Szókincs fejlesztés: Foods that reduce stress
Stress can hijack your day and throw you off course by distracting you and making it hard to concentrate on the tasks you need to do.
Stress manifests in different ways, but some of the most common signs are anxiety, sleep disturbance, and weight changes. Some people eat more—and reach for junk food—when stressed, whereas others eat much less. Stress has also been linked to inflammation in the body, which is a contributing factor to a variety of health conditions.
The good news is that certain foods can help you deal.
What foods are recommended for reducing stress?
A review published earlier this year discussed the role of nutrition specifically in relation to and showed a strong connection between food and stress, especially in regards to inflammation and the oxidative stress that occurs within the body. The review established that diets higher in simple carbohydrates, animal proteins like meats and excessive consumption of fats had more nutritionally mediated stress within the body, whereas diets high in whole grains, nuts, fruits and vegetables, and fish actually helped to decrease the effects of stress on the body. Furthermore, berries are high in antioxidants that can help the body eliminate some of those free radicals that may have built up from the stress of life!
If someone is anticipating a stressful day ahead, what should they have for breakfast?
One area that’s a hot topic in research right now is gut health. Given the fact so much of our physical and mental health has been found to stem from the health of the gut, I recommend starting your day off with a berry yogurt parfait. Using a Greek yogurt base, you not only are getting ample protein to help fuel your morning but also gut-friendly probiotics. Pairing that with berries…and heart-healthy nuts like walnuts makes the perfect combination to launch your morning on the right foot.
For those with dairy sensitivities, swapping out the yogurt for an oatmeal base is a great way to get prebiotics into your diet that inevitably provide a great source of nutrition for probiotics. But, don’t forget those berries and nuts!
Sometimes stress crops up unexpectedly in the middle of the day.
There are cases when you have to decide whether you are truly hungry or just reaching for something for emotional support. If you recognize it’s truly hunger you’re experiencing, I recommend something like roasted nuts and unsweetened dried fruit. This provides protein, heart-healthy fats and carbohydrates to help keep their engines running until they’re able to reset and enjoy their next meal.
to hijack – elrabolni
to throw somebody off course – letéríteni valakit a pályáról
to manifest – bizonyít
sleep disturbance – alvási zavar
junk food – gyors kaja
linked to inflammation – gyulladással összefüggő
deal – megbírkózni
to establish – megállapít
excessive consumption – túlzott fogyasztás
to mediate – közvetít
to decrease – csökkenteni
to eliminate – eltávolítani
free radicals – szabadgyökök
gut health – emésztőrendszer egészsége
stem from – ered
berry yogurt parfait – (bogyós) gyümölcs parfé
ample – bőséges
launch your morning on the right foot – jól kezdeni a reggelt
crops up – felmerül
unexpectedly – váratlanul