In addition to relaxation measures, you can add stress-relieving foods to your diet. These foods provide energy for the body, help relieve negative emotions and improve physical symptoms caused by stress.
You should add stress-reducing foods to your daily diet to effectively relieve stress
7 foods to help reduce stress, effective stress
Modern life brings many conveniences and opportunities but also comes with pressure and stress. Pressure from work, study and conflict in relationships are the main causes of stress. In fact, stress is all the body’s response to adapt to difficulties and pressures in life. This response helps the body to store energy and stay motivated to overcome challenges.
However, prolonged stress has many effects on mental and physical health. Therefore, each person needs to equip themselves with effective stress management skills to balance emotions and mental stability. In particular, adding nutritious, healthy foods is the simplest and most effective way to relieve stress.
If you’re dealing with stress, you can add one of these stress-relieving foods:
1. Yogurt mix with fresh fruit
Yogurt mixed with fresh fruit is a very popular snack. Many people use this dish instead of breakfast to make it easier to digest but still provide adequate nutrients. Yogurt and fruit are good foods for the intestines, easy to digest, help prevent constipation and create a sense of appetite.
When under stress, the hormone cortisol increases, causing the peristalsis of the digestive tract to be disturbed leading to stomach pain, abdominal pain, bloating, constipation, loss of appetite and poor appetite. By adding foods that are easy to digest, you can improve the symptoms mentioned above and aid in mood relief.
Yogurt mixed with fresh fruit is one of the dishes that can reduce stress and tension
Many studies show that probiotics in yogurt, fiber, vitamins and antioxidants in fruit can enhance emotions. In particular, beneficial bacteria stimulate the brain-gut nervous system, thereby helping to balance the concentration of neurotransmitters and bring a feeling of relaxation and comfort.
With yogurt mix fruit, you can use any fruit you like. Besides, you can add chia seeds, cereals and dried seeds to provide complete nutrition. This dish is suitable for breakfast or late afternoon.
2. Minced Oatmeal Porridge
Common features of people with long-term stress are poor eating, body weakness and no appetite. At these times, it is recommended to use porridge that is soft, liquid and easy to digest, such as minced oat porridge. If oats are not available, white or brown rice can be used instead.
Oats are high in fiber, easy to digest and provide a rich source of prebiotics for beneficial bacteria in the gut. Compared to refined grains, oats are easier to digest and have no effect on blood sugar levels. This is also the reason why oats are often added to the diet and are a “familiar” food in the diet of people with diabetes.
When cooking this porridge, you should add some minced meat or chicken to provide protein for the body. Protein will help generate energy and reduce fatigue and lethargy caused by stress.
Minced oat porridge improves mood and relieves digestive disorders caused by stress
Instructions for cooking minced oat porridge to help reduce stress and tension:
- Use about 50g minced meat, 100g rolled oats, spices and diced vegetables (if available).
- Soak oats for 20 minutes to bloom evenly
- Cook oats with low heat, increase or decrease the amount of water according to preference
- When the oats are cooked, add the vegetables and minced meat and cook until all ingredients are cooked through
- Taste the seasoning, add cilantro for aroma and eat while still hot
3. Pan-fried Salmon
Pan-fried salmon is a dish that provides complete nutrition but is very easy to make. When facing work pressure, you will not have much time to cook and take care of yourself. Therefore, dishes that are simple, easy to make and rich in nutrients will be the appropriate choice.
Pan-fried salmon has a delicious taste, provides full protein, Omega 3 fats and essential vitamins and minerals. In particular, Omega 3 is an ingredient that reduces stress and helps improve symptoms of depression. Many scientific studies have shown that supplementing with foods rich in Omega 3 is really effective in enhancing mood and relieving stress.
In addition, Omega 3 also helps to improve some physical symptoms caused by stress such as high blood pressure, heart palpitations, sweating, weakness, fatigue and insomnia. When processing pan-seared salmon, you can add vegetables such as carrots, asparagus, lettuce, etc. to provide more fiber for the body.
Pan-fried salmon is a good dish for people with long-term stress and nervous tension
How to cook pan-fried salmon – an effective stress reliever:
- Prepare 1 piece of salmon fillet to taste, asparagus, olive oil and seasonings
- Rinse salmon with diluted salt water (or can be mixed with white wine to eliminate the fishy smell), remove and drain completely.
- Use paper towels to absorb all the water from the salmon, then season with a little salt and pepper. Leave the fish in the refrigerator for 10-15 minutes until the seasoning is evenly absorbed.
- Put olive oil in the pan, when hot, add the fish, pan-fry on each side for 2-3 minutes
- After the fish is cooked, you can add asparagus and vegetables to the island. Then, take out and serve with salmon and hot rice.
For added flavor, you can add garlic and rosemary when sautéing the salmon. Although it is a simple dish, pan-fried salmon provides all the necessary nutrients. This dish is very suitable for busy days, there is no time to prepare sophisticated dishes.
4. Vegetable Salad
Vegetable salad is one of the foods that help reduce stress and stress you should add. Salads often have a delicious taste, are easy to eat and are suitable for use on tired days. This dish does not have a specific recipe that can be flexibly changed depending on the taste and preferences of each person.
In general, vegetable salads will usually have the main ingredients of vegetables (lettuce, parsley, …), tomatoes, cucumbers, onions along with protein-rich foods such as eggs, chicken breast, shrimp, pork. , beef, etc. Then, mix the ingredients with mayonnaise or toasted sesame sauce.
Should add a vegetable salad on stressful days to relieve emotions and stabilize the spirit
Vegetable salad has a delicious taste and is easy to digest, can improve anorexia, reduce taste and flatulence caused by stress. In addition, you can also use with bread, sandwich, dried series, fruits, … to add more energy to the body.
5. Seaweed beef soup
Seaweed beef soup is a dish originating from Korea and Japan. On stressful days, you can snack on a bowl of soup to provide nutrition and energy for the body instead of using starchy dishes. This soup contains a lot of protein, minerals and vitamins that are good for physical and mental health.
Seaweed is a food rich in minerals and antioxidants. With a high nutritional content, seaweed can improve fatigue, help reduce hair loss, dark skin and insomnia caused by stress. Besides, abundant fiber from seaweed also promotes digestive activity and effectively prevents constipation.
Seaweed beef soup also contains a lot of iron, which has the effect of tonic blood, reducing headaches and memory loss caused by stress. This dish is very healthy, so even if you are not stressed, you should still add it 1-2 times a week.
Seaweed beef soup provides the body with a full range of minerals, fiber, vitamins and abundant protein content
Instructions for making beef seaweed soup to help reduce stress:
- Prepare 100g of beef, 50-70g of dried seaweed, sesame and necessary spices
- Soak seaweed with warm water for 15-20 minutes to bloom, then wash and cut into bite-sized pieces
- While waiting for the seaweed to bloom, cut the beef into pieces, marinate with white wine, a little soy sauce and pepper to soften the meat.
- After you have prepared all the ingredients, put the cooking oil in the pot and wait until it is hot, then add the beef and stir-fry. When the cows hunt again, add the seaweed, stir for 2-3 minutes and then pour in about 700ml of water.
- Cook until the soup boils, season to taste, add onions and roasted sesame
In addition to beef seaweed soup, you can also process seaweed with seafood, enoki mushrooms and young tofu. Seaweed soups are delicious, easy to cook, and have a stress-relieving effect.
6. Chicken stewed with wormwood and lