Food against stress. What foods reduce anxiety?

Our expert is nutritionist, head of the Center for Personal Dietetics of Russia Ekaterina Belova.

During periods of stress, the body has a hard time, so it especially needs proper nutrition. At the same time, you should not look for some special “anti-stress” dish and try to calm your nerves with its help. Even the healthiest product cannot cope with stress alone. For example, bananas, which are considered a natural antidepressant because they promote the production of the happiness hormone serotonin, are unable to relieve strong emotional stress; they can only slightly lift the mood during the time of autumn sadness. And in order for stress not to affect your health, you need to have a varied and balanced diet.

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Therefore, be sure to make sure that on your table there are:

Porridge

Cereals are the main source of B vitamins. These vitamins are required to support the nervous system during periods of stress. It has been proven that with strong emotional stress, the need for B vitamins increases five times!

Advice. Don’t try to save time and cook “quick” porridge from a bag. The fact is that the speed of cooking is achieved by pre-processing cereals with steam, which leads to the loss of vitamins and microelements. Therefore, porridges that are simply brewed with boiling water will not help strengthen your nerves during times of stress. Only whole grains that are cooked for quite a long time are suitable for this purpose.

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Features of the diet for women and children

Doctors say that the female body needs B vitamins more, as well as glucose . Moreover, the need for them increases during pregnancy.

Another nuance is that women have a higher risk of developing water-salt imbalance, so they should drink more water every day.

As for children, they have the greatest need for iodine, as well as vitamin C. Accordingly, it is recommended to prepare all dishes for them with iodized salt, and also add citrus fruits and fresh fruits to the diet. Even a child should definitely eat seafood, especially in preschool age. It is during this period that the brain develops most actively and metabolic processes in it should be stimulated.

Oil

Fats are necessary for the smooth functioning of the nervous system. Therefore, do not forget about vegetable oils, and it is better if it is not only the usual sunflower oil, but also, for example, olive, mustard or corn. Animal fats can also support the nervous system, so from time to time you need to allow yourself not only vegetable oil, but also butter. But in order to preserve your figure and not harm the cardiovascular system, you should not lean on it too much.

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Advice. Choose unrefined oils. During the production process, they are practically not processed, so they contain much more vitamins than in purified varieties.

What should you limit?

The most harmful foods for the nervous system are:

1. Alcohol. They literally destroy nerve cells and prevent their regeneration. It’s worth giving them up first.
2. Coffee. Although it contains caffeine, if abused it destabilizes the normal functioning of the brain. You don’t have to completely give up this drink, but you should still minimize its consumption. Read more about the effects of coffee here.
3. Dyes. In particular, tartarazine, which is most often added to desserts (has a red tint). Significantly inhibits the release of endorphins, so it can provoke depression or chronic nervousness.
4. Monosodium glutamate. In fact, this is the most common flavoring additive, found most often in chips, salty crackers, some sweets, and also in sausages. It also inhibits the release of endorphins.

Meat, fish and poultry

They contain proteins, and this is the building material for all cells of the body, including nerve endings that are damaged during stress.

If you love fish, then your body will receive healthy omega-3 fatty acids in addition to proteins. They contribute not only to the health of the nervous system, but also reduce the level of harmful cholesterol in the blood, which means they support the heart, which suffers especially greatly from nervous tension.

Advice. Choose lean varieties of meat, but you can eat any fish, including fatty ones.

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Top 10 foods that are good for the nervous system

So, we looked at what substances the body needs for a strong and healthy central nervous system. Now we present to you products that are good for the nervous system.

Nuts

Pistachios, walnuts, cashews, and hazelnuts are rich in omega-3 acids. They also contain flavonoids, etherols, and vitamins that have a positive effect on the condition of the nerves and brain.

Bananas

This product contains large amounts of potassium and tryptophan. Potassium has a positive effect on the muscular system and heart function. Thanks to tryptophan, the production of serotonin (the hormone of joy) is stimulated in the brain, due to which a person’s mood improves and he can more easily tolerate stress.

Scientists say that if you eat 1-2 bananas every day, you can protect yourself from depression and blues, especially in winter.

