Food against stress. What foods reduce anxiety?

Our expert is nutritionist, head of the Center for Personal Dietetics of Russia Ekaterina Belova.

During periods of stress, the body has a hard time, so it especially needs proper nutrition. At the same time, you should not look for some special “anti-stress” dish and try to calm your nerves with its help. Even the healthiest product cannot cope with stress alone. For example, bananas, which are considered a natural antidepressant because they promote the production of the happiness hormone serotonin, are unable to relieve strong emotional stress; they can only slightly lift the mood during the time of autumn sadness. And in order for stress not to affect your health, you need to have a varied and balanced diet.

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Therefore, be sure to make sure that on your table there are:

Porridge

Cereals are the main source of B vitamins. These vitamins are required to support the nervous system during periods of stress. It has been proven that with strong emotional stress, the need for B vitamins increases five times!

Advice. Don’t try to save time and cook “quick” porridge from a bag. The fact is that the speed of cooking is achieved by pre-processing cereals with steam, which leads to the loss of vitamins and microelements. Therefore, porridges that are simply brewed with boiling water will not help strengthen your nerves during times of stress. Only whole grains that are cooked for quite a long time are suitable for this purpose.

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The most useful foods for nerves

There is an expression that “all diseases come from nerves.” Indeed, when the nervous system is weakened, there is a risk of complications from the cardiovascular, digestive and genitourinary systems.

Proper nutrition is very important to maintain a healthy nervous system. The following products are especially necessary for the nervous system:

• Bananas and fresh tomatoes. Strengthens the nervous system and prevents depression.
• Mackerel, cod, salmon. Contains healthy fats. They tone the liver, which helps protect nerve fibers from toxic substances. Reduces the risk of developing depression by 60 times!
• Eggs. Rich in lecithin, which helps fight bad mood. English doctors recommend eating one to two eggs a day.
• Dairy products, cabbage, carrots, apples. They contain calcium and phosphorus in ideal proportions for humans. Calcium helps relieve nervous tension, and phosphorus stimulates the nervous system.
• Greenery. Rich in magnesium, which is necessary to normalize inhibition processes in the body.
• Sprouted wheat grains, bread, cereals. Rich in B vitamins, which are necessary to ensure the body's resistance to stress.
• Vegetable oils, nuts, avocados. Contains vitamin. They charge the body with energy and stimulate muscle activity.
• Strawberry is a “good mood” berry. Stimulates the nervous system. It is a good antidepressant.
• Cheese, potatoes, brown rice, yeast, soy, peanuts, sesame. Contains important amino acids: glycine, tyrosine, tryptophan and glutamic acid. These amino acids increase the body's performance and calm the nerves.

Folk remedies for normalizing the functioning of the nervous system

Milk and fermented milk products are very beneficial for the nervous system.

• In case of nervous overexcitation, it is useful to drink warm milk with a spoon of linden, buckwheat or pine honey at night.
• Neuroses respond well to treatment with royal jelly (provided there is no allergy to bee products).

Remedy for insomnia and neuroses:

1 glass of mineral water; 1 tbsp. honey; juice of half a lemon. Drink this mixture in the morning on an empty stomach for 10 days. To strengthen the nervous system, it is better to take linden, pine, buckwheat, fir or spruce honey.

To normalize the functioning of the nervous system, some nutritionists recommend undergoing such

Stages of recovery:

Stage 1 . Detoxification. To cleanse the body of waste and toxins, vegetable juices and herbal decoctions are used.

Stage 2 . Nutrition. In large quantities, if there are no contraindications from a doctor, leafy vegetables and greens are consumed.

Stage 3 . Hepatoprotection. Eating foods that contain polyunsaturated fatty acids (for example, steamed fatty fish).

Foods harmful to nerves

• Alcohol. Creates a deceptive feeling of relaxation. Depletes the nervous system. Impairs memory, ability to think logically, weakens willpower.
• Coffee and tea. They contain caffeine, which in large quantities is harmful to the body. Overexcites the nervous system. Blocks the body's signals about the need for rest. Increases feelings of anxiety.
• Confectionery, baked goods. They contain refined carbohydrates that are quickly absorbed into the blood, causing a short-term improvement in mood and a surge of energy. But the effect wears off very quickly, causing weakness, allergies and chronic fatigue syndrome.

Attention! The information is for informational purposes only and is not intended to make a diagnosis or prescribe treatment. Always consult a specialized doctor!

