Nutrition and Dietetics Specialist Sıla Bilgili Tokgöz pointed out that you can reduce your stress and alleviate your anxiety with a nutritional program prepared in sufficient quantities with the right foods, and said, “In such periods, you can include more foods that will minimize your stress in your nutrition program. These foods activate the endorphins, serotonin and dopamine hormones associated with happiness and pleasure. So you feel better. But it is the dose that is toxic. Be sure to consume foods in accordance with the portion. says. Acıbadem Bakırköy Hospital Nutrition and Diet Specialist Sıla Bilgili Tokgöz talked about 8 foods that soothe; made important suggestions and warnings!
AVOCADO
Folic acid plays an extremely important role in maintaining brain functions. In addition, vitamins B12 and B6 and folic acid also positively affect cognitive performance and mood. Containing more folic acid than any other fruit, only a quarter of the avocado contains very high levels of B-group vitamins. In this way, it is one of the most effective fruits against stress.
BLUEBERRIES
Blueberries are rich in vitamin C, flavonoids and polyphenols. These antioxidants reduce the breakdown of tryptophan, which is needed for the brain’s ‘feel-good’ chemical to secrete serotonin, helping to improve blood circulation and improve memory. Thus, they improve overall health. Thanks to the vitamin C contained in blueberries, it also helps to cope with stress.
BANANA
Thanks to the amino acid tryptophan in the banana content, it supports the secretion of the neurotransmitter serotonin, which is associated with happiness. Serotonin regulates sleep, appetite and impulse mechanism. Increased serotonin level helps to cope with stress by ensuring good mood.
ALMOND AND HAZELNUT
Consumption of nuts, which are known to be rich in tryptophan, such as almonds, hazelnuts, peanuts and cashews, are also effective in reducing stress and contributing to the alleviation of anxiety. Thanks to serotonin, signals are sent to the brain and other parts of the body that the person is feeling good. Nutrition and Diet Specialist Sıla Bilgili Tokgöz states that nuts also contain zinc and magnesium, and says, “It has been determined that regular intake of these two minerals with food is associated with a low rate of depression.”
ASPARAGUS
Asparagus, which meets almost two-thirds of the folic acid we need daily, plays a protective role against mental stress. Many studies have shown that folic acid is effective in the treatment of depression. In many studies conducted; It has been reported that blood folic acid levels are also low in patients with depression, bipolar disorder and cognitive dysfunction.
DAISY
Thanks to its soothing effect, chamomile is effective in anxiety problems. At the same time, it helps the person to get rid of the stress of the day and relax with its anti-spasmodic and anti-inflammatory properties. One of the first signs of stress is known as “insomnia”. Nutrition and Diet Specialist Sıla Bilgili Tokgöz says, “Because it has a soothing effect, it is especially suitable for people with insomnia problems to drink a cup of chamomile before going to bed at night.” says.
SWEET POTATO
Jerusalem artichoke is a good source of prebiotics that encourage the growth of beneficial friendly bacteria living in the intestines. Nutrition and Dietetics Specialist Sıla Bilgili Tokgöz said, “It can be said that prebiotics have a positive effect on the gut-brain axis and have the potential to improve some psychiatric disease symptoms.” He continues: “There is a serious relationship between depression and bad intestinal flora in particular. When the balance of gut bacteria changes, that is, when the number of bad bacteria increases or the diversity of bacteria decreases, not only does the level of chemicals in the brain change, but there are also marked changes in behavior and the tendency to stress can increase.”
OAT
Thanks to the vitamin B6 it contains, it facilitates the secretion of serotonin, which activates the body’s pleasure-happiness mechanism. Consuming banana porridge for breakfast can help reduce stress.
STAY AWAY FROM THESE FOODS
There are foods that relieve stress as well as foods that trigger it. He points out that if you have a stressful life, you should avoid these foods.
- Drinks with high sugar content
- refined foods
- fried foods
- processed meats
- refined grains
- Biscuit
- High-fat appetizers
- Pastries