In this article, you will learn how to fight stress with a diet. I provide you with the necessary tools to create a daily menu that allows you to lower your stress level and at the same time lose weight. For people who suffer from stress, nutrition and rest are essential. If you do not take care of both aspects, it is easy to fall into a cycle of despondency and greater anxiety because when the levels of stress and exhaustion are high, it is easy to forget even to eat or to do it in a mess.
It is easy that you do not eat the best foods, if not the ones you have more at hand. And we know that food always available anywhere is called junk food or junk food. This way of feeding, far from fixing the problem, increases the stress. Did you know? A diet to combat stress is made up of high-quality foods. It gives you the fuel you need and prevents inflammation.
An Anti-Stress Diet Levels Blood Sugar
Foods that make up a stress-fighting diet help keep your blood sugar from falling too low. Constantly providing energy to the body, over time, helps you keep your blood sugar level stable and prevents peaks and valleys.
For example, you should have breakfast shortly after waking, between 6:00 and 8:00 am and no later than 10:00 am. The best way to maintain blood sugar levels is to not spend more than 2-3 hours without eating.
When to eat on an anti-stress diet
How to fight stress? To Leveling the blood sugar, it is best that you eat 5 times a day and every 3-4 hours.
- Have breakfast when you get up
- Take a snack 2-3 hours after breakfast. (The fruit, the best)
- Take lunch at noon (between 13:00 and 15:00)
- Then a snack 2-3 hours later lunch.
- Finally, eat 2-3 hours before going to sleep.
- You can even take another small meal before bed. Nuts and lean protein are excellent choices at bedtime because they contain nutrients with properties to soothe the body.
How to fight stress: Special diet
In the upper pyramid, you can see what you should eat EVERY DAY. The hydration, the base of the pyramid, is fundamental. You should consume about 2.5 liters of water a day.
Drink lots of water, as pure as you can, as they help you eliminate toxins from the body. When there is stress, it is very easy for us to have a lot of toxicity in our organs.
The bulk of your diet, about 30-40%, should consist of vegetables fresh. Vegetables should be eaten raw or steamed slightly, because with cooking many micronutrients are lost, essential to avoid the exhaustion that causes stress, among other things.
In the same way, the fats you use for cooking should come from the plants: like olive oil, sunflower, or coconut. In this way, you better assimilate the nutrients from the fat.
Seaweed and sea vegetables are excellent choices as they are easy to digest and high in a variety of essential trace elements needed in the recovery process.
Another 20-30% of your diet should come from lean protein, and a similar portion of healthy fats, such as legumes and seeds. It is best to combine multiple sources of protein, give your body more nutrition and energy. Cereals, legumes, and whole fruits can make up the rest: another 20-30%.
How to Fight Stress: The Best Foods
Foods like bananas, oranges and some nuts like raisins, dates and dried figs are rich in potassium, which causes an imbalance with sodium when you suffer from stress, so you should avoid them.
The fruit juices and whole fruit are better than you consume in the morning, so you do not have sugar falls.
Avoid as many refined carbohydrates as white rice, pasta and products like bread or cakes. Escape from foods that have a high concentration of carbohydrates and refined sugars.
In the same way, sweeteners like sugar, honey, and syrups should be avoided. The concentration of sugar in most natural sweeteners is enough to cause rises and falls in sugar.
Also avoid drinks with and without alcohol, coffee, and tea with caffeine. In addition to having a large amount of sugar that can cause reactive hypoglycemia, these foods contain caffeine and other stimulants that are not indicated if you suffer from stress.
Try to avoid whenever you can fried foods and hydrogenated oils and fats. Tran’s fats and oils transformed by heat are unhealthy and stressful for the body.
Tips to accompany an anti-stress diet
- Season your meals with pink Himalayan salt or sea salt in small quantity. These types of salt are rich in iodine, beneficial to combat stress.
- Try to sleep 8 hours. Although it is difficult for you to sleep, it is very important, your response to your body and try to rest your mind.
- Avoid eating on the street, or hurrying. A fast and/or fast food is more work and stress for your digestive system and therefore for the rest of your body.