Tatyana Eliseeva chief editor of the Food+ project

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Oil

Fats are necessary for the smooth functioning of the nervous system. Therefore, do not forget about vegetable oils, and it is better if it is not only the usual sunflower oil, but also, for example, olive, mustard or corn. Animal fats can also support the nervous system, so from time to time you need to allow yourself not only vegetable oil, but also butter. But in order to preserve your figure and not harm the cardiovascular system, you should not lean on it too much.

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Advice. Choose unrefined oils. During the production process, they are practically not processed, so they contain much more vitamins than in purified varieties.

Elements necessary for the human nervous system

The central nervous system influences the activity of the entire body and is directly connected to the brain. Biologically active substances are involved in the transmission of nerve impulses and the production of neurotransmitters, thanks to which the brain maintains communication with other organs. There are a number of elements without which the neurological system simply cannot function.

Interesting to know!

The human body is filled with billions of nerve cells. There are many more of them than people on Earth. The brain contains over 100 billion nerve cells. If you put them all in one line, you get a path of 966 km. The spinal cord consists of 13.5 billion neurons. Despite their huge number, cells do not have the ability to divide.

These elements include:

• Potassium . Necessary for the regulation of muscle fibers, heart function and nerve endings.
• Glucose . Affects blood sugar levels. With a lack of this substance, nerve cells expand, the myelin layer stretches, and the risk of neurosis increases.
• Calcium . Without it, the passage of nerve impulses through nerve fibers and muscles is impossible.
• Iodine . Regulates the functioning of the endocrine system, affects the balance of hormones in the body, improves memory.
• Phosphorus . Ensures the functioning of the nervous system in a stressful state, normalizing the functioning of muscle structures.
• Iron . Participates in the metabolic processes of the brain, affecting mental activity, concentration, and memory.
• Magnesium . Supports heart function, affects the speed of transmission of nerve impulses to the central nervous system.
• Lecithin . Improves the functioning of the cardiovascular system, neutralizes bad cholesterol, strengthens nerve fibers.
• Vitamin A. Protects nerve cells from the effects of free radicals, affects sleep, and many metabolic processes in the body.
• B vitamins. The main substances of the nervous system. They increase its stability and protect against the development of neuroses and other mental disorders.
• Vitamin C. Promotes the production of hormones that prevent disruptions in the functioning of the central nervous system, removes harmful substances from the body that are formed during biomechanical reactions.
• Vitamin E. Reduces the excitability of the nervous system, removes toxins.
• Omega acids. They improve brain function, increase the resistance of the nervous system to external factors, and improve the conductivity of nerve impulses.

Scientists have discovered an interesting fact. Our body is so unique and smart that it is able to independently produce almost all the necessary substances for its life. But this happens only in a certain state - when a person is happy.

Any positive emotions trigger hundreds of biochemical processes in our body that have a positive effect on health. Negative emotions, on the contrary, destroy the body. It’s not for nothing that they say that all diseases are caused by nerves.

Therefore, it is very important not only to monitor your diet, but also your feelings and emotional reactions.

On a note!

The cells of the nervous system are the largest in our body. They are simply huge compared to other cells. Unfortunately, they are less durable. Many have heard the phrase: “nerve cells do not recover.” So, this is the purest myth. The fact is that brain cells regenerate. It was just a little hard for scientists to notice.

Find out how to restore brain cells yourself

Meat, fish and poultry

They contain proteins, and this is the building material for all cells of the body, including nerve endings that are damaged during stress.

If you love fish, then your body will receive healthy omega-3 fatty acids in addition to proteins. They contribute not only to the health of the nervous system, but also reduce the level of harmful cholesterol in the blood, which means they support the heart, which suffers especially greatly from nervous tension.

Advice. Choose lean varieties of meat, but you can eat any fish, including fatty ones.

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What should you avoid?

There is a whole list of foods that are harmful to the brain, the consumption of which negatively affects the functioning of the nervous system. Doctors recommend excluding or at least limiting the presence of the following in the diet:

1. Strong brewed coffee. Although it contains caffeine, it also provokes a sharp jump in blood pressure, which is “perceived” by the body and brain as a stressful situation. You are allowed to drink no more than 2 cups of regular coffee per day, with a total caffeine content of up to 150 – 200 mg. Read more about the connection between coffee and stress here.
2. Trans fats. They provoke blockage of blood vessels in the brain, and do not yet carry any nutritional value. A high content of trans fats is observed in margarine, factory-made sausages, sausages, and also in fried beef.
3. Sweet carbonated drinks. Firstly, they contain a huge amount of simple carbohydrates (about 250 grams of sugar per 0.5-liter jar), due to which the level of glucose in the blood increases sharply - this is perceived as stress by the brain, after which the pancreas actively works (to produce insulin). Instead of sweet soda, it is better to drink milk or plain water, or, in extreme cases, tea.
4. Very spicy dishes. On the one hand, they act as an antiseptic on the digestive system, on the other hand, they irritate receptors, thereby provoking increased sensitivity of brain cells. During stressful situations or depression, it is better to avoid such products.

