Stress and anxiety are common emotions we may experience many times in our lives. But when the stress is severe, strong, and out of control, it can cause problems for our mental and physical health. That is why finding ways to reduce stress is necessary to restore mental health and physical health. You can use natural stress relief with following 4 foods that make your mind and body calm.
What is stress?
Stress is a condition that people are experiencing difficulties in handling the situations they are in due to the lacking of abilities or knowledge to handle them. These situations are Stressors. The way how individuals are reacting to these condition is referred as stress response. Stress does not directly causes infections or ill-health to a person. Instead, the products produced in the process of stress interfere with the usual operations of the immune system.
Natural stress relief: effect of stress on our body
Cancer, heart disease, diabetes these are all illnesses that people believe are at least stress is a main reason. Scientist believed cell stress also leads to the development of these diseases. Although there are a variety of diseases which stress can cause, most people believe all stress is positive in small doses. Both mentally and physically, through some exposure to stress. This is healthy because stress is inevitable in our changing world; to have resistance against stress is better than to one day in the future face an onslaught of stress.
The short term effects
Examples of the short term effects of stress are clear in the common aspects of dealing with life on a daily basis. For instance, when moving, people are faced with the stress of relocating all furniture and a multitude of packed boxes and rearranging the same in the new location. Then there’s the added necessity of everyone having to familiarize themselves with their new surroundings. The confusion, nervousness and tension resulting from this are common reactions to stress that usually dissipate over time. This is an example of emotional stress which is immediate and short lived.
On the other hand, when a more severe event occurs such as an assault of some kind, the stress is experienced on a physical level resulting in functional adjustments that allow the person to think and act more quickly in an attempt to avert the danger. In this case, there will be physiological responses such as diversion of blood to the more vital organs (i.e., brain, heart), an increase in the respiratory rate to extract more oxygen from the atmosphere and increase in the heart rate to supply more blood, thereby increasing mental and physical mobility.
In both of these cases, the stressful effects are short term because once the situation no longer exists, the stress will disintegrate. Going to a new school, a dental appointment, an upcoming family reunion, are more examples of circumstances that can incite stress on a short term basis. When handled properly, this type of stress will have little to no effect on the body.
The long term effects
Stress of any kind causes physical reactions in the body which occur infrequently and for short periods of time. Depending on the circumstances, these reactions can manifest themselves in either trivial or vital ways. Some minor reactions are:
- Cold and clammy skin
- Feeling flushed with warm feeling
- Dry mouth along with difficulty speaking and swallowing
- Problems concentrating
- Loss of appetite
- Headache, backache and neck ache
- Hyperventilation and excessive sweating
Some major reactions are:
- Heart palpitations
- Onset of depression and anxiety
- Loss of energy
- Trouble sleeping progressing to insomnia
- Onset of or contribution to the development of debilitating diseases
- Gastrointestinal disorders
- High blood pressure
First, let’s look at the various benefits of salmon and its natural stress relief, then we look at its anti-stress properties.
Rich in Omega-3 fatty acids
- Salmon is one of the best sources of the long-chain omega-3 fatty acids EPA and DHA.
- Unlike most other fats, omega-3 fats are really “essential,” meaning you must get them from your diet since your body can’t create them.
- EPA and DHA credited with several health benefits, such as decreasing inflammation, lowering blood pressure, reducing the risk of cancer and improving the function of the cells that line your arteries.
Great source of protein
- Salmon is rich in high-quality protein.
- Like omega-3 fats, protein is an essential nutrient that you must get from your diet.
- Protein plays a number of important roles in the body, including helping your body heal after injury, protecting bone health and maintaining muscle mass during weight loss.
High in B Vitamins
Salmon is an excellent source of B vitamins:
- B1 (Thiamin)
- B2 (Riboflavin)
- B3 (Niacin)
- B5 (Pantothenic acid)
- B9 (Folic acid)
Good source of potassium
- Salmon is quite high in potassium
- In fact, salmon contains more potassium than an equivalent amount of banana
- Potassium helps control your blood pressure. It also reduces your risk of stroke
- One of the ways in which potassium lowers blood pressure is by preventing excess water retention
Loaded with selenium
- Selenium is a mineral that you can find in soil and certain foods.
