the effects of caffeine that can be stored in the body can cause a person to have difficulty sleeping. Meanwhile, consumption of sugar, which is a simple carbohydrate, can lead to obesity and a faster increase in blood sugar levels if consumed in large quantities.