The body reacts to any kind of stress by a fight or flight response. Cortisol and adrenaline are released to boost alertness causing an increase in heart rate, pulse, and muscle tension.
Added to that, stress depletes the body from its stores of vitamin B like folate and B6 that have an effect on brain’s glucose regulation and are necessary for the synthesis of neurotransmitters such as GABA, melatonin and serotonin. Those neurotransmitters are essential in regulating the mood and lowering the symptoms of depression. Moreover, stress leads to overeating and craving of unhealthy processed food.
The following are foods that you can include in your diet that have an impact on reducing cortisol and stress in the body.
1- Fatty Fish
Fish like salmon and mackerel are high in DHA and EPA which helps in brain function and reduce inflammation. Added to that, those be more keto dubai fatty fish can also boost your B vitamins, vitamin D and Selenium which fights oxidative stress.
2- Pumpkin Seeds
Pumpkin seeds are high in magnesium, B vitamins and zinc. Magnesium is involved in more than 600 reactions in the body including a healthy brain function and mood.
3- Chia Seeds
Chia seeds are one of the top plant based sources of alpha-linolenic acid that is an omega 3 fatty acid. Moreover, they are rich in magnesium, and selenium that have been shown to reduce the inflammation in the body.
Avocados are a good source of monounsaturated fatty acid as well as folate and magnesium that help in healthy brain function. Additionally, avocados are rich in vitamin C and E that are antioxidants known to help in reducing inflammation and lowering oxidative stress.
5- Greek Yogurt
Greek yogurt is a rich source of probiotics which feed the good gut bacteria. Research has shown that healthy gut bacteria impacts mood levels.
Lastly, stress negatively affects our mood and waistline if chronic, therefore always aim to do things like meditation, yoga and other exercises. However, what you eat also matters so include food rich in omega 3 and B vitamins.Written by Rym Timani, Kcal nutritionist