english version? Click \”Continue Reading\” then here! Nowadays we are always looking for ways to deal with the stress of everyday life and deal with anxiety. The demand at work, taking care of the house, the family, taking care of ourselves… Our body was made to deal with stress in the short term and when it becomes chronic, it can cause serious impacts on our physical, emotional and mental health. And then we find ourselves tired, depressed, feeling sick and even more stressed.
every step at once
Yes, every step at once. Unfortunately, the problems cannot be solved overnight, but if we start to be aware of where or what we can change, it is already a beginning. Unlike certain sectors in our lives, there are some that depend solely on ourselves: what we eat and drink.
Food is directly linked to our well-being, more than we imagine. For this reason, I would like to highlight the effects of stress on our health and some foods and spices that can help us balance it!
long-term effects of stress.
- Increased cortisol hormone (released in stressful situations) – compromises the immune system.
- Change in blood glucose (sugar) levels, affecting mood and energy levels.
- Digestive system becomes more lazy and inflamed, more prone to colic and gas.
- Cortisol also increases abdominal fat, related to increased cardiovascular risks.
- We can compromise our sleep, which does not generate time for our body to recover, in addition to being able to increase appetite throughout the day and decrease its metabolism. Yes, sleep is extremely important in our health.
All these symptoms mess up and deteriorate with our hormonal and cerebral function, making room for symptoms such as anxiety, depression and mood swings.
a lifestyle
I’m not a super zen person, and like many people, I’m very anxious to be able to handle everything I have as a priority in my routine. But, I increasingly realize that everything is a matter of organizing, fixing your schedule in a way that you can find time for yourself and all your other priorities, without wanting to embrace the world at once. Difficult but important to keep this in mind.
In addition to seeking to have a very healthy diet, with flexibility for exceptions, I always influence my patients to occupy themselves with activities that also bring pleasure and improve self-esteem. When I talk about self-esteem, I don’t mean being \”fit\” or healed, how about thinking a little further? The act of taking care of yourself, taking care of what you eat and what makes you feel better, is an act of self-love that, consequently, brings more confidence and personal satisfaction. This is not limited to what you eat, of course. Other personal issues and choices also influence your well-being.
I try to include activities that calm and relieve stress, such as surfing, being in contact with nature, practicing jiu jitsu, watching good movies or any activity that turns off a little bit of routine or problems.
I selected just a few foods that have important nutritional factors in the fight against stress, through different metabolic pathways in our body, but that can bring in addition to flavor, balance in our body. Some tips on how to use it in a very creative way.
dark chocolate
What does: decreased stress hormones, Regulates blood glucose and blood pressure, get better cognitive function, help in humor And it can even improve your energy.
rich in: Antioxidants that help the immune system / magnesium: relieves headaches, palpitations, precursor of serotonin (promotes a sense of well-being) / iron: increases energy, helps in mood. Phenylethylamine is a natural ingredient that is produced in the brain when we feel positive emotions.
How to use: Choose chocolates with a higher cocoa content, ranging from 70-90% cocoa. Remember that most chocolates contain sugar, so I always consume a daily dose of 20g/day. Homemade: Melt semisweet chocolate in the bain-marie and on a parchment paper pour over chestnuts. Take it to the freezer and wait for it to harden. Ready!
Avocado
What does: Decreases bad cholesterol, increases absorption of nutrients from other foods, aids in digestion and regulates blood pressure.
rich in: beta-sitosterol, assists in cholesterol/folic acid, vitamin K and pantotonic acid that reduce stress levels and improve the nervous/potassium system, regulates fluid retention and therefore blood pressure.
use in: Spinach salad to increase nutrient absorption, guacamole (mix avocado, raw onion, cilantro and lemon juice), green smoothies, beaten with almond milk and frozen banana.
