How to contribute nutrition to get rid of anxiety?

May contribute to cope with pressure situations and anxiety in dramatically improve your health. There is evidence to suggest that the many pressures reflected not only on the bad mood but cause many diseases as well. People who suffer from constant stress are more susceptible to everything, from colds and the end of high blood pressure and heart disease, however, that there are many ways to cope with stress, and one of the strategies is to adopt a diet helps to get rid of anxiety.
How does the diet to combat stress?Food can fight stress in several ways, as the soothing foods, such as hot oatmeal dish, increase the levels of serotonin, a chemical responsible for regulating mood in the brain. And other nutrients can reduce the levels of cortisol and adrenaline, two hormone tension that negatively affect the body over time. Diet may reduce the health impact of stress by strengthening the immune system, lowering blood pressure.
What are the foods that help get rid of anxiety?
Complex carbohydratesThe all carbohydrates guidance brain to release more serotonin. Regular supply of this chemical gives us a sense of euphoria, it is preferable to eat complex carbohydrates that are slowly digested process. There are many good options for complex carbohydrates including: morning pills made from whole wheat, bread, pasta, as well as oatmeal.Complex carbohydrates may contribute in giving you a sense of balance by installing the sugar levels in the blood.
Simple carbohydratesIn general, nutritionists are advised to avoid eating simple carbohydrates, which includes sweets and soft drinks. But these foods can provide the fastest solution to mood swings as they soften in the short term nervousness caused by stress. Lead the process of the rapid digestion of simple carbohydrates to a sharp rise in the levels of serotonin. In spite of this, we must limit the intake of simple sugars and sweets.
OrangeOrange stands at the head of the list of food rich in vitamin C. Studies show the importance of vitamin C in reducing the levels of stress hormones and at the same time strengthening the immune system. In one of the research, which included people who suffer from high blood pressure, blood pressure and returned their cortisol levels (the stress hormone) to normal more quickly after he took the vitamin C before doing a cumbersome task.
SpinachMay eat spinach to relieve stress and get rid of anxiety because of the existing magnesium concentration. It's possible to cause a slight lack of magnesium to the emergence of headaches and fatigue - a well-known effects of stress. The possibility of one cup of spinach to renew magnesium stores in the body. If you are not a fan of spinach they tried to eat some of the cooked soybeans or salmon fillet, rich also . In general, a green leafy vegetables rich source .
Half avocado contains a larger amount of potassium, compared to medium-sized fruit of bananas.
Fish that contain omega-3Advisable to eat fatty fish in order to keep a normal and acceptable level of tension. May prevent the omega-3 fatty acids available in fish, such as salmon, tuna, for an increase in stress hormones, it's also protect the body from heart disease, mood swings, depression, pre-menstrual syndrome (PMS) and others. In order to supply regular باوميجا 3, you eat 100 grams of fish, at least twice a week.
Black teaStudies have shown the contribution of black tea in overcoming stressful situations very quickly. One may compare research among people who drank 4 cups of tea per day for six weeks and among people who drank a fake tea. He told those who drank tea بشعورهم real relaxed as they appeared to have very low levels of cortisol after stressful situations. This, despite the fact that Alkvaian, found in tea, may increase the stress hormones may lead to high blood pressure.
PistachiosContains peanuts and other nuts, healthy fats. It contributes to eating a handful of pistachios, walnuts or almonds daily in lowering cholesterol levels, reducing the likelihood of inflammation in the arteries of the heart, reducing the likelihood of diabetes, also contributes to the prevention of pressure.
AvocadosOne of the best ways to reduce high blood pressure is the consumption of a large amount of potassium. Containing half a grain of avocado on a larger amount of potassium, compared to medium-sized fruit of bananas. In addition, it is a healthy alternative avocado puree, as that man feel very passionately to eat a high-fat snack when it is in a state of anxiety.
A snack before bedtimeMay precipitate carbohydrate intake before bedtime release of serotonin, and therefore it will help you sleep better. But, you should be aware that eating very heavy meals before bedtime leads to the occurrence of heartburn, so it is advisable to have a snack, such as toast and jam.
Milk
Another factor helps to get rid of anxiety before bedtime is a cup of hot milk, which is a medicine for those who suffer from insomnia and anxiety.Researchers have found that calcium eases anxiety and mood related to pre-menstrual syndrome.Usually nutritionists advised low-fat milk.
Fresh vegetables, freshContribute fresh vegetables and soft relieve stress significantly. It also helps chewing celery or carrot sticks to get rid of gnashing of teeth, which expresses concern as well.