It is a common saying in China that people are what you eat. In fact, there is a similar saying in English: You are what you eat. It means that people are like what they eat, or it can be understood that your diet determines your health.
In recent years, more and more people have come to realize the importance of diet and health. And experts say that people can adjust their body’s ability to cope with stress through diet.
Stress is a common problem faced by modern people, whether it’s work stress, school stress or family stress.
So, what foods can help people better reduce stress?
Eat more fruits and vegetables
Eating more fruits and vegetables for health benefits seems to be a cliché. But some studies show that food not only satisfies people’s hunger, but also the trillions of bacteria that live in their intestines.
If the food is eaten right, a balanced gut bacteria will help reduce anxiety symptoms, thus providing a stress-reducing effect.
Experts say that food can affect the type and balance of bacteria in your gut. The bacterial flora in your gut can in turn affect the mood of your brain. A good and balanced diet can soothe and calm your brain.
Health expert Dr. Chaterjee (Dr. Chaterjee) said that people should diversify the types of food they eat. For example, try to eat five different colors of vegetables every day. Because those less processed vegetables preserve natural fiber, they are best for your intestinal bacteria.
Here are some tips on how the intestines digest food. First, our bodies cannot digest certain fibers, including those found in many vegetables and fruits. So, they enter the intestine for fermentation.
Mediterranean diet and plant fiber
Healthy foods help the growth of beneficial microorganisms in the intestinal tract. At the same time, during the fermentation of food, intestinal bacteria release essential chemicals and acids that interact with all cells in the body.
Felice Jacka, a nutritional health expert at Deakin University in Australia, says it is this interactive process that can affect people’s brain mood and immune health.
Jacka recommends eating a Mediterranean diet, which is rich in fruits, vegetables, legumes and plant fiber like whole grains.
In addition, fermented foods such as sauerkraut, Korean kimchi, black tea mushrooms (also known as kombucha) and kefir can nourish bacteria and yeast in the intestinal tract, while also benefiting the body’s health.
Stay away from sugar and sweets
People often like to eat for comfort when they are in a bad mood, but if you give yourself a big bucket of ice cream first, you may be temporarily comforted, but then you may feel even more depressed. Because, if you eat a lot of sugar, your body releases insulin to absorb the extra fructose to regulate blood sugar levels.
Nutritionist Sophie Medlin (Sophie Medlin) said that the possible negative effects of such high and low blood sugar levels include poor concentration and fatigue, which can hinder your ability to cope with stress.
If you have too much caffeine in your body, it’s best to metabolize it through exercise.
Many studies in the past have shown the effects of caffeine on anxiety. But Medellin says how sensitive you really are to caffeine depends on genetics, gender and how much you drink, among other factors.
First, caffeinated beverages can interfere with people’s sleep, and poor sleep naturally affects your ability to deal with stress. If you are one of those people who do not sleep well after drinking coffee, it is best not to drink, or drink decaffeinated beverages.
Hunger and stress
Another point to note is that if you know you have to deal with tough issues or have to face some stressful situations, be sure not to starve.
Hunger often leads to irritability, Medlin said. When a person is hungry, blood sugar decreases. At the same time, the body’s cortisol (also known as the stress hormone, cortisol) and adrenaline will rise.
This is because the neuropeptides secreted by the neurons that control chemicals in the brain can’t tell the difference between hunger and anger. In other words, when you are hungry and angry, your brain secretes the same chemicals.
This is why we tend to become irritable when we are hungry.
If at this moment and then encounter stressful and stressful environment, the consequences can be imagined. Therefore, experts recommend that always have a little healthy snack on hand to prevent hunger, especially when you have to deal with high-pressure environment.
Top tips for eating healthy foods
Although many people know to eat more healthy food, away from the “junk” food. However, healthy food is not necessarily the best food to eat.
How to eat healthy food? Here are a few tips from the BBC.
The key is to change your mindset, and then to keep trying. Start by eating a little, not a lot. Experiments have shown that having kids keep trying a vegetable they don’t really like, like cauliflower, will turn things around after a few weeks.
Take your time and don’t rush. Don’t try to try too many new foods in a short period of time. Keep in mind that most of people’s eating habits are subconscious, so it takes subjective effort to change them.
To give yourself mental cues. Nutrition experts say that if you imagine how delicious fruits and vegetables are before you eat them, you’ll feel better when you actually eat them.
Keep healthy foods and snacks close at hand so you can always have them at your fingertips, and then make it a habit. Otherwise, you’re more likely to eat the unhealthy foods when you’re hungry.
Never give up. It’s not easy to develop a new habit, but experiments have shown that if you persevere and choose healthy foods, you will develop a “craving” for healthy foods.
But if you really can’t accept a healthy food, you can always find another alternative to a healthy diet.