Only 5 varieties of bananas are considered suitable for human consumption. Among them there are sweet ones - dessert and savory ones, used for preparing the main (first or second) courses.

Cocoa (chocolate)

Cocoa contains a complex of substances that stimulate the production of endorphins (happiness hormones). In addition, this product is very beneficial for the brain and heart. A couple of slices of dark chocolate trigger the same biochemical reactions in the human body as emotions of joy, happiness, and pleasure.

Dairy

Like cereals, dairy products are rich in B vitamins, and they also help replenish vitamin D deficiency, the deficiency of which is associated with seasonal depression.

Advice. It is better to opt for fermented milk products. Lacto- and bifidobacteria that live in kefir and yogurt not only improve digestion, but also strengthen the immune system, which weakens under the influence of severe nervous tension.

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Diso Nutrimoon

An easily digestible protein mixture for preparing dishes and drinks.
A source of amino acids necessary for the body for the whole family every day. More details

The protein mixture provides the body with essential amino acids in the correct proportion. An easily digestible, valuable product contributes to the normal functioning of the central nervous system and the entire body.

It is not enough to consume the required amount of tryptophan (the daily dose is about 1 g), it is also important to create conditions for its absorption. Tryptophan, even if supplied in proper quantities, will be useless for the body if you abuse strong tea, coffee, alcoholic drinks, or smoke.

When the body receives and assimilates a sufficient amount of this amino acid, a person better focuses attention on positive aspects and enjoys even simple pleasures - delicious food, good weather, watching a comedy. With a deficiency, mood swings, dramatization of events, attacks of anger, apathy or irritation are noted.

Five NOT when stressed

• DO NOT try to improve your mood with sweets. Sugar and fatty foods overload many internal organs, causing them to work harder. And during times of stress, the body already has a hard time.
• DO NOT eat stress. During periods of nervous tension, the body tries to compensate for the lack of vitamins and microelements through the volume of food. Therefore, against the background of stress, you often want to eat. But increasing portions only leads to the appearance of extra pounds, so it is better to pay attention not to the quantity, but to the quality of food.
• DO NOT run to the refrigerator at the first sign of anxiety. Before you eat something, try to relax in other ways: spend a few minutes in silence, take deep breaths.
• DO NOT force yourself to eat if you lose your appetite due to stress. One or two fasting days will not harm your health.
• DO NOT eat mechanically. Even if you have the healthiest and lowest-calorie foods in front of you, try to control the portion size. After all, at some point, instead of berries or fruits, there may be a bag of chips on the table, and then the habit of constantly chewing will do a disservice to your figure.

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In what cases does the diet need to be adjusted?

Doctors identify several symptoms that require you to reconsider your diet. First of all, you should pay attention to the following signs:

1. chronic insomnia;
2. frequent migraine attacks;
3. it is difficult for a person to concentrate;
4. noticeable memory impairment;
5. deteriorated sensitivity of receptors is noticeable (most often attention is paid to auditory and visual).

Attention! If you experience any of these symptoms, you should first consult a doctor to rule out serious illnesses. And then you can start making adjustments to your diet and lifestyle.

Melatonin - synthesized and supplied with food

Tryptophan is involved in the synthesis of melatonin, a sleep hormone that promotes rapid sleep, quality night rest and, as a result, a cheerful state during the day and resistance to stress. With age, the synthesis of melatonin slows down, and disruption of this process is also facilitated by regular night wakefulness and unreasonable long-term use of antipyretic and sleeping pills.

Melatonin can be obtained from food; its content is high in foods such as:

• rice;
• cereals;
• carrot;
• most nuts (almonds, cashews, walnuts);
• figs;
• banana;
• parsley.

Diet for depression and neuroses should contain a sufficient amount of foods high in melatonin.

How to stop being nervous: some tips

But the first thing you need to do to strengthen your nervous system is to stop being nervous about every reason and without it, here’s how to do it:

“Lord, give me the strength to change what I can change, give me the courage not to worry where nothing depends on me and the wisdom to distinguish one from the other.” This prayer is excellent advice for those who are constantly nervous about everything. There is no need to be nervous, you just need to study your problems. And act according to this appeal.

