壓力過大容易生病推薦減壓食物

In the 21st century, "stress" has become a common health ailment affecting modern people. When stress exceeds the body's capacity, it leads to an imbalance between the sympathetic and parasympathetic nervous systems, disrupting the endocrine system and, over time, causing various physical discomforts such as recurring headaches, chest tightness, and unexplained body aches. Even more seriously,Excessive pressureIt can also cause uncontrolled blood sugar, increasing the risk of diabetes, and even triggering heart disease due to sympathetic nervous system dysfunction. However, the impact of stress on health is closely related to the endocrine system; consuming appropriate amounts of foods that help regulate the endocrine system can mitigate its effects to some extent.Relieve stressImprove your physical condition. Here are 10 foods that can help reduce stress:

Green tea and matcha

Green tea contains an amino acid called theanine. A 2017 retrospective analysis of 49 studies indicated that theanine not only improves mood and alleviates depressive symptoms, but also helps the body relax and stabilize emotions. Studies showed that an intake of only 40 mg of theanine can produce initial effects, while an intake of 200 mg has a more pronounced calming effect, effectively reducing tension and anxiety, similar to a mild sedative. It's worth noting that matcha contains a higher amount of theanine than regular green tea, therefore, drinking pure matcha has a more significant stress-relieving effect.

Yogurt

In the scientific field, there's a saying that "the gut is the body's second brain," meaning that gut health is closely related to brain function. Yogurt is rich in two common gut probiotics: lactobacillus and bifidobacteria. A 2014 study found that these probiotics not only maintain gut health but can also indirectly affect brain function, improving problems such as anxiety, depression, and excessive stress caused by chronic inflammation through their anti-inflammatory effects.

eggs

Serotonin is a natural "relaxation hormone" in the human body, helping to relax the body and calm emotions. Insufficient serotonin secretion can easily lead to anxiety and restlessness. The production of serotonin requires a large amount of tryptophan, and eggs, as a nutritionally complete protein source, contain all the essential amino acids needed for human growth and development, including tryptophan. Consuming eggs to supplement sufficient tryptophan can promote serotonin synthesis, thereby helping to relieve stress on the brain.

Pumpkin seeds

Potassium and magnesium ions are known as "natural nerve stabilizers," helping to regulate blood pressure and heart rate, and maintaining a healthy balance.emotional stabilityAvoiding irritability can indirectly improve mood. Furthermore, zinc ions are a key nutrient for brain development and have a significant impact on mood regulation; the human brain is one of the richest sources of zinc ions. Pumpkin seeds are not only rich in potassium and magnesium, but also contain a large amount of zinc ions, and their high-quality oils provide nutrition to the brain, making them a truly beneficial food.Stress-relieving foodsA fine product among them.

Deep-sea fish and fish oil

Deep-sea fish and fish oil are rich in Omega-3 fatty acids, which can reduce excessive inflammation in the body, improve cell membrane health, and increase insulin sensitivity. They can also lower the concentration of bad cholesterol and triglycerides in the blood. Furthermore, the DHA 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, among which flavonoids are the most representative. A 2016 study indicated that flavonoids can reduce neuroinflammatory responses in the brain, lower the risk of brain cell death, and help reduce the likelihood of depression in middle-aged and older women. A retrospective study in 2018 further confirmed that multiple studies have observed that dark chocolate helps improve mood, but it is necessary to choose products with higher purity (e.g., 20 grams of dark chocolate contains 500 milligrams of polyphenols) to achieve a better stress-reduction effect.

nut

Most nuts (such as cashews, macadamia nuts, almonds, and peanuts) are rich in tryptophan and magnesium ions. These two components not only promote serotonin synthesis but also calm nerves and relax the mind, making them ideal snacks for stress relief. Walnuts, in particular, have outstanding nutritional value. They contain Omega-3 fatty acids and lecithin, which not only improve brain health and slow down brain cell degeneration but also regulate mood swings, making them an excellent choice for stress-relief food.

milk

Besides containing tryptophan and magnesium ions—two key stress-reducing components—milk is also rich in vitamin D. Vitamin D is not only crucial for bone health but also regulates the secretion of dopamine, the "happy hormone," in the brain. This explains why people are more prone to depression during the rainy, sunny days of winter—reduced sunlight affects the body's synthesis of vitamin D. Therefore, moderate milk consumption combined with moderate sun exposure can help...Improve moodRelieve stress.

Chamomile tea

Chamomile tea possesses anti-inflammatory, antioxidant, and relaxing properties, thanks to its high content of flavonoids. A 2016 study showed that chamomile can not only alleviate anxiety symptoms but also reduce the likelihood of anxiety disorder relapse. From the perspective of Traditional Chinese Medicine, chamomile tea is also suitable for consumption in summer, as it has heat-clearing and detoxifying effects, effectively improving the irritability commonly experienced in summer.

cauliflower

Cruciferous vegetables, such as cauliflower, radishes, cabbage, and bok choy, are rich in sulforaphane. This compound was initially discovered to combat inflammatory diseases like arthritis, and subsequent research has further confirmed its ability to protect the nervous system and reduce inflammation in the brain, thus playing a role in stabilizing mood and combating depression. However, renowned nephrologist Chiang Shou-shan has cautioned on Facebook that rapid heating deactivates enzymes in vegetables, preventing sulforaphane from being released from its precursors. Therefore, it is recommended to cut cruciferous vegetables and let them sit for a while before cooking to activate the enzymes and preserve their nutritional value.