When stress builds up, pack this food.

Some people relieve stress by overeating or binge eating. While this may seem to temporarily relieve stress, repeated behaviors can have negative health consequences. It's important to keep snacks that help relieve stress in mind to prevent binge eating.

 

◇Binge eating creates a vicious cycle of stress.

 

When the body is stressed, it secretes the hormone 'cortisol' in response.

 

When cortisol is secreted in large amounts over a long period of time, the body's metabolism becomes unbalanced and hunger increases. This leads to craving sweet and stimulating foods. Eating sweet foods reduces cortisol secretion, while spicy foods stimulate the release of feel-good endorphins. These foods release dopamine and other happiness-inducing chemicals, providing an immediate mood boost. However, the effect is temporary, leading to a return to cravings for sweet and stimulating foods. This cycle repeats, leading to weight gain, increased stress, and a vicious cycle of binge eating. A study conducted by the University of Colorado Boulder found that a high-fat diet not only significantly increased body weight and body fat, but also significantly reduced gut microbiome diversity.

◇Almond and dark chocolate recommendations

 

To relieve stress in a healthy way, it's recommended to eat healthy snacks instead of high-calorie foods. Almonds and dark chocolate are prime examples. Almonds are rich in vitamin E and magnesium, which help relax muscles and calm nerves. Dark chocolate lowers cortisol levels, effectively relieving stress. Preparing these snacks in advance can help prevent indiscriminate binge eating.

 

Pay attention to your protein intake. Protein is a nutrient that helps the body better cope with stressful situations. It's used to build muscles, skin, and immune cells, helping to repair damaged tissue and strengthen the immune system. If you're constantly exposed to stress, it's recommended to increase your protein intake by 10-20%. This can be achieved by including lean meat, fish, eggs, beans, nuts, and seeds at every meal. Increasing protein intake, especially at breakfast, can improve your circadian rhythm and stabilize your metabolism, helping to regulate stress hormones.

 

It's also good to regularly consume vitamin C. When cortisol is secreted, the brain releases various neurotransmitters to counteract it. Vitamin C is essential at this time. Vitamin C protects brain cells and helps the brain produce the neurotransmitters it needs. Foods rich in vitamin C include lemons, oranges, mangoes, pomegranates, and broccoli. The citrusy aroma of vitamin C-rich lemons, oranges, and limes helps improve blood flow to the brain, which can also help reduce stress-induced headaches.

 

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Almond nuts

Dark chocolate is sweet but

It's dark so it has a bit of a bitter taste.

 

Protein intake is

▲ lean meat ▲ fish at every meal

▲Eggs ▲Beans ▲Nuts ▲Seeds

 

I guess it helps to eat protein.