What to eat when stressed?

Stress for the human body is not only an emotional shock and experience, it is important to support the body with nutrition, not to allow the lack of healthy vitamins and not to drive yourself into a stressful state, nutritiologist Sofia Litoshenko told Life.

According to her, during the stress you should not resort to sweets, cereals and fatty foods, as "emotional relief" from such food has a short-term effect, temporarily reducing the level of cortisol and increasing the level of dopamine. But the consequences do not last long. Also, do not abuse coffee when stressed, because caffeine stimulates the adrenal glands to produce adrenaline and cortisol.

According to Litoshenko, it is necessary to maintain levels of iron, magnesium, Omega-3, zinc and selenium through the diet when stressed. The expert recommends including fermented vegetables in the diet - kimchi or sauerkraut without salt. This is a source of probiotics, vitamins, minerals. These foods in particular are rich in vitamin C, and they also benefit gut microflora, whose condition is directly related to emotional states, including depression.

"Eat more broccoli, Brussels sprouts - sources of vitamin C, folic acid, magnesium. All of these help regulate emotional states and cope better with depressive states, and promote the production of mood-regulating neurotransmitters, including serotonin and dopamine. Blueberries and other berries are sources of antioxidants, have neuroprotective effects, help protect cells and reduce inflammation caused by stress. Brazil nuts are a source of selenium," advised the nutritionist.

She also noted that chia seeds, walnuts, sunflower seeds, flax seeds and other nuts and seeds are sources of healthy fats, vitamin E, zinc, magnesium, which helps the body fight stress. And beans and lentils are high in iron, a deficiency of which is associated with chronic fatigue, depression and panic attacks.

She recommended removing all "junk food," all heavily processed foods, sugar, and alcohol from the diet.

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