Are you one of those who reach out for a piece of cake, or chocolate when stressed? Stop comfort eating as it will not help change the situation. Instead, try to include the below-mentioned nutrient-rich foods.
Why do we crave to eat sweet foods when experiencing stress?
Our body releases glucocorticoids, and they promote sugar cravings in-order to replenish the energy supply lost during the stressful encounter. As a result, you get hungry quickly and end up eating refined carbs, fatty and sweet foods or beverages.
Reduce stress with these nutrients
- B- Vitamins
It helps reduce stress and boost mood. B- complex vitamin supplements may help improve symptoms of depression or anxiety.
- Potassium
It is important for your nervous system and relays messages between your brain and body. Also, helps regulate fluid balance, muscle contractions and nerve signals.
- Calcium
It is the key player to fight depression, relieve stress and maintain fluid homeostasis.
- Magnesium
Helps contract and relax your muscles well.
- MUFAs and PUFAs
These are referred to as healthy fats as they protect your heart.
- Antioxidants -Vitamin A,C, E
They work to combat neuroinflammation caused by free radical damage, which is a precursor to neurodegenerative diseases.
- Tryptophan, tyrosine and phenylalanine
These are the biosynthetic precursors for the important neurotransmitters like serotonin, dopamine and norepinephrine respectively.
Foods for mood
- Whole grains, yoghurt for B vitamins
- Bananas, coconut water for potassium
- Swiss chard, almonds for magnesium
- Fatty fish, walnuts for a good fat
- Green leafy vegetables, red and yellow coloured vegetables for carotene.
- Amla, citrus fruits for vitamin C
- Wheat germ, almonds, peanut butter for vitamin E.
- Tea - soothing cup of your favourite tea blend or enjoy having any drink with natural cocoa.
- Include combinations like protein with complex carbohydrates Eg. eggs with a toast, dal-rice. It helps tryptophan to cross the blood-brain barrier.
It is important to handle stress in a positive way, or else chronic stress levels might lead to depression.
REFERENCES
- Firk, C., & Markus, C. R. (2007). Review: Serotonin by stress interaction: a susceptibility factor for the development of depression?. Journal of psychopharmacology (Oxford, England), 21(5), 538–544. https://doi.org/10.1177/0269881106075588
- Singh, K. (2016). Nutrient and Stress Management. Journal of Nutrition and Food Sciences, 6, 1-6.
- Thakur M, Pandey A and Jain SC. 2012. Good mood foods: A panacea of life. Indian Food Industry 31: 45-52.