Oat
What does: Support for the nervous system, increases energy levels and relieves fatigue, aids in digestion and sleep quality.
rich in: Soluble fibers (help cholesterol), B vitamins (increase the production of serotonin = feeling of well-being), magnesium (important to improve irritability and anxiety, in addition to improving headaches) and more information in my post of the pantry session.
use in: Oatmeal porridge with vegetable milk, in yogurts or fruits, an excellent substitute for flours refined in recipes and wherever else your imagination wants.
Ginger
What does: It helps relieve digestion problems, decreases muscle pain and inflammation, can improve mood and even improves the absorption of other nutrients.
rich in: Gingerol, a phytonutrient that helps to reduce and muscle pain by 25%, improves tension of headaches, increases saliva production by improving digestion and its taste, in addition to reducing nausea. antioxidants that improve the body’s defense system; Vitamin B6 that protects us from the emotional and physical effects of stress.
How to use: Smoothies (include fresh ginger flakes according to your taste), for marinating fish or chicken (mix with garlic and herbs), pour ginger flakes into your bottle of water or teas.
cranberries
What does: It can balance blood sugar levels, function as a cardiac protector, reduce inflammation, protect the brain against stress problems, improve its defense system against invaders (viruses, fungi, etc.)
rich in: One of the richest sources of vitamin C and other antioxidants, which makes it so important in reducing and preventing stress damage. Resveratrol, a very important agent in reducing bad cholesterol (LDL) and cardiac protection, in addition to chemical agents that can prevent stomach ulcers.
How to use: Mix with apple and cinnamon and add on top of your morning oatmeal porridge, make a juice with water and sweet with stevia, or use it as a hot drink mixed with chamomile. They combine in salads of green leaves and goat cheese.
mushrooms
What does: balances blood sugar levels, encourages combat against inflammation, such as Type II diabetes, cardiovascular disease and cancer. Helps in the health of the liver and endocrine system.
rich in: copper, therefore can prevent damage to the DNA from our cells caused by oxidative stress; Potassium, serving as a blood pressure regulator and reduces the risk of stroke (cerebrovascular accident) and niacin, important for the health of the nervous system.
How to use: Grilled, roasted on parchment paper, in soups or bruschetta. It can be included in omelets or frittatas. Combine with garlic, chives and a touch of soy sauce (always recommend low sodium).
Apple
What does: Balances sugar levels, contributes to the functioning of the liver, decreases the production of cortisol (stress hormone), improves digestion and contributes to depression.
rich in: Quercithin, a nutrient that collaborates with the immune system, reduces the production of cortisol, improves brain function; sulfur, which helps in liver function; Pectin, a fiber that contributes to the control of blood sugar, balanced intestinal flora and assists in digestion.
How to use: At the will of candy, it can be sliced and grilled with cinnamon and a pinch of coconut oil, it can be increased in your oatmeal or as a snack with an almond paste.
Almonds
What does: Stabilizes blood sugar, balances cholesterol profile, promotes relaxation, heart protector and increases energy levels.
rich in: Vitamin E, an important antioxidant in preventing damage caused by stress and improving immune system. Rich in B vitamins and magnesium, both are very important in the production of serotonin that regulates mood and relieves stress symptoms; Zinc, mineral that many antioxidants depend to act against stress; Calcium, which in turn, collaborates with muscle relaxation and collaborates with sleep.
How to use: Sprinkle in salads, mix with dried fruits for a snack, to make almond milk, almond pesto sauce and almond paste.
Eggs
What does: It promotes cardiovascular health, regulates mood, supports brain and nerve health, increases energy levels and promotes adrenal gland support.
rich in: tryptophan, an amino acid that participates in mood regulation and contributes to your sleep; Tyrosine, also aminoacid that promotes mental activity and concentration; Pantothenic acid, a vitamin known as anti-stress, ensuring support of the adrenal glands.
how to use? in omelets stuffed with mushrooms, avocado and goat cheese, cooked and chopped in salads, in pancakes (two recipes, here and here)
Extras:
other studies: Here , fast food vs depression
Nowdays we are always looking for ways to release stress and fight against anxiety. Modern Life Can Be Demanding and Full of Challenges, with Stress Coming from Different Directions: Work, Family, Housework, Ourselves, and the List Goes On…
Our body is designed to deal with short-term stress and when it becomes chronic, can cause serious impacts on our physical, emotional, and mental health. and then we might find ourselves tired, depressed, feeling sluggish, and even more stressed.
