Stress and nutrition: how to fight anxiety and depression with diet

the The link between stress and nutrition is a central theme in the mental and physical well-being. What we eat can affect deeply about our ability to manage stress, improve mood, and prevent states of anxiety and depression.

follow A balanced diet is not only useful for taking care of physical health: it is a fundamental tool also for maintaining a serene mind and balanced.

What are the effects of stress on the body? 

when the body is under stress, the nervous system releases cortisol, the hormone that helps us respond to emergency situations. However, a state of chronic fatigue can lead to consistently high cortisol levels, causing inflammation, insomnia, drops in energy and cognitive difficulties.

the plays a crucial role in this process, highlighting the narrow correlation between stress and nutrition. A nutrient-poor diet can worsen the effects of this state of tension and mental fatigue, further compromising the mental well-being and increasing the risk of anxiety and depression.

What food reduces stress and calms anxiety?

a A substantial number of scientific studies have shown that eating food for the mind can positively affect the brain chemistry, promoting the production of neurotransmitters such as serotonin and dopamine, which are essential for regulating mood. According to a study published in the Journal of Affective Disorders, for example, following a diet rich in fruit, vegetables and olive oil, reduces significantly the risk of depression.

In addition Our intestine, not surprisingly often referred to as the "second brain", houses the microbiota, a population of bacteria that interacts directly with the central nervous system. A nutrient-rich diet supports health of the microbiota, improving mental well-being. Evidence also confirmed by research by Harvard University, which underlined the importance of certain foods, including fermented ones such as yogurt and kefir.

Stress and nutrition: which foods to avoid 

• Caffeine. If consumed in excess, it can increase agitation and disturb sleep.
• sugars simple. Favor sudden spikes and dips in energy, causing emotional instability.
• Alcohol. Worsens sleep quality and it interferes with neurotransmitters that regulate mood.
• Foods transformed. Rich of additives and saturated fats, can negatively affect health mental.

Stress and nutrition: which foods to choose 

• Foods rich in tryptophan. Present in foods such as turkey, eggs and pumpkin seeds, they stimulate the production of serotonin, the so-called "happiness hormone".
• fats Omega-3. You can found in salmon, walnuts and flaxseed. Reduce inflammation and promote emotional stability.
• carbohydrates complex. Cereals whole grains and legumes help keep sugar levels constant in the preventing anxiety spikes.
• Antioxidants. Berries, citrus fruits, vegetables green leafy and superfoods such as spirulina protect cells from stress oxidative function.

Practical tips for an anti-stress diet

What We have seen, stress and nutrition are deeply connected. For take care of what you eat effectively, it is useful to follow some practical precautions: hydrate sufficiently, avoid skipping meals, Choose nutritious snacks and plan balanced, protein-rich meals lean carbohydrates, complex carbohydrates and healthy fats.

One functional drink for concentration such as S-Nap Shot is a support irreplaceable, to be integrated into an anti-stress eating routine to maintain Elevated cognitive performance even in the most challenging moments: find out how the Brain Fuel Formula helps you counteract fatigue mental.