Some people relieve stress by overeating or binge eating. While it may temporarily alleviate stress, repeating this behavior can have negative effects on health. It is important to prepare snacks that help reduce stress to prevent it from leading to binge eating.

 

Binge eating triggers a vicious cycle of stress

 

When the body is under stress, it secretes the hormone 'cortisol' to respond to it.

 

If cortisol is secreted for a long time and in large amounts, the body's metabolism becomes imbalanced and one becomes easily hungry. At this time, people tend to seek sweet and刺激 foods, and eating sweet foods reduces cortisol secretion, while eating spicy foods promotes the secretion of endorphins that make you feel good. These foods temporarily release chemicals such as dopamine that induce happiness, providing an immediate mood boost. However, because the effect is temporary, people tend to seek sweet and刺激 foods again. Repeating this cycle leads to weight gain, increased stress, and a vicious cycle of binge eating. A study from the University of Colorado Boulder in the United States found that groups consuming high-fat diets experienced significant increases in weight and body fat, as well as a marked decrease in gut microbial diversity.

◇Recommended Almonds and Dark Chocolate

 

To relieve stress healthily, it is recommended to eat healthy snacks instead of high-calorie foods. The 대표적인 examples are almonds and dark chocolate. Almonds are rich in vitamin E and magnesium, which help relax muscles and stabilize nerves, while dark chocolate is effective in reducing cortisol levels and alleviating stress. Preparing these snacks in advance can prevent reckless overeating.

 

Pay attention to protein intake as well. Protein is a nutrient that helps the body better cope with stress. ▲Used to build muscles, skin, and immune cells, it helps repair damaged tissues during stress and strengthens immunity. 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 circadian rhythm and stabilize metabolism, which helps regulate stress hormones.

 

It is also good to take vitamin C regularly. When cortisol is secreted, the brain responds by releasing various neurotransmitters. Vitamin C is necessary at this time. Vitamin C protects brain cells and helps ensure the proper production of neurotransmitters the brain aims to create. Foods rich in vitamin C include lemons, oranges, mangoes, pomegranates, and broccoli. In particular, the citrus scent from vitamin C-rich lemons, oranges, and limes helps facilitate blood flow in the brain and can reduce headaches caused by stress.

 

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It's an almond nut.

Dark chocolate is sweet, but

It's a bit bitter because it's dark.

 

Protein intake

Every meal ▲lean meat ▲fish

▲Eggs ▲Legumes ▲Nuts ▲Seeds

 

It seems that getting enough protein is helpful.