5 Foods that Help Fight Stress

 

There are mangy great ways to manage and reduce stress levels when you're feeling tense. Foods can be an ally or enemy depending. It can take your stress levels down or up, so it's important to make sure you are eating the right foods. Being stressed can increase your need to certain nutrients, like vitamin C, vitamin B, selenium, and Magnesium. Unhealthy eating patterns can send stress levels up and increase your risk of health problems down the road if you don't address them. A well balanced and nutritious diet is likely the most important ingredient for for health. So if your under pressure, here are 5 stress relieving foods.

 

1. Herbal Tea

Holding and sipping a warm beverage increases feelings of interpersonal “warmth” and friendliness. There's a soothing effect of sipping a warm drink, but certain herbs, like lavender and chamomile, have been shown to have a relaxing effect on their own. Herbal tea is great for winding down but green tea is perfectly fine when you need a small jolt of caffeine because it’s full of flavonoids, which studies show support brain health. They can help protect neurons against injury induced by neurotoxins, suppress neuroinflammation, and promote memory, learning, and cognitive function.

2. Dark Chocolate

Dark chocolate in the diet can reduce stress in two ways via its chemical impact and its emotional impact. Chocolate feels like such an indulgence that it can be a real treat to simply savor a piece of it, and that feeling alone can help to reduce stress. Dark chocolate, which is rich in antioxidants, may also help reduce stress by lowering levels of stress hormones in the body. But be sure to enjoy dark chocolate in moderation.. That means you should aim to eat only one-fourth of a small dark chocolate bar (about 1 oz). Also, make sure the bar doesn’t contain an unnecessary surplus of added sugar.

3. Whole Grain

 Carbohydrates can temporarily increase levels of serotonin, a hormone that boosts mood and reduces stress. Once serotonin levels are increased, people under stress can concentrate and focus better . Just make sure to choose healthy, unrefined carbohydrates, like sweet potatoes and whole grains, for better nutrition, and limit simple carbs, such as cookies, cake, and “white” foods, including white pasta and white bread. Unrefined carbs cause a quick spike and crash of blood sugar, while complex carbs contain vitamins and minerals as well as fiber, and so take longer to digest and have less of an immediate impact on blood sugar.

4. Avocados

 Avocados are not only delicious, they also offer omega-3 fatty acids. This healthy essential acid is known to reduce stress and anxiety, boost concentration, and improve mood, It is important to get the right amount of omega-3 fatty acids in your diet for overall health, in addition to the benefit of helping reduce stress. The possible superpower of avocados goes beyond their omega-3 fatty acids. They also consist of phytochemicals, fiber, and essential nutrients.

5. Fish

Get rid of stress and help prevent heart disease by adding seafood to your diet. Fatty fish in particular are a great option because they’re heart-healthy, and their omega-3s may help ease depression because the nutrients easily interact with mood related brain molecules. Fatty fish include tuna, halibut, salmon, herring, mackerel, sardines, and lake trout.

5 Hobby Ideas to Live Stress Free

 

    With today's stressful lifestyles, it's important to have time that you take to do something just for the fun of it as part of your self-care. While there are many other hobbies out there, here are five popular hobbies to get you started on a stress free life.

 

1. Photography 

It has been proven that creativity and art therapy are valuable tools for emotional wellness. Photography is one such tool that you don't have to go to school or be a professionally trained. With modern cameras anyone can take photos and just by taking a photo, you are taking the time to stop and look at your environment through a new lens. This can be the moment that changes your day from a negative to a positive or at least gives you a moment to be distracted and calm. 

 

 

 

2. Music

Learning to play a musical instrument provides a peaceful retreat from the pressures of daily life. Some benefits of playing music include better communication skills, improved emotional release, and decreased anxiety and agitation. Musical training promotes cognitive function, mental health, and a connection to others.
 

 

3. Art

Many artistic people say that the creating art is a wonderful stress reliever. The creation of art can provide a release for difficult emotions, a distraction from stressful thoughts and experiences, and a chance to get into a state of "flow" that can be restorative in many ways. Even if you are not artistically inclined you can still benefit from artistic creation.

 

 

4. Exercise

Physical activity can help take your mind off your worries. The repetitive motions involved in exercise promote a focus on your body, rather than your mind. By concentrating on the rhythm of your movements, you experience many of the same benefits of meditation while working out. By focusing on a single physical task you can produce a sense of energy and optimism. This focus can help provide calmness and clarity. Some people notice an improvement in their mood immediately after a workout. Those feelings don’t end there, but generally become cumulative over time. Chances are, you will notice increased feelings of well-being as you stay committed to a consistent exercise routine.

 

5. Writing

Many have found journaling to be a great stress reliever, and the practice comes with proven stress management and health benefits as well! Writing, whether in a personal journal, as an amateur author, or even as a professional, is a hobby that can be cathartic and relaxing, and provides something great to share with others.