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As a young professional that is just starting her career, I'm sure you can agree that balancing demanding working hours with your personal/family life and leisure can warrant stress. Over the counter vitamins are available to help reduce stress and keep your daily nutrient needs on point. However, only recently I have realized that what we consume can also help us ease our way into our busy routines. Eating fast food or munching on a bag of chips can help us feel sluggish and drinking too much coffee to calm us down can actually all the more make us feel more tension.
I'm not a medical expert but that's what I noticed based on personal experience. I took time to read up some food that can help ease stress and anxiety so let's jump right in and look into these food items you can incorporate in your day-to-day diet:
Green Leafy Vegetables
Dark greens such as spinach (locally the type of spinach available is alugbati) or kangkong are rich in folate help produce mood-regulating neurotransmitters such as serotonin and dopamine. I'm sure you can associate dopamine with chocolates and falling in love. Several studies and articles can attest that people who consume this regularly feel calmer, happier and energetic!
Turkey is a good source of tryptophan that's an amino acid that helps produce serotonin. Turkey in general can be hard to come by locally but thankfully pumpkin seeds, nuts and free-range organic eggs can also be alternatives.
Yogurt and fermented vegetables are also rich in beneficial bacteria that can improve brain function. Probiotics found in these foods such as lactobacillus rhamnosus has been proven to help reduce anxiety and depression-related behavior.
Animal-Based Omega-3 Fats
Salmon, sardines and anchovies and even supplement form can reduce anxiety and has been known to help prevent the signs of depression.
Anthocyanins are the reason why blueberries and blackberries have their deep color. It's an antioxidant that aid our brain in producing dopamine. Now you know why these berries are a popular choice when whipping up detox water.
A favorite of mine (albeit expensive locally *sigh), studies indicate that eating two servings of pistachios a day lowered vascular constriction during stress, which means the load on your heart is reduced since your arteries are more dilated.
Again- dopamine. Need I say more?
Avocados are enjoying the spotlight for awhile now and we can't help it- Avocados provide close to 20 essential health-boosting nutrients, including potassium, vitamin E, B vitamins and folate. This superfruit can also help reduce blood sugar levels and consumption can help keep your mood steady, even in times of stress.
#y101 #alwaysfirst #food101