Too much stress can easily make you sick. Recommended stress-relieving foods

In the 21st century, stress is a common disease of civilization that affects the health of modern people. When stress exceeds the human body's capacity, it will lead to an imbalance between the sympathetic and parasympathetic nervous systems, thereby disrupting the endocrine system. In the long run, it can easily cause various physical discomforts, such as recurring headaches, chest tightness, and unexplained body aches. What's more serious is thatExcessive pressureIt may also cause blood sugar to get out of control, increase the risk of diabetes, and even induce heart disease due to sympathetic nervous system disorders. However, the impact of stress on health is closely related to endocrine. As long as you take in a moderate amount of foods that help regulate endocrine, you can, to a certain extent,relieve stress, improve your physical condition. Here are 10 foods that have a stress-relieving effect:

Green tea and matcha

Green tea contains an amino acid called theanine. A 2017 retrospective analysis of 49 studies found that theanine not only improves mood and alleviates depression, but also helps the body relax and stabilize emotions. Studies have shown that consuming as little as 40 mg of theanine can produce initial benefits, while consuming 200 mg increases its calming effect, effectively reducing tension and anxiety, similar to a mild tranquilizer. Notably, matcha contains a higher level of theanine than regular green tea, making the stress-reducing effects of drinking pure matcha even more pronounced.

Yogurt

In science, there's a saying that "the gut is the body's second brain," meaning that gut health is closely linked to brain function. Yogurt is rich in Lactobacillus and Bifidobacterium, two common probiotic bacteria. A 2014 study found that these probiotics not only maintain gut health but also indirectly impact brain function. Through their anti-inflammatory effects, they can improve anxiety, depression, and excessive stress caused by chronic inflammation.

egg

Serotonin is the body's natural "relaxation hormone," helping the body relax and calm emotions. Insufficient serotonin production can lead to anxiety and restlessness. Serotonin production requires a significant amount of tryptophan. Eggs, as a nutritionally complete protein source, contain all the essential amino acids needed for growth and development, including tryptophan. Consuming eggs to supplement with tryptophan promotes serotonin synthesis, thereby helping to relieve stress on the brain.

pumpkin seeds

Potassium ions and magnesium ions are known as "natural tranquilizers". They can not only help regulate blood pressure and heart rate, but also help people maintainemotionally stable, avoid impatience, and indirectly improve emotional state. In addition, zinc ions are also a key nutrient for brain nerve development and have an important impact on emotional regulation. The human brain is one of the parts with the richest zinc ions. Pumpkin seeds are not only rich in potassium and magnesium minerals, but also contain a large amount of zinc ions. At the same time, the high-quality oils they contain can provide nutrition for the brain.Stress-relieving foodsThe best product.

Deep-sea fish and fish oil

Deep-sea fish and fish oil are rich in omega-3 fatty acids, which not only reduce excessive inflammation in the body, improve cell membrane health, and enhance insulin sensitivity, but also lower blood levels of bad cholesterol and triglycerides. Furthermore, the DHA found in deep-sea fish and fish oil is crucial for brain development and health. By reducing brain inflammation, it can effectively improve mood and alleviate the negative effects of stress.

dark chocolate

Chocolate contains a large amount of plant polyphenols, with flavonoids being the most representative. A 2016 study indicated that flavonoids can reduce neuroinflammation in the brain, lower the risk of brain cell death, and help lower the risk of depression in middle-aged and older women. A 2018 retrospective study further confirmed the observation that dark chocolate can help improve mood in multiple studies, but it requires a higher concentration (for example, 500 mg of polyphenols in 20 grams of dark chocolate) to achieve the most effective stress-reducing effects.

nut

Most nuts (such as cashews, macadamia nuts, almonds, and peanuts) are rich in tryptophan and magnesium. These two ingredients not only promote serotonin production but also calm nerves and promote relaxation, making them ideal snacks for stress relief. Walnuts are particularly nutritious, containing omega-3 fatty acids and lecithin, which not only improve brain health and slow brain cell degeneration but also regulate mood swings, making them an excellent choice for stress relief.

milk

In addition to containing tryptophan and magnesium ions, two key stress-reducing ingredients, milk is also rich in vitamin D. Vitamin D is not only essential for bone health, but also regulates the secretion of dopamine, the "happy hormone" in the brain. This also explains why people are more likely to experience depression during the rainy and insufficient sunshine in winter - because the reduction in sunlight affects the synthesis of vitamin D in the body. Therefore, drinking milk in moderation and combining it with moderate sun exposure can helpimprove mood, relieve stress.

chamomile tea

Chamomile tea boasts anti-inflammatory, antioxidant, and relaxing properties, thanks to its high content of flavonoids. A 2016 study showed that chamomile not only reduces anxiety symptoms but also reduces the likelihood of relapse. According to Traditional Chinese Medicine (TCM), chamomile tea is also suitable for summer drinking, as it clears heat and detoxifies, effectively alleviating common summer irritability.

cauliflower

Broccoli and other cruciferous vegetables (such as radish, cabbage, and bok choy) are rich in sulforaphane. Sulforaphane was initially discovered to combat inflammatory diseases like arthritis. Subsequent research has further confirmed that it can also protect the nervous system and reduce brain inflammation, thereby having calming and anti-depressant effects. However, renowned nephrologist Jiang Shoushan warned on Facebook that rapid heating inactivates the enzymes in vegetables, preventing the release of sulforaphane from its precursors. Therefore, before cooking cruciferous vegetables, it is recommended to cut them and let them rest for a while to allow the enzymes to activate before adding them to the pan to preserve their nutritional value.