It is also worth remembering that:

1. Fears, conscious or hidden in the subconscious, are the trigger of all nervous disorders . Learn to boldly look them in the face and overcome, rather than hide from, them.
2. A favorite activity or hobby will make you forget about worries and troubles . Everything we love gives us positive emotions. They crowd out the negative ones. Polar emotions cannot exist together.
3. Isolate yourself from the past and future . Live in the present moment. Worrying about what has already happened and what is yet to come can break any back.
4. Change your attitude towards the problem if you are unable to solve it.
5. Don't think about unpleasant people for a single second and don't entertain unpleasant thoughts.
6. Don't be nervous upfront about events that will probably never happen.

Fully or partially limited products

• Flavor enhancers, food additives, artificial seasonings. When cooking, use natural seasonings in the form of dried herbs.
• Simple carbohydrates (sugar, jam, wait, sweets, ice cream, sweet drinks, packaged juices). Avoid sugar and processed fructose. If you overindulge in them, the brain suffers from constantly high levels of glucose and insulin , which leads to disorders of thought processes and deterioration of memory.
• Refined grain carbohydrates (premium flour products, cakes, pastries, pastries). They are a type of simple carbohydrate that also raises your sugar levels.
• Fatty meats, duck, goose, cooking fats, fried foods, as sources of excess cholesterol .
• Limit salt, exclude salted nuts, chips, salted bread and sausages that contain large quantities of salt.
• Smoked products, all types of canned food due to the content of chemical additives.
• Fatty dairy products.
• Invigorating drinks and alcohol. Dry red wine is allowed.

Table of prohibited products

Advantages and disadvantages

The essence of therapeutic nutrition

Content:

• Application of diet
• The essence of therapeutic nutrition
• List of foods for diet
• Proper nutrition for the nervous system
• Additional measures for nervous system disorders
• Diet Conclusion

Soviet nutritionist Manuil Pevzner identified a number of foods that have a stimulating effect on the central nervous system. Based on this knowledge, he developed a specialized menu for people with mental disorders, which facilitates the course of the disease. Spices, salty, hot and sour dishes turned out to be such stimulating foods. Table No. 12 provides for the complete exclusion of the above dishes from the diet of a patient with mental disorders.

The patient is supposed to eat in small portions, but often. There should be at least 5 meals a day. The technique suggests having hearty breakfasts, less dense lunches and light dinners. If, before table 12 was prescribed, the patient’s nutrition differed greatly from the general rules of the method, the menu correction should occur gradually. A sudden diet change can cause additional stress.

Additionally, drinks that also excite the nervous system are excluded from the diet, namely coffee, strong black and green tea, energy drinks, and sweet carbonated drinks. Alcohol consumption is especially dangerous in cases of nervous system disorders. Drinking alcohol together with drugs used in the treatment of mental disorders is deadly. It is highly desirable to get rid of nicotine addiction, if you have one.

The patient's diet must be balanced in terms of its chemical composition. It is recommended to eat 300 g of slow carbohydrates (beans, cereals), 70-80 g of vegetable and animal protein (vegetables, meat, eggs), healthy fats up to 70 g per day. You should be especially careful with spices when preparing food. The amount of salt also needs to be reduced, the recommended amount per day is 6 g.

As for heat treatment, you should avoid frying in large amounts of oil. You can bake, boil, steam or cook in a slow cooker. It is advisable to consume food and drinks warm; too hot or cold is undesirable for the central nervous system.

In addition to nutrition, the patient should drink enough purified water. It is better not to use ordinary carbonated water; periodically it is useful to drink water enriched with useful minerals. The calorie intake per day should be no more than 2500 kcal.

Loss of appetite is a common occurrence when there is a malfunction in the nervous system; the patient may refuse to eat or, conversely, overeat. It is important to ensure that the diet is moderate and balanced.

