Stress affects various areas of the body, including the digestive and nervous systems. This is why efforts to manage stress should be accompanied by overall health maintenance. Eating certain foods can help reduce stress caused by those foods. We explore the article titled "Meal Methods That Help Manage Stress" published in 'BBC Good Food'.

 

◇Focus on natural foods and include vegetables in every meal to manage stress. It is recommended to compose your diet mainly with natural foods and ensure you consume vegetables at every meal. Natural foods are not processed, so they are rich in nutrients such as vitamin C, B vitamins, and magnesium. These nutrients are essential for maintaining adrenal function, which secretes stress hormones. You can sufficiently intake these nutrients by using various cooking methods, such as salads with leafy greens like spinach and kale, grilled eggplant, broccoli, and bell peppers drizzled with olive oil, or soups made with onions and carrots.

◇Balanced Breakfast Breakfast is an important meal that determines the day's metabolic activity, and having a nutritionally balanced breakfast helps manage stress. A breakfast that includes complex carbohydrates such as whole grains, proteins, and healthy fats like unsaturated fatty acids provides a stable supply of energy needed by the brain, improves mood, and alleviates stress responses.

 

◇ Sufficient Protein Intake When stress is excessive, attention should be paid to protein intake. Protein is a nutrient that helps the body better cope with stressful situations. ▲ Used to build muscles, skin, and immune cells, it helps repair damaged tissues and strengthen immunity during stress. If you are continuously exposed to stressful situations, it is advisable to increase your protein intake by 10-20% above your usual amount. Include lean meat, fish, eggs, legumes, nuts, and seeds in every meal. Especially, increasing protein intake at breakfast can improve biological rhythms and stabilize metabolism, which helps regulate stress hormones.

 

◇Avoid refined carbohydrate intake Foods containing refined carbohydrates such as flour, rice, and sugar should be avoided. Refined carbohydrates are quickly digested and absorbed in the body, causing a rapid increase in blood sugar levels followed by a quick drop. During the fluctuation of blood sugar, increased cortisol secretion makes the body more sensitive to stress. As energy levels become unstable, mood swings and fatigue may occur. Consuming complex carbohydrates that are digested slowly and gradually raise blood sugar levels is beneficial for stress management.

 

◇Avoid habitual emotional eating Be careful to prevent emotional eating from recurring. Sometimes people binge eat due to stress and seek刺激ing foods. This is called emotional eating, and if it occurs excessively, it can lead to food addiction. Food addiction is characterized by wanting to continue eating even after feeling full, which can result in weight gain, extreme stress, and depression. To break free from food addiction, it is better to introduce new flavors to the brain rather than familiar tastes like sweet, salty, or spicy. When food touches the tongue, taste signals are transmitted to the brain via sensory nerves, so consuming vegetables rich in fiber and whole grains with low glycemic index first can help the brain recognize different flavors. Developing a habit of eating regularly at set times is also necessary to regain control over food intake.

 

It is better to drink water instead of caffeinated beverages such as herbal tea, fruit tea, or coffee. The stimulating effect of caffeine temporarily boosts energy, but excessive or prolonged consumption can increase stress. Caffeine stimulates the central nervous system, inducing the body's stress response, and affects the adrenal glands, increasing the secretion of the stress hormone cortisol. In stressful situations, it is advisable to avoid caffeine intake and opt for water or herbal teas and fruit teas that do not contain caffeine.

 

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Caffeine is the best, but...

I think my stress is easing a bit.

But it seems that it is not actually good for health.

 

Herbal tea is also okay, right?

It's nice to drink tea in the fall.