Organic Turkey breast
We’ve probably heard that the tryptophan in turkey is to blame for that food coma on Thanksgiving. The amino acid, found in protein-containing foods, helps produce serotonin, “the chemical that regulates hunger and feelings of happiness and well-being. People who are argumentative (based on personality tests) can take either tryptophan supplements or a placebo for 15 days. Then their behavior will turn into more agreeable.
Pumpkin seeds, nuts, and free-range organic eggs are also rich sources of tryptophan.
“Tryptophan significantly decreased quarrelsome behaviors and increased agreeable behaviors and perceptions of agreeableness.”
The secret to improve our mental health is in our gut, as unhealthy gut flora can have a detrimental impact our brain health, leading to issues like anxiety and depression. Beneficial bacteria have a direct effect on brain chemistry, transmitting mood- and behavior-regulating signals to our brain via our vagus nerve.
Woman who regularly eat yogurt containing beneficial bacteria will improve brain function compared to those who will not consume probiotics. Most importantly, the vast majority of commercial yogurts have clinically insignificant levels of beneficial bacteria.
Clearly, we would be far better off making our own yogurt from raw milk or eating other fermented foods, like fermented vegetables, to support our gut health and mood. Since yogurt is full of calcium and protein in addition to probiotics, we really can’t go wrong by adding more of it to our diet.
When we’re stressed, it can ratchet upanxiety hormones, such as adrenaline and cortisol. “The omega-3 fatty acids in salmon have anti-inflammatory properties that may help counteract the negative effects of stress hormones,
One study in Brain Behavior and Immunity showed a dramatic 20 percent reduction in anxiety among medical students taking omega-3, while past research has shown omega-3 fats work just as well as antidepressants in preventing the signs of depression, but without any of the side effects.
Anthocyanins are the pigments that give berries like blueberries and blackberries their deep color. These antioxidants aid our brain in the production of dopamine, a chemical that is critical to coordination, memory function, and our mood.
When we have an ongoing loop of negative thoughts playing in our mind, doing something repetitive with your hands may help silence our inner monologue. Think knitting or kneading bread—or even shelling nuts like pistachios or peanuts
Pistachios are at high risk of contamination by a carcinogenic mold called aflatoxin and may be bleached or fumigated during processing; choose organic pistachios and avoid those that are dyed, bleached, or show signs of decay.
If you’re one of these individuals who get a nice mood boost whenever you sink your teeth into a bar of pure, unadulterated chocolate, it is not happenstance. There’s a chemical reason behind it called anandamide, a neurotransmitter produced in the brain that temporarily blocks feelings of pain and depression.
A regular healthy indulgence (just a bite, not a whole bar!) of dark chocolate might have the power to regulate your stress levels. “Research has shown that it can reduce our stress hormones, including cortisol.”Also, the antioxidants in cocoa trigger the walls of your blood vessels to relax, lowering blood pressure and improving circulation. And finally, dark chocolate contains unique natural substances that create a sense of euphoria similar to the feeling of being in love!”
It’s not technically a food, but a daily dose of sunshine might help stabilize your mood. Serotonin, the brain hormone associated with mood elevation, rises with exposure to bright light and falls with decreased sun exposure. Low vitamin D levels are also associated with an increased risk of panic disorders. While we can get some vitamin D in foods like salmon, egg yolks, and mushrooms, our best solution for optimizing our levels is through sensible sun exposure.
Avocados provide close to 20 essential health-boosting nutrients, including potassium, vitamin E, B vitamins, and folate, and, according to research published in the Nutrition Journal, eating just one-half of a fresh avocado with lunch may satiate us if we are overweight, which will help prevent unnecessary snacking later.
Fortified milk is an excellent source of vitamin D, a nutrient that might boost happiness. People who had sufficient vitamin D levels had a reduced risk of panic disorders compared to subjects with the lowest levels of vitamin D. Other foods high in vitamin D include salmon, egg yolks, and fortified cereal.
Magnesium, which acts as a precursor for neurotransmitters like serotonin, is well-known for its role in helping to regulate our emotions and enhance well-being. Flaxseed, pumpkin seeds, and sunflower seeds are all great sources of magnesium (as are leafy greens, yogurt, nuts, and fish). Loading up on the mineral may help regulate emotions.
There is no doubt that stress can be used as a force for good, but there is no doubt that excessive amount of it over the long term can cause serious problems. We cannot be super heroes, If we want to reduce our stress, we have to eat traditional healthy diet.Follow the above mentioned diet to overcome stress.
Healthy diet leads to stress-free life.