STRESS BUSTERS

What Foods Should Be On Your Menu For 2022

With the start of a new year comes the opportunity for a fresh start, so if you’ve been feeling stressed out lately, it’s time to make a change, and it can be as simple as altering your diet.

Stress is a typical issue for many, but it’s often a huge burden on firefighters. There are numerous variables that cause stress in the body; a hectic job, lack of sleep, family commitments, and equally what we eat and how our digestive system, immune system and nervous system are functioning. Stress raises your need for particular nutrients like vitamin C, vitamin B, selenium, and magnesium.

Eating a well-balanced, healthy diet is essential in order for our bodies to cope with the physiological changes brought on by stress. Here is a list of foods that may help with stress relief.

Herbal Tea

feel. Sipping a warm drink has a calming impact regardless of flavour, but certain herbs, such as lavender and chamomile, have been demonstrated to have a relaxing effect on the body. Teas like peppermint, oat flower, and lemon balm are also recognised for their relaxing powers. Green tea can also help you to relax. Its leaves contain the amino acid theanine, which aids relaxation and stress reduction. According to studies, theanine also aids in the reduction of anxiety, so try a warm cup of herbal tea the next time you’re feeling stressed and anxious.

Dark Chocolate

more flavonoids than black tea, red wine, and apples, among other high-antioxidant foods. There are many brands of dark chocolate available, however, the best option is to choose a dark chocolate that is made with as few ingredients as possible. Green & Blacks 85% organic dark chocolate is a great choice as well as Lindt’s 85% cacao, extra dark chocolate.

Whole Grains

Herbal teas aid in the promotion of feelings of warmth and calmness. It’s not always the nutrients in food or drinks that help you relax; sometimes it’s how they make you

Incorporating dark chocolate in your diet can help you feel less stressed in two ways: chemically and by how it makes you feel.

Cocoa, which is abundant in dark chocolate, has been found to be rich in a class of antioxidants called flavonoids, which have been linked to a number of health benefits, helping to reduce stress by lowering levels of stress hormones in the body. It’s crucial to pick a high quality dark chocolate brand. In fact, high-quality dark chocolate has

Carbohydrates cause the brain to produce more serotonin, a hormone that improves mood and decreases stress. People who are stressed experience improved levels of concentration when their serotonin levels are raised. It’s ideal to consume complex carbohydrates, which take longer to digest, for a consistent supply of this feel-good hormone. Whole-grain breads, pastas, sweet potatoes and morning cereals, such as old-fashioned porridge, are all good options. Complex carbohydrates can also help you feel more balanced by keeping your blood sugar levels in check.

Avocados

ounces of fatty fish twice a week for a healthy dose of feel-good omega-3s.

Nuts

Getting adequate potassium is one of the best ways to lower blood pressure, and half an avocado provides more potassium than a medium-sized banana. When stress makes you crave a high-fat treat, a small amount of guacamole made from avocado could be a good option. Avocados are heavy in fat and calories, so keep that in mind while eating them. Avocados are also rich in omega-3 fatty acids. These essential acids have been shown to alleviate stress and anxiety, increase attention, and improve mood.

Fatty Fish

Healthy fats may be found in pistachios, as well as other nuts and seeds. A handful of pistachios, walnuts, or almonds a day may help decrease cholesterol, reduce inflammation in the arteries of your heart, reduce the risk of diabetes, and protect you from the effects of stress.Nuts are also high in minerals, such as B vitamins, magnesium and healthy fatty acids.

Citrus Fruits

pressure received vitamin C before a stressful task, their blood pressure and cortisol (a stress hormone) levels recovered to normal faster. Other fruits that are particularly high in vitamin C are grapefruits and strawberries.

Warm Milk

Fatty fish such as salmon, tuna and mackerel are also rich in Omega-3 fatty acids, which can help protect against heart disease, depression, and can also prevent surges in stress hormones. Eat at least 3.5

Oranges are on the list because of their high vitamin C content. This vitamin has been shown in studies to reduce stress hormone levels while also improving the immune system. When persons with high blood

Another traditional bedtime stress reliever is a glass of warm milk. Calcium has been shown in studies to help with anxiety and mood changes. Skimmed or low-fat milk is often recommended by dietitians. Warm milk has a calming effect on both physical and psychological levels. For example, for those who grew up sipping warm milk before bed, the ritual might signal that it’s time to sleep. Many also find it intrinsically calming to sip a hot beverage while cuddled up on the sofa.

Sources: https://www.everydayhealth. com/diet-nutrition-pictures/how-toreduce-stress-with-diet.aspx and https:// www.webmd.com/diet/ss/slideshowdiet-for-stress-management