How Diet Plays A Role In Relaxation

You probably know the foods you eat can lead to problems, such as high cholesterol and an increase in your risk of heart disease. Did you know the foods you choose may also have an effect on your mood, including your ability to relax or fall asleep?

Stress and Its Causes

It is difficult to state the exact definition of stress because it is different for everyone. What one person views as stressful, someone else may not. When most people think about stress, they consider the negative causes of stress, but not all causes of stress are bad. For example, starting a new job or planning a wedding can be something you are excited about, but it can still add stress to your life.

Whether stress is caused by a positive change or a negative experience, when stress is chronic, it can lead to both physical and emotional symptoms. The longer you are under stress, the more likely you are to develop symptoms. According to the University of Maryland Medical Center, stress can lead to several physical and emotional conditions. For example, stress can decrease your body’s ability to fight infection, can interfere with digestion and cause headaches. It can also lead to psychological problems, such as depression and anger. Chronic stress may also contribute to overeating and weight gain. 

The Food And Mood Connection

With all the negative consequences of stress, it makes sense to do as much as possible to reduce its effects. There are several ways to decrease stress, such as exercise, other relaxation techniques for anxiety such as breathing exercises and meditation. But some people may be surprised to find out there is a connection between food and mood.

When your stress level rises, your body produces more cortisol. Cortisol can contribute to food cravings, especially carbohydrates. That may be why some people reach for comfort foods such as macaroni and cheese and mashed potatoes. Eating foods that are high in carbs and low in protein can leave you feeling sluggish and decrease your ability to deal with stress. Changing the type of food you reach for when you are stressed can help.  

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Keep in mind that it is probably not a good idea to use food as a means to reduce stress. That can lead to overeating and weight gain. But you can incorporate stress reducing foods into your diet and be aware of the type of foods to avoid. Additionally, it is not just the foods you choose, but how you eat that matters. For instance, eating a big meal right before bedtime can prevent you from sleeping and increase stress levels. If you have a bedtime snack, keep portion size in mind. Instead of a large meal, stick to a light snack.

Selecting The Right Food May Calm Your Nerves

Some foods can help you feel calm while others may increase anxiety. Eating the right foods to reduce stress and promote relaxation is a great way to combat tension naturally.

The Best Type Of Foods For Relaxation

Several types of foods may help you relax, promote sleep and improve mood. Consider some of the best foods for relaxation.

Tuna: Tuna or any cold water fish is a good stress reducing food. Tuna contains high levels of omega-3 fatty acids, which are thought to decrease stress producing hormones including adrenaline and cortisol.

Bananas: One of the best foods you can eat to tame your tension is bananas. Bananas contain magnesium and potassium, which are considered natural muscle relaxants and can reduce stress.

Nuts: If you are feeling stressed, instead of reaching for a candy bar, grab a handful of nuts. Nuts, such as almonds, walnuts and pistachios, contain unsaturated fat, which is thought to increase serotonin levels in the brain and promote relaxation. Additionally, nuts are high in vitamin B, which is an essential vitamin to help ward off stress. 

Honey: If you are feeling tense, consider adding a little honey to your diet.

Potassium may also reduce stress hormones and act as a muscle relaxant. In addition, honey is also rich in tryptophan, which has a soothing effect on the mind.   Consider adding a little honey to a cup of decaf green tea, or use it instead of butter on a whole wheat muffin. 

Dark Chocolate: Dark chocolate is one treat that may have some health benefits. According to the University Of California at San Diego, dark chocolate contains antioxidants, which are thought to improve mood. Antioxidants, flavonol and polyphenol, are thought to increase serotonin and endorphin levels in the brain, which may reduce stress levels. Chocolate does contain sugar and caffeine, so be sure to limit portion size.

The Worst Foods for Relaxation

Knowing what type of foods to eat to combat stress is helpful, but knowing what foods to avoid is equally important. If you are feeling stressed out or having trouble relaxing, you may want to avoid some of the foods below.

Alcohol: Some people reach for beer or a glass of wine to unwind when they feel stressed out.

Alcohol lowers blood sugar levels, which can increase anxiety. In addition, alcohol interferes with proper sleep, which also decreases your ability to deal with stress.

Cakes and Pies: Sugary foods including cakes and pies may taste good, but they won’t do anything to decrease stress. In fact, they may increase tension and your ability to unwind. Foods high in refined sugar raise your blood sugar quickly. But after the surge in energy, there is a rapid sugar crash. Energy levels, as well as mood, can fall fast. If you are prone to stress or anxiety, quickly changing blood sugar levels can make things worse. 

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Caffeine: It is probably no secret that caffeine is a stimulant. It can increase your heart rate and make you feel anxious. If you are prone to stress and anxiety, it makes sense to reduce stimulants, such as caffeine. Keep in mind, in addition to coffee and tea, chocolate and some medications contain caffeine.