Strengthen the body to calm the nerves and psyche

You can strengthen your body, nerves and psyche if you follow these recommendations:

1. You need to train your body by increasing your level of physical activity . Movement is life. This is easy to see using the example of the deceased. As Vysotsky sang: “Everyone ran away from the noise and scream, only the dead man did not run away.” All living things must move, and as actively as possible. During running or vigorous walking, all the stress hormones we have accumulated are intensively consumed by the body. They are stress hormones to help run away from fear and danger, and not lie in their way (or on the sofa).
2. Nutrition is a matter of principle . Correct! Food is a responsible matter and should not be approached in a hurry. The principle of nutrition for the glory of health is to provide the body with all the necessary substances, vitamins, minerals, amino acids. Just filling your stomach with whatever you have to on the go is wrong. And the echo of spells: “don’t overeat”, “don’t eat at night”, “don’t overuse” never stops in the air.
3. Be gone, unhealthy addictions . Instead of breakfast - coffee with a cigarette... This ritual makes you wake up in the morning, serving as a light tonic. You can stop there. And it’s best to completely quit smoking, drinking, using stimulants and other destructive habits. The short exciting effect of nicotine is replaced by a phase of sharp inhibition. To get a new portion of vigor and tone the brain, one cigarette is followed by another, a third... But the excitation phase is becoming shorter and shorter, and the inhibition phase is longer. At a certain stage, the body no longer reacts with a flash of excitement. Instead of a short tonic charge, the smoker begins to experience fatigue, irritation, weakness and drowsiness. It's the same with coffee. After the next portion, it no longer gives a boost of energy, but takes away the last one.
4. Hardening and winter swimming . Water is an indispensable condition for existence. The aquatic environment offers dozens of ways to strengthen the nervous system. Hardening creates an “impenetrable” immunity, invigorates, forces the body to “wake up” and withdraw its reserves. Winter swimming is an extreme form of hardening. It seems strange, but “walruses” are surprisingly healthy and balanced people. Such a powerful physiological stress, which the body receives when immersed in an ice hole, will launch all your armored trains standing on the sidings.
5. Baths and saunas are a recognized method for cleansing the body and soul. High temperatures, hot steam in combination with a birch broom very quickly cure any blues, and the grateful body responds with pleasant languor, relaxation and a cleared consciousness.
6. In water you need not only to swim, harden and steam. You also need to drink it correctly and in sufficient quantities. The 8 glasses method is widely known. If you believe the primary sources, then exactly this volume of water should pass through the channels of our body per day, washing it, clearing mucus from the intestinal walls, removing decay products and organizing the correct water balance.
7. Massage, self-massage is the strongest remedy against all sorts of ailments. The trouble is that the body gradually loses flexibility and joint mobility. Metabolic processes go poorly, stagnation and tension appear in the muscles. Powerful self-massage until you break a sweat will perfectly disperse stagnant blood, enhance metabolic processes, and give vivacity and a sea of ​​energy.
8. Sleeping and rest area . Deep, healthy sleep will help strengthen the nervous system. During sleep, the body is restored, cells are renewed, and the brain rests. Lack of sleep, shallow sleep, frequent awakenings, early awakenings quickly weaken the nervous system. A person becomes lethargic, apathetic, dull, has difficulty thinking and concentrating. In communication, lack of sleep manifests itself in outbreaks of irritation and aggression. You need to sleep with all sources of noise turned off: TV, telephone, radio, computer. The sleeping room should be well ventilated. Coffee and smoking breaks before bed will destroy your good intentions, because... have the ability to overexcite the nervous system. Sleep in the dark. Darkness is a condition for the production of melatonin (the hormone of calm and sleep). If you are already used to falling asleep to the sound and light of the TV, get out of the habit. Screen flickering and flashes of light interfere with the production of the sleepy hormone.
9. Nature is another natural helper in creating a strong psyche and a healthy nervous system. The calmest and most harmonious people are tourists of all stripes. Hiking, water tourism, and cycling are a wonderful and natural way to relax the nervous system. Nature heals itself. All you have to do is get out of the city, sit by the river and watch the sun reflect in the water. You will return home peaceful and spiritualized. Communication with nature can not only easily recreate the psyche, but also treat severe physical ailments.