We need to address our stress and be conscious that problems will not be solved overnight. As a nutritionist, I’d like to warn people of things that we do can take control: what we eat and drink.
By Choosing the Right Food and Adding Variety in Our Menu, We Can Achieve Real and Positives Results Against Stress, But Before Anything, I’d Like to Explain Why Stress Can Be So Harmful to Our Mental, Physical, and Emotional State.
the effects of long-term stress
- increased cortisol hormone (released in stressful situations) – compromises the immune system.
- Changes in Glucose (Sugar) Levels in the Blood, affecting mood and energy levels.
- The digestive system becomes lazier and inflamed, more prone to cramps and gas.
- Cortisol also Abdominal Fat, Associated with increased cardiovascular risk.
- We commit our sleep, which does not generate time for our body to recover, lower our metabolism, and can increase appetite throughout the day. yes, sleep is something extremely important to our health.
All of these Symptoms deteriorate and mess up with our hormones and brain function, making room for symptoms like anxiety, depression, and mood swings.
The following ingredients are one my favorites \”stress fighters\”, but not the only ones, of course. understand how they can help against stress, why, and some creative ideas that i use on my daily basis.
dark chocolate
what it does: Decrease Stress Hormones, Regulates Blood Glucose and Blood Pressure, Improves Cognitive Function, Lifts Mood and Can Even Improve Your Energy.
Rich in: Antioxidants, Which Improves Immune System and Heart Health / Magnesium: Relieves Headches, Palpitations, Serotonin Precursor (Promotes Wellness Sensation) / Iron: Energy increases, helps in the mood. Phenethylamine: A Natural Ingredient That Is Produced In The Brain When We Feel Positive Emotions
Tips: Choose Chocolates with Higher Cocoa Content, Ranging Between 70-90% Cocoa. Remember that most of the chocolate containers suck up avoid consuming in excess.
Ideas / Use in: a few squares as a snack or a sweet treat after dinner, homemade: melt semisweet chocolate in double boiler and pour into a baking paper over nuts. Take the freezer and allow hardening. Chocolate Smoothie: Blend Few Squares or 1 TSP. of Dark Chocolate Powder with Frozen Banana and Almond Milk.
avocado
what it does: Reduce Bad Cholesterol, Increases Absorption of Nutrients from Other Foods, AIDS Digestion and Regulates Blood Pressure.
Rich in: Beta-Sitosterol Assists in Cholesterol / Fiber and Monounsaturated Fats, Balancing Sugar Level and Preventing Insulin Resistance, Common Side Effect of Stress/ Potassium, Regulates Fluid Retention and Therefore Blood Pressure.
Ideas / Use in: Spinach Salad to Increase Nutrient Absorption, Guacamole (Avocado Mix, Raw Onions, Cilantro and Lime Juice), Green Smoothies, As a spread to your toast.
oats
what it does: Support to the nervous system, increases energy levels and Relieves Fatigue, Help Digestions and Quality of Sleep.
Rich in: Soluble Fiber (AIDS in Cholesterol), B Vitamins (Increase the Production of Serotonin = Sense of Well Being), Magnesium (Important to Improve Irritability and Anxiety, and Improve Headches) and more information on my post pantry session.
ideas /use in: oatmeal with vegetable milk in yogurt or fruit, excellent substitute for refined flour in recipes and where else your imagination wants.
ginger
what it does: Help Allevate Digestive Problems, Reduces Inflammation and Muscle Pain, Can Enhance Mood and Further Enhances The Absorption of Other Nutrients.
