What should be the nutrition in conditions of nervous and emotional stress?
Even short-term stress can lead to unpleasant symptoms such as headaches, stomach cramps, weight gain, and frequent episodes of colds and flu.
If it is a chronic, relentless stress, it begins to affect the entire body, from digestive and reproductive to immune function.
If you do not pay attention to chronic stress, it can increase the risk of serious diseases such as obesity, type 2 diabetes, heart disease, depression and anxiety.
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Stress and slimness
Constant excitement and stress not only make you irritable, grumpy and nervous, but also negatively affects the figure.
Today, many of us are experiencing more stress than ever due to the ongoing COVID-19 pandemic. But even in pre-pandemic times, many people experienced stress and emotional strain. Approximately 35% of people rated their stress at 6 or 7 points on a scale from 1 to 7 compared to the previous month. And when asked “how they deal with stress,” among the various survival mechanisms they could choose from, 22% reported that they turn to food.
How can diet affect your stress level: for better or for worse?
When you feel that emotions and stress are getting the best of you, controlling your diet helps you get your feelings under control. And even the foods themselves can increase or decrease stress levels.
For example, cookies and potato chips do not provide any benefit. These refined carbohydrates raise blood sugar levels and then cause them to drop, increasing stress and anxiety.
Healthy food choices, including healthy fats such as avocados, eggs, and walnuts, have the opposite effect, creating a favorable signal of hormones in the brain that supports satiety, mood regulation, sleep, and energy balance.
The desire to eat cake and drink sweet coffee, and even something stronger in times of stress-not your fault. According to Harvard Medical School, when you’re stressed, your body releases hormones that increase your appetite and push you toward unhealthy but delicious and comfortable foods.
Meanwhile, stress can lead to the loss of lean muscle mass, which reduces metabolism and increases the risk of weight gain.
Are there any “medicinal” products?
To create the perfect diet for stress relief, you need to know a rough list of foods and think through a menu that is specially balanced to meet all your nutritional needs.
You can choose dishes and foods that reduce the release of stress hormones, increase the level of feel-good hormones, and maintain a high level of energy.
Cooking healthy food may be the last thing you want to do when you’re running out of time and you’re nervous. But rest assured, your time and effort will pay off in a big way – and you’ll probably notice the benefits of this food when your stress level is at its peak.
The main positive aspects – there will be more energy, calmness, a strengthened immune system and, possibly, even a thinner waist.
How the Best and worst foods Affect Stress management
When stress sets in, the body releases hormones: cortisol, insulin, and ghrelin, which can increase hunger and cravings for unhealthy foods.
If a stressful event continues, these hormones remain elevated, raising levels of another hormone called leptin, which helps your body recognize when you’re full. These hormonal changes can increase the risk of a condition called leptin resistance, which is associated with obesity.
Let’s take a look at how to adjust your diet.
Limit sugar dramatically
At first, sweet treats help lift your mood, but the rush of sugar causes your body to eat up reserved energy sources, which eventually leads to a crash.
This accident provokes irritability and depletion of reserves, which will worsen the symptoms of anxiety. If you’re trying to avoid sugar, eat lots of complex carbohydrates and a protein-rich breakfast to start your day off properly.
Try to avoid “simple” carbohydrates, such as sugary snacks and drinks, as they can cause spikes in blood sugar, which ultimately leads to a drop in blood sugar levels and a feeling of lethargy.
