Stress is not always a bad influence on the health of the body. When stressed, the body releases the hormone cortisol and adrenaline that speed up metabolism and produce energy quickly. But when the two hormones are produced excessively, will trigger the body to excrete amino acids, porassium, phosphorus and magnesium from the body. This process makes the muscles weaken and can disrupt the immune system, digestion and reproduction.
As a result, many health problems arise such as high blood pressure, diabetes, obesity, headaches to insomnia. If the stress is at an alarming rate can trigger depression, therefore, should be overcome. One of them is by increasing the production of serotonin and endorphins in the body. Both are happy hormone that makes the body more relaxed, happy and restful sleep fast. Serotonin production can be increased by eating the right foods. This is the tips :
1. Whole wheat
Stay away from junk food, processed foods, and the results of factory processes. Replace your menu with more healthy foods such as oatmeal, whole grain breads and cereals or other foods mainly made from whole wheat. Wheat is rich in B vitamins that increase the production of energy from carbohydrates, proteins and fats that can be used directly by the body. While the most of processed foods high in simple carbohydrates and sugars can make blood sugar levels soar, but also quickly falling so quickly lost energy also makes you more stressed.
Vegetables with a distinctive aroma is rich in folic acid and vitamin B can help stabilize your mood. Asparagus also helps increase levels of serotonin in the body.
3. Cottage Cheese
Cheese with a soft texture and a slightly sweet flavor contains the animal protein also helps produce serotonin. In addition to the protein in the cheese high in the amino acid tryptophan which the effect can also make happy as serotonin. Efficacy of these amino acids would be more effective if taken with carbohydrates.
Citrus fruits such as oranges, lemons, limes and grapefruit are rich in vitamin C can reduce the production of stress hormones as well as strengthen the immune system. The fruit also contains a lot of fiber but low in calories.
Rich in unsaturated fats and is the best source of vitamin B2, E, zinc and magnesium. If the body has enough nutrients as mentioned earlier, it is likely to experience stress will be reduced. Advised to eat a handful of almonds every morning, noon or evening as a snack.
6. Omega 3
Healthy body fat is processed into a kind of hormones called prostaglandins. This hormone helps fight inflammation and relieve pain, especially pain in the head. Enter the fish, fisheries in your daily diet such as tuna, salmon, sardines and milk.
Avocados are a good source of potassium and unsaturated fat that helps increase the production of serotonin. But need to be limited, no more than half an avocado per day for a pretty high in calories.