- It’s considered a trace mineral, meaning your body only needs tiny amounts of it. Nevertheless, getting enough selenium in your diet is important.
May benefit weight control
- Using salmon frequently can help you lose weight.
- Like other high-protein foods, it helps regulate the hormones that control appetite.
Can help fight inflammation
- Salmon can be a powerful weapon against inflammation.
- Inflammation is the root cause of most chronic diseases, including heart disease, diabetes and cancer.
May protect brain health
- Including salmon in your diet might improve brain function.
- You can use fatty fish to reduce depressive symptoms and protect fetal brain health during pregnancy, decrease anxiety, slow age-related memory loss and lower the risk of dementia.
Salmon is very helpful in reducing anxiety
Salmon contains nutrients that guarantee brain health, including vitamin D, omega-3 fatty acids, EPA and DHA that is natural stress relief. EPA and DHA help regulate dopamine and serotonin neurotransmitters that relax and relax us. Studies have also shown that these fatty acids can reduce inflammation and alleviate brain dysfunction that can cause mental disorders such as anxiety. Consuming adequate amounts of EPA and DHA may also increase your brain’s ability to adapt to changes. Allows you to easily deal with Stressors that cause anxiety.
Vitamin D has also been shown to have positive effects on improving the level of tranquilizers. Even a few pieces of salmon a week can reduce anxiety significantly. In one study, those who ate fish three times a week had lower levels of anxiety than those who ate meat, poultry, or pork. Fish has a huge impact on reducing anxiety-related symptoms such as heart rate and changes.
Chamomile is a plant that may help reduce anxiety and its natural stress relief. It contains a lot of antioxidants that reduce anxiety. There has been a lot of research on the relationship between chamomile and anxiety. They found that those with generalized anxiety disorders had decreased their clinical symptoms after using chamomile extract compared to those who did not. A similar study also showed that those who had been using chamomile extract for eight weeks had reduced symptoms of depression and anxiety. The results of these investigations were promising.
3. Dark chocolate
Mix some dark chocolate diets may be helpful in reducing anxiety. Bitter chocolates containing flavonols, which are antioxidants that improve brain function, do so by improving blood flow to the brain and enhancing its ability to adapt to stressful situations. These effects may allow you to better overcome stressful conditions that can lead to anxiety and other mood disorders.
Some researchers also suggest that the role of dark chocolate in brain health may be due to its taste, which can be relaxing for those with mood disorders. People who consumed 2% dark chocolate twice daily for two weeks improved levels of stress hormones such as cortisol, which were commonly associated with anxiety.
Eating dark chocolate has also been shown to increase serotonin levels, which may help reduce stress leading to anxiety. In the study of highly anxious individuals, participants reported that their stress significantly decreased after consuming 2 grams of dark chocolate daily over a two-week period. Dark chocolate is best consumed in relaxation because it is high in calories and may be over-consumed. 5 to 4 grams a day is a good amount of dark chocolate a day.
4. Green tea
Green tea contains L-thienine. L-thienine is an amino acid that has been shown to have positive effects on brain health and anxiety reduction. People taking alanine reduced the psychological stress that is commonly associated with palpitations and anxiety. One study found that people who consumed a drink containing L-thienine lowered the level of cortisol, a hormone that causes anxiety. These effects may occur due to the potential of L-thienine to prevent over-stimulation of the nerves. L-thienine can increase GABA, dopamine and serotonin levels. They are neurotransmitters that reduce stress.
Green tea also contains an antioxidant called Epigallocatechin gallate, which improves brain health and may also help reduce specific symptoms. A study on mice showed that Epigallocatechin gallate had an effect similar to that of conventional anxiety tablets. Useful properties of Lutein and Epigallocatechin gallate one of the main reasons for consuming a few cups of green tea a day is to lessen mental distress. While all of these findings are promising, it should be noted that most of these studies have been done on animals and require further experiments on humans.