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Too rushed or stressed to eat well? Think again. There is a very strong relationship between stress and our physical body. Good nutrition is a major tool for stress management. But when our bodies are poorly fed, stress stakes an even greater toll on our health.

Sometimes, stress directly manifests in damaging effects on the body, and indirectly augments health issues. Besides, there are various harmful physiological changes because of chronic stress. Our abilities to make healthy food choices can also be compromised under stress. Instead of reaching for a bottle of cold drink, know what healthy options are available, we can take advantage of the beneficial properties of health foods and supplements.

Don’t Skip Breakfast

It is important to start the day off right, make habit of taking breakfast. When you skip your breakfast, it makes it tough to maintain stable blood-sugar levels. Always go for high-fiber foods like high-fiber cereals, steel-cut oatmeal, whole grain bread, and fresh fruit. Fiber-rich foods digest slowly and keep you feeling full. They are also great in jumpstarting your metabolism and stabilize your blood sugar levels.

Eat Regularly

Your brain needs glucose to work at its best. When you eat regularly throughout the day, it helps keep your blood glucose stable. Studies have shown that more stable blood sugar levels are associated with better academic performance.

Omega-3 Fatty Acids

Fatty fish like salmon and tuna and nuts and seeds like walnuts, almonds, pistachios are rich in omega-3 fatty acids. They have been shown to reduce surges of stress hormones and also confer protection against heart disease, depression as well as premenstrual syndrome.

Consume Vitamin C

When you are looking for a solution to get rid of stress, no other option is as effective as Vitamin C. Consuming foods that are high in vitamin C like oranges and other citrus fruits, effectively reduces stress and boosts the immune system. Take this vitamin regularly to lower the levels of cortisol, a stress hormone, and blood pressure during high anxiety situations.

Limit Refined Sugars and Processed Foods

Some food products are not helpful for your brain and try to steer clear of refined sugar. Don’t take foods with high levels of white sugar and high-fructose corn syrup. Diets low in sugar has been shown to boost brain-derived neurotrophic factor, a peptide responsible for the creation of new neurons. Try to take natural protein like soy or seaman that will help to build muscle.

Focus on Veggies

Fruits and Vegetables contain various vitamins and minerals like copper, zinc, manganese, and vitamins A, E, and C that are good for the body as well as the brain. These vitamins and minerals work to neutralize harmful molecules products when your body is suffering from stress.

Sip Healthy Tea

A study from the University of College London discovered that the people who drink tea, they distressed faster. Although, caffeine is not a solution here. Drink herbal teas like chamomile, peppermint or ginger can be wonderfully soothing to the digestive tract; it can help with stress by calming the nervous system in your gut.

Indulge Delicious Dark Chocolates

Apart from satisfying your taste buds, dark chocolates are also great in relieving stress at the molecular level. Also, coca can enhance cognitive function and moods. People who take dark chocolate daily, they stay away from the suffering of high levels of anxiety.

Avoid Caffeine

Caffeine may seem to help you concentrate better but, it leads to increased blood pressure and may make you anxious, mainly if you are already prone to anxiety. Studies have already proved that caffeine only restores what is lost through a lack of sleep. Instead of taking caffeine, always go with natural grade booster- sleep.

Go for Magnesium

Enough quantity of magnesium is compulsory for avoiding headaches and fatigue. Oral magnesium can amazingly relieve premenstrual mood changes. Besides, increased magnesium intake has been found to enhance sleep quality in older adults. Spinach, soybeans, salmon and other leafy greens are healthy sources of magnesium.

How you deal with stress is a choice. Your eating habits and stress levels depend on each other. When you are stressed, it is common that you will wish to eat comfort foods like desserts, fast food, and alcohol, but sometimes these foods become addiction and trigger a downward spiral. Control your stress by following a healthy lifestyle that incorporates eating well, proper rest, physical activities and enjoy your free time.

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