Dairy

Like cereals, dairy products are rich in B vitamins, and they also help replenish vitamin D deficiency, the deficiency of which is associated with seasonal depression.

Advice. It is better to opt for fermented milk products. Lacto- and bifidobacteria that live in kefir and yogurt not only improve digestion, but also strengthen the immune system, which weakens under the influence of severe nervous tension.

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Foods that stimulate the nervous system

Most doctors unanimously consider alcohol to be one of the main harmful products that negatively affects nerve cells.
Despite the fact that it is usually used for the purpose of relaxation, after a short amount of time after taking it, it has a stimulating effect on the psyche. This is especially true for women. Therefore, during depression, stress or a therapeutic diet, its use is prohibited, however, as in normal times.

Undesirable drinks include all caffeine-containing drinks - tea, coffee, energy drinks, soda. They should also be drunk in limited quantities.

First of all, you need to completely avoid foods that are harmful to the body. Harmful products for the nervous system are those that have undergone long-term heat treatment, especially meat and various smoked products. Pickles (with the exception of homemade sauerkraut), marinades, fast food, processed foods, and spicy dishes have a negative effect on health.

Five NOT when stressed

• DO NOT try to improve your mood with sweets. Sugar and fatty foods overload many internal organs, causing them to work harder. And during times of stress, the body already has a hard time.
• DO NOT eat stress. During periods of nervous tension, the body tries to compensate for the lack of vitamins and microelements through the volume of food. Therefore, against the background of stress, you often want to eat. But increasing portions only leads to the appearance of extra pounds, so it is better to pay attention not to the quantity, but to the quality of food.
• DO NOT run to the refrigerator at the first sign of anxiety. Before you eat something, try to relax in other ways: spend a few minutes in silence, take deep breaths.
• DO NOT force yourself to eat if you lose your appetite due to stress. One or two fasting days will not harm your health.
• DO NOT eat mechanically. Even if you have the healthiest and lowest-calorie foods in front of you, try to control the portion size. After all, at some point, instead of berries or fruits, there may be a bag of chips on the table, and then the habit of constantly chewing will do a disservice to your figure.

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Connected by one goal, bound by one chain...

Body and psyche are connected like lovebirds.
Every change inside is reflected outside. And, conversely, everything external turns into an internal state. It is not for nothing that there is such a direction in medicine as psychosomatics, which tries to establish a clear connection between the course of mental processes and their influence on the physiological state of a person. In response to any stressful stimulus, the body responds with a defensive reaction - muscle tension. The body tenses, the soul relaxes. If these situations are in the nature of rare outbreaks, then everything goes well for the body.

The degeneration of random psychotraumas into prolonged stress causes psychosomatic diseases that are so difficult to diagnose. Physical ailments rise in full force, and their psychological roots are so skillfully disguised that doctors spend years treating the effects, and not the cause, which cannot be easily reached.

Processes in the body proceed smoothly, rhythmically, and are clearly regulated by the central nervous system. But in the presence of a chronic focus of excitation in the brain, which is caused by negative emotions, the nervous system, as it were, relieves itself of the functions of commander-in-chief.

The internal brake is activated, and the body, left without the main coordinator (nervous system), begins to slowly fall apart and decompose, like an army abandoned by its commander.

All systems and organs stop working in the correct mode. The program malfunctions, and the person suddenly discovers that he has cardiac, endocrine, gastrointestinal, etc. disease.

While medicine finds out the causes of the breakdown, the patient loses appetite, sleep, vigor, energy, and performance. The ability and desire to enjoy life disappears; minor inconveniences over time develop into big problems.

The suffering of the body is accompanied by the suffering of the psyche. A person exists against a background of chronic fatigue, irritation, vague anxiety and anxiety.

All this in the near future may result in serious neurotic disorders, which will radically affect the quality of life. It will change and, as is clear, not for the better.

The question “why strengthen your nerves” is clear as day. Mental nerves need the same care and training as the body. Then the person will be harmoniously healthy (physically and mentally). And health is a guarantee of a full, active and productive life.

There are a great many methods for strengthening the nervous system and psyche, and they can be roughly divided into 2 groups: training for the body and training for the psyche. Let's focus on the first group.

Rebooting the nervous system - breathing exercises to calm the psyche and nerves: