Stress is everyday life today. Most people are exposed to stress, which is prone to the emergence of a number of diseases characteristic of modern society. These include atherosclerosis and vascular events (heart attack, stroke), high blood pressure, overweight and obesity, gastrointestinal disorders, neurosis, etc.
Along with all these diseases, stress is a major cause of reduced attention, mischief, easy outbreak and aggression, frequent sadness, and so on.
The hectic daily routine is often the cause of irregular and unhealthy eating, which greatly increases the risks of developing illness, nervous states and stress. On the other hand, a healthy and balanced menu with a preventive focus on these socially significant diseases can greatly reduce the harmful effects of stress.
Feeding can favorably affect the functions of the nervous system, mental capacity, reduce fatigue, and increase concentration and memory.
Nutrients such as choline, lecithin and some amino acids from which the so-called ” mediators (chemicals that are involved in impulse transmission between cells) can have such an effect.
Choline and lecithin are the precursors of the acetylcholine neurotransmitter involved in the memory process. Choline and lecithin are contained in egg yolk, dairy products, spinach, nuts. It is recommended that these products be combined with carbohydrate foods for a better calming effect.
The amino acid tryptophan is a precursor (it is formed) of serotonin. It is a neuro-mediator with a soothing effect on the nervous system, reduces the feeling of nervous tension, anxiety, stress, makes us feel happy.
Carbohydrate intake facilitates the penetration of tryptophan through the blood-brain barrier into the brain and stimulates the synthesis of serotonin. This is one of the reasons why sweet foods act temptingly.
In order to get the necessary amounts of tryptophan (and serotonin, respectively), it is enough to eat a variety of foods.
Here are foods that are sources of valuable amino acid: fresh and yogurt, soy milk, meats (red and white), different types of cheese, cottage cheese, bananas, all nuts, fish eggs, roasted pumpkin and sunflower seeds, black and brown rice .
The amino acids phenylalanine and tyrosine are precursors to dopamine, noradrenaline and adrenaline – neurotransmitters and neurohormones that are involved in the mechanisms of active attention, neuropsychic concentration, wakefulness maintenance. Inadequate levels of these neurohormones are the cause of difficult concentration and memory, less attention.
Foods rich in amino acids phenylalanine and tyrosine are: the different meats, fish, seafood, milk and dairy products, nuts, beans, whole grains.
Glucose is the only energy source for the brain.
Taking reasonable amounts of sweet foods will help improve brain activity and reduce stress and stress. Prefer natural sources of glucose and avoid processed, simple sugars in packaged foods.
Fresh milk contains the so-called exosophins , which have a pronounced calming effect on the nervous system and therefore favorably affect nervous tension, anxiety and sleep problems. Not by accident, drinking a glass of warm milk before sleep is recommended for both children and adults.
The use of stimulants such as caffeine has an invigorating effect and increases working capacity. Their use should be in reasonable quantities. Overdose has the opposite effect. The combination of raw nuts with honey is useful for improving mental activity.
The food we eat should give us pleasure, it is able to improve or worsen states of stress. Feed nutritious (nutrient-rich) food in reasonable quantities, emphasize plant food.
