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Anti-stress diet is the diet, whose mission is to alleviate the stress and irritability that have become an inseparable part of everyone’s life. Problems of life and challenging situations, make it essential that in our body, there are violent reactions that develop a sense of fear and anxiety. Often, as a result of stressful situations, we reach for food, which in turn may contribute to weight gain.
- increasing insulin levels increase absorption of fats,
- the appearance of cortisol in excess, causing swelling and increase the accumulation of abdominal fat,
- reducing the concentration of leptin – the hormone responsible for satiety level signal increases our appetite,
- reduction of adiponectin – a hormone stimulating the catabolism of fat, makes the accumulation of fat at a faster pace.
Anti-stress diet can help prevent hormonal fluctuations above, and thus, will contribute to maintaining a healthy weight.
As a result of the stress usually, we reach for the carbohydrate-rich foods, such as bread or pasta, which help satisfy hunger and give a sense of satisfaction and relaxation thanks to tryptophan – a precursor of the hormone of good mood, serotonin. Unfortunately, this sort of addiction and therefore, the more we eat, the more we want.
What is anti-stress diet?
Anti-stress diet is to stabilize our endocrine and thus soothe your body.
- coffee – its stimulating effect, prevents fatigue and eliminates the excess of cortisol,
- dark chocolate (high cocoa content) – helps preserve a good mood and satisfies cravings for something sweet,
- nuts and almonds – help soothe nerves, counteract stress and muscle fatigue,
- Oats – it is anti-stress product, and at the same time a wholesome, contributes to stabilize insulin
- bananas, is the fruit of that help us to relax, help prevent fatigue, relieve stress and support the treatment of insomnia,
- lentils and chickpeas – contribute to detoxify the body by removing accumulated due to stress toxic substances from the body,
- salmon – the fish, which stimulates the production of cytokines – molecules that provide a feeling of satiety, strengthens memory and aids concentration,
- natural yogurt – helps regenerate the bacterial flora, and has a calming effect,
- bitter vegetables contribute to reducing the level of cortisol,
- green leafy vegetables and lettuce – are rich in magnesium, through the helping to relax the nervous system and reduce muscle stiffness, which is often associated with periods of high stress.
A balanced and healthy diet, which is rich in these ingredients helps to combat the irritability associated potentially stressful situations. It also helps prevent emotional eating, and at the same time contributes to losing weight by controlling satiety.
Principles of anti-stress diet
- Anti-stress diet should be based on low-fat products,
- daily food intake should be composed of 33% of fruit and vegetables – if they are cooked is best to eat them boiled steamed,
- you should choose lean meats like chicken or turkey, and fish,
- the use of fats should be based on these healthy as olive oil,
- you should avoid eating eat fried foods.
The anti-stress diet should provide our body with complex nutritional values that will help alleviate the symptoms of stress and anxiety. In particular, it is important to eat foods rich in vitamin C and B group vitamins, which help nourish the nervous system, making it more resistant to stress. Among the minerals are especially recommended zinc, magnesium, and potassium. Also, it is important to eat, foods rich in omega fatty acids, which improve mood and cognitive function.