How does food help to cope with stress?
In difficult times, we hardly think about proper nutrition. Someone prefers to eat up experiences, and someone does not feel hungry at all.
Whatever state you are in now, please do not forget that food is primarily necessary for obtaining vitamins and elements. Under stress, the need for them increases several times.
What is necessary for the body at this time
During the period of anxiety, the body experiences a tremendous load: the adrenal glands produce adrenaline and cortisol, heart palpitations increase, blood pressure rises, even habitual breathing can get lost. Therefore, it is so important to make up for the lack of vitamins, elements and minerals. At this time, we need:
Squirrels. In our body there is serotonin - a substance called a neurotransmitter. Like a conductor, it transmits impulses from one nerve cell to another, and also decides which of the signals will reach the brain. If there is not enough substance, then nerve cells are especially sensitive. Can you imagine how they will react to stress hormones? Serotonin is synthesized from tryptophan, an amino acid. It enters the body only together with proteins.
Carbohydrates. In order for tryptophan to turn into serotonin, it needs to reach the brain, and this is possible only with the help of a conductor - insulin. This is a hormone that is produced when carbohydrates enter the body.
Vitamins of group B. There are several assistants at once that can support our nervous system. For example, vitamin B12 strengthens the membranes of nerve cells, preventing their destruction. Vitamin B5 supports the adrenal glands, and vitamin B6 is involved in the synthesis of serotonin.
Vitamin C. It is necessary for the production of cortisol (stress hormone). Therefore, when we worry, the reserves of the substance are depleted. Studies have shown that a high content of vitamin C in the body, on the contrary, reduces the level of adrenaline and cortisol.
Magnesium. The element plays the role of a natural sedative. It slows down the processes of excitation of the nervous system and reduces the body's susceptibility to external stimuli.
Prebiotics. They not only improve the intestinal microflora, but also help the body recover faster after stress.
Omega-3. The relationship between polyunsaturated fatty acids and depression. The use of omega-3 can reduce the manifestation of depression by 71%.
"Comfort food" — what is it?
"Comfort food" refers to dishes that are inextricably linked with emotions and feelings.
In most cases, hearty and fatty dishes are considered "comfortable". They briefly help to switch attention from stressful situations, but, unfortunately, they do not solve problems. These treats cannot become the basis of a diet during a period of anxiety.
But the cooking process itself will help to distract. Plus, you will have the opportunity to make the dish a little healthier. For example, add whole-grain flour to the dough, or instead of heavy cream in butter, prepare a light cottage cheese.
How to stop seizing stress
Food will not be able to replace psychological help or a doctor's examination. Therefore, the first thing that is necessary is to find the cause of stress and try to solve it. Alas, there are such traumatic events that we cannot change, that is, it simply will not work to remain calm and not experience anxiety.
Yes, you can't influence global events. Because of this, there is a feeling of despair and helplessness. But you can control the simple course of life: what to eat today, how to cook it, how to serve it. Believe me, these decisions are no less important for your body.
If a piece of cake really makes your condition easier, then there is no point in blaming yourself for it. During a period of stress, the body already has a hard time, reproaches will not help it. However, it is better to work with an uncontrolled appetite.
#1. Before you eat something, try to understand why you want to do it. Are you really hungry or are you sad? There is a simple way to distinguish real hunger from emotional hunger. The first one develops gradually, we just want to eat, not some specific dish. The second one is felt suddenly and, as a rule, only a certain product can satisfy it.
#2. We advise you to get involved in the meal as much as possible. Savoring each piece, you will be able to forget about anxious thoughts for a while and feel satiated faster.
#3. Think about your attitude to food. Food should not be perceived as a reward or a cure for a bad mood. If there are such associations, then it is better to work them out with a specialist.
Stress, one way or another, affects our well-being. In a difficult period, it is extremely important not to forget about taking care of yourself. Let it begin with the establishment of a diet to support the body with all the necessary elements. Take care of yourself and try to distract yourself from disturbing thoughts at least sometimes.