Rich in: Gingerol, Phytonutrient that helps reduce muscle pain and in 25%, Improves Tension Headaches, Increases Saliva Production Improving Digestion and Your Taste Buds and Reduce Nausea. Antioxidants that improve immune system and b6 that protects us from emotional and physical effects of stress.
Ideas / Use in: Smoothies (Include Fresh Ginger Slices According to Your Taste), To Marinate Fish or Chicken (Mix with Garlic and Herbs), add Fresh Ginger Slices in Your Water Bottle or teas.
cranberries
what it does: Can Balance Blood Sugar Levels, Work as a Heart Protector, Reduce Inflammation, Protect the Brain Against Problems Associated With Stress, Improves Your Immune System Against Viruses, Fungus, etc.), and Improves Digestion.
Rich in: One of the richest sources of vitamin C and other antioxidants, which makes it is important in reducing and preventing damage caused by stress. Resveratrol a Important Agent that Might Reduce Unhealthy Cholesterol (LDL) Levels and Heart Protection. Also Contain Chemical Agents that Might Prevent Stomach Ulcers.
how to use: Mix with Apple and Cinnamon and add on top of your morning oatmeal, make a juice witith water and sweetened with stevia or honey, or use as a hot drink mixed with chamomile. Combine in Green Leafy Salads and Goat Cheese.
mushrooms
what it does: Balance Sugar Levels in the Blood, Encourages The Fight Against Inflammation, Such as Type II Diabetes, Cardiovascular Disease and Cancer. Helps in the Liver Health and Endocrine System Function.
Rich in: Selenium, Important for Thyroid Function and Mood, Copper that may prevent damage to the DNA of our cells caused by oxidative stress; Potassium, Serving As Blood Pressure Regulator and Reduces Risk of Stroke (Stroke) and Niacin Important for the Health of the Nervous System.
Ideas / Use in: Grilled, Baked in Parchment Paper, in Soups or Bruschetta. Can include in omelets or frittatas. It combines with Garlic, scallions, and a touch of soy sauce (Low Sodium Recommend Always).
apples
what it does: Balance Sugar Levels, Helps with Liver Function, Decreases The Production of Cortisol (Stress Hormone), Improves Digestion, and Assists in Depression.
Rich in: Quercetin, Nutrient that Contributions to the Immune System, Reduces Production of Cortisol, Improve Cerebral Function; Sulfur, Which Helps in Liver Function; pectin fiber which helps to control blood sugar, balance the intestinal flora and aids in digestion.
how to use: Grilled or Baked with Cinnamon and a Hint of Coconut Oil, Can Be Added Into Your Oatmeal Or As A Snack With Nut Butter
almonds
what it does: Stabilizes Blood Sugar, Balances Cholesterol Profile, Promotes Feeling of Relaxation, Improves The Heart Health, and Increases Energy Levels.
Rich in: Vitamin E, An Antioxidant Important in Preventing Damage Caused by Stress and Enhances Immune System. rich in b-complex vitamins and magnesium, both very important in the production of serotonin, which regulates the mood and limits of the stress; Zinc, Mineral That Many Antioxidants Depend to Counteract Stress; Calcium, which contributions for a RESTful Sleep and Encourage Relaxation.
ideas / use in: sprinkle on salads, mix with dried fruit for a snack, to make almond milk, pesto sauce with almonds, and almond butter.
eggs
what it does: Promotes Cardiovascular Health, Regulates Mood, Supports Brain Health and Nerves, Increases Energy Levels and Supports Adrenal Glands.
Rich in: Tryptophan, an amino acid that participates in the regulation of mood and contributions to sleep; tyrosine also an amino acid that improves mental activity and concentration; Pantothenic Acid, Vitamin Known As Anti-Stress Vitamin, Ensuring Support of the Adrenal Glands.
how to use? Omelets with mushrooms, avocado and goat cheese, hard-boiled eggs chopped in salads, pancakes (two recipes, here and here), or any Egg Style (Fried, Scrambled, Poached, etc.).