Healthy Eating: Key To Stress Management Among Students
Daily stress can take a toll on your health in the short and long term. Chronic stress affects our physical and emotional health, increasing the risk of cardiovascular diseases and depression, especially for every student. After all, we take exams at a university or college and worry about each grade. The good news is that we can implement many simple ways to help ourselves reasonably manage our stress levels.
Diet To Lower Cortisol
A balanced and healthy diet helps our body cope with the physiological changes caused by stress. To preserve strength and increase work capacity, you must organize proper nutrition and teach anti-cortisol foods. Education will not be successful on an empty stomach. Here are some tips about foods that can help you deal with stress:
- Avoid sugary cereals, baked goods, and caffeine.
- Prefer protein. With chronic stress, the body has an increased need for protein. It helps to slow down the release of sugar into the blood. Choose lean meats, chicken, turkey, fish, eggs, beans, lentils, tofu, chickpeas, nuts, and seeds.
- You should prefer complex carbohydrates. All carbohydrates stimulate the brain to produce more serotonin, the so-called “happy hormone.” To start your day healthy, you can eat whole-grain bread, breakfast cereals, and oatmeal. Such foods will be good because of the complex carbohydrates. They can also help to feel balanced. Such dishes can also stabilize your blood sugar.
- Avoid simple carbohydrates. Dietitians usually recommend avoiding simple carbohydrates, which include sweets and soda. They are quickly digested, which leads to a surge in serotonin levels. But this does not last long, and high blood sugar levels can lead to negative consequences over time. Thus, do not maintain the habit of eating stress with sweets.
Foods That Reduce Stress
An unhealthy diet can dramatically increase stress levels and potentially risk future health problems. Thus, it is worth learning about products that help to cope with stress. Then, before the next exam, you will already know how to act without pressure.
Herbal teas such as chamomile and peppermint contain the substance L-theanine. It is an amino acid that has a calming effect, reduces anxiety, and reduces stress. Many people know that to fight stress, you can drink herbal supplements. For example, hypericum has positive effects on people. It helps to overcome depression. Herbal tea promotes a feeling of warmth and peace. Sometimes, the surface of the food or drink, not the nutrients, helps reduce stress. Drinking a cup of warm tea is one way to calm down.
Students often have no time at all for preparation and exams or food. Such behavior can have a significantly negative effect on the body. Thus, nowadays, you can pay to get your homework done, which will be a great way out of the situation. You find services, pay someone to do your homework, and have time for your work and rest. And it can be used to drink a cup of tea and read a book. Some herbs such as lavender and chamomile, have a relaxing effect on the nervous system and a relaxing effect.
Probiotic, Prebiotic, And Fermented Products
Probiotics and fermented foods help maintain the balance of bacteria in your digestive system. It is essential for reducing stress, as one of the key anti-stress hormones, mood-boosting serotonin, is produced in the gut. Research shows that fermented foods can help reduce stress and anxiety. Therefore, Greek yogurt, kombucha, and sauerkraut promote gut health.
Foods With A High Magnesium Content
Magnesium helps you sleep and also reduces anxiety. It is found in various foods: green leafy vegetables, salmon, dark chocolate, etc. Dark chocolate is rich in antioxidants and can help reduce stress by lowering stress hormones in the body. But enjoy dark chocolate in moderation.
Do you know avocados can lower high blood pressure thanks to high potassium levels? A little plate of guacamole made with avocado can be a good choice in times of stress. If you exercise at least once a week, this product is essential. Avocados contain omega-3 fatty acids. These beneficial essential acids reduce stress and anxiety, increase concentration and improve mood.
Dairy Products And Fish
Studies show a correlation between vitamin D deficiency and stress. Low vitamin D levels are more common in people suffering from stress, anxiety, and depression. Vitamin D is also necessary for the proper functioning of the immune system. Vitamin D is found in dairy products, cheeses, eggs, and fatty fish such as salmon.
Nuts are rich in nutrients and different vitamins as:
- B vitamins;
- healthy fatty acids;
You can try to eat nuts, especially almonds, pistachios, and walnuts, to lower blood pressure levels. Nuts and seeds are also high in magnesium, which has been linked to better anxiety control.
Stress is the body’s reaction to changes in the environment, to what has changed and needs to be adapted. However, this reaction is unusual. After all, we are constantly adapting to something. This reaction goes beyond the range of normal functioning of a particular person. Therefore, to avoid killing your nerve cells every time before exams, you need to watch your diet.