Stress level and diet are closely related concepts.
By adjusting your diet, choosing the right diet for yourself, you can make your life easier and feel the invisible protection in the form of stress resistance.
Stress is an adaptation syndrome: your reactions to events, to external and internal stimuli; your ability to adapt, inner calmness and confidence … In a word, stress is not an impact, but a factor that affects our brain.
It can be single – acute, or chronic – daily. Of course, each of us is subject to stressful influences, but to different degrees.
When there are many of them, the body “responds” with disturbances in the work of some organs, memory, appetite, internal processes, and of course, this greatly affects the quality of life.
Please pay attention to an important note: sometimes it is inappropriate to “treat” stress with proper nutrition. A healthy diet and taking vitamins are never superfluous, but in cases where stressful, depressive conditions become a habitual way of life, their prevention and stress resistance training are meaningless. A person in such a situation may need the help of a psychologist, psychotherapist or psychiatrist, and only a doctor, if necessary, prescribes drug treatment.
Compliance with the work and rest regimen, drawing up a healthy diet, physical activity and, of course, support of loved ones – in the aggregate, all this is a whole “immunity” against stress. Another important factor in stress resistance is a healthy gut microbiota.
So, a short excursion into the microelements that we need, including for the prevention of stressful conditions. The body can get them both from the usual products and from specialized food products under the supervision of a specialist.
B vitamins
Water-soluble vitamins that do not require fat for absorption. With the exception of B12, vitamins of this group do not accumulate in the body – they must be supplied to it every day with food intake.
Maintaining the functioning of the nervous system is one of the key properties of B vitamins.
The main list of food products with this vitamin is meat, fish, yeast, milk, cottage cheese, cheese, sour cream.
Magnesium
This mineral helps to relax muscle fibers and slows down the excitation processes in the central nervous system. That is, magnesium helps the body to be less sensitive to external influences, thereby reducing stress levels.
It is found in green vegetables and herbs, grains, nuts, seeds, and legumes. By the way, some foods can flush magnesium out of the body: for example, alcoholic beverages, tea and coffee in large quantities.
Omega-3 PUFA
Omega-3 polyunsaturated fatty acids are a group of fatty acids involved in metabolism. They are the building blocks of cells, prevent diseases of the heart and blood vessels, asthma, and – to the point of conversation – depressive manifestations. Omega-3 PUFAs are found in seafood.
Inulin
It is a vegetable dietary fiber from the roots of chicory and Jerusalem artichoke. Inulin supports healthy intestinal microflora and promotes the growth of beneficial bacteria in the human body.
It is found in plant foods such as bananas, wheat, garlic, asparagus, onions, and leeks. And also in barley, rye, chicory and Jerusalem artichoke.
Zinc
This micronutrient, in addition to many beneficial properties, promotes brain function, reducing the risk of depression and reducing stressors.
It is found in oysters, crabs and lobsters, as well as beef, pork, and yogurt. There are also plant-based analogs: for example, pumpkin seeds, sesame seeds, baked beans, cashews, lentils, chickpeas, oatmeal and cereals.
The material was prepared by Alexandra Goryunova
Some information is taken from the report of an expert for the ESISPP Association – President of the International Community “Stress under Control”, Doctor of Medical Sciences, neurologist E. S. Akarachkova