Stress and Food: Foods for Depression

Rational diet can help maintain balance

All of our reactions are in balance, which ensures the proper functioning of the entire body. Under the influence of stress, fine-tuning is disrupted, disrupting the normal functioning of all organs and systems. The first to suffer are the nervous, endocrine, and immune systems. A rational meal plan can help maintain balance, so dieting under stress is very important.

How food and stress are related

We’re used to the idea that food is just the building blocks of our cells. But food can have a more subtle effect on how our metabolic processes work. Food can both aggravate chronic processes and contribute to general well-being. This includes the development of stress. Stress forces all systems to activate. The body literally begins to work on the breakdown, destroying the established balance. This defense mechanism is called “fight or flight” and is regulated by adrenal hormones. Modern stressful situations do not require an aggressive response, and the protective factors begin to negatively affect the digestive, cardiovascular and nervous systems. Prolonged stress can even cause stomach ulcers. Research from the American Institute of Nutrition has found that certain foods help reduce the body’s nervousness and stress. Proper, healthy nutrition softens the course of stress, neurosis and panic attacks.

What foods does the nervous system need?

The diet for stress and depression should cover the needs of the body working in the best possible way. In order to reduce the acute reaction of the nervous system to stress, you need foods that contain the following substances: B vitamins – improve metabolism and promote regenerative processes in nerve cells. Minerals (calcium, magnesium, zinc, potassium) – they are responsible for the transmission of impulses, as well as improving brain cell function. Iodine – this trace element has a major impact on the production of thyroid hormones, which directly affect the activity of the CNS. Activators of serotonin, dopamine and endorphin – the hormones of happiness are not only responsible for a good mood, but also influence the areas of the brain that are responsible for peace of mind. Polyunsaturated Fatty Acids (Omega 3, 6, 9) – have extremely wide-ranging effects, ranging from strengthening blood vessels to improving CNS vascularization and protecting fibers from harmful factors. Establishing a diet and a healthy diet with foods rich in these compounds will help you get through periods of stress more easily. Micronutrient deficiencies often aggravate the course of depression and lead to longer periods of stress in the body.

Foods that help reduce stress

Stressful foods should not burden the digestive tract. The menu should be designed taking into account the digestibility of the products, as well as taking into account the composition of fats, proteins and carbohydrates.

Top 14 foods against stress:

Meat – animal proteins contain essential amino acids for the body (phenylalanine, tryptophan), which affect the synthesis of hormones and neurotransmitters. In order not to overload digestion, it is advisable to choose lean varieties (, chicken, beef). Fatty is a source of polyunsaturated fatty acids, iodine and phosphorus. Laminaria – seaweed is a valuable source of iodine deficiency in the global population. In addition, the seaweed contains B vitamins and pantothenic acid, which is responsible for the construction and development of cells in the nervous system. Dairy products – necessary for the absorption of phosphorus and calcium in the body. Whole grain cereals – provide energy for the cells due to the high proportion of complex carbohydrates. is a valuable source of vitamin B and promotes the synthesis of serotonin in the body. Green vegetables – these include , lettuce, all cabbages, green beans. The products are rich in B vitamins and help strengthen the CNS.

are natural antidepressants, due to their high content of tyramine (a substance that converts into the hormone of happiness).
Fruits contain antioxidants, potassium and a whole group of vitamins. And citrus fruits also contain essential oils used for beneficial aromatherapy.
Spices – activate the gastrointestinal tract and lift the mood by actively affecting our olfactory receptors.
Honey – In times of emotional stress, everyone craves sweets. The best way to satisfy this craving is to add a teaspoon to tea or cottage cheese.
– a rich source of fatty acids, help nourish the brain, improve memory.
Chocolate – actively promotes endorphin production. The best choice would be a bar that contains more than 75% cocoa.
Tea – green tea is particularly beneficial. It is a powerful antioxidant that improves brain activity.
– contains high levels of vitamin B6 and folic acid, which are involved in keeping you calm.

The most important thing about the Choosing foods to fight stress is not forgetting to drink. Sufficient fluid intake supports the optimal composition of blood in the human body, accelerates metabolic processes and also prevents the development of dehydration.

It’s not just food that relieves stress

If you replace your usual coffee with natural juice in stressful situations, it is possible to gently activate mental activity. Decoctions of chamomile, mint and are beneficial against stress.

What to avoid when you are stressed

When preparing the menu, pay attention to the way the food is prepared. Fried, greasy food puts pressure on the digestive tract and can make you feel worse. Fried or greasy food puts strain on your digestive tract and affects your overall health. give up the alcohol The sedation after the alcohol enters the body is a temporary effect. Fighting a depressed state with ethanol will only make the mood swings worse. Nicotine has the same effect, but unlike alcohol, it constricts blood vessels, thereby worsening the work of the brain and the cardiovascular system as a whole.

You don’t have to have a fondness for confectionery products. A large amount of sugar causes a spike in the production of endorphins. Then comes the “rebound” phase, which aggravates the state of stress. Plus, gaining pounds during times of stress from melancholic “binge eating” is unlikely to add to your happiness. Chronic stress needs to be supported by healthy micronutrients. Inadequate nutrition triggers aging reactions and the development of chronic diseases. Incorporating “anti-stress” foods into the diet will keep the body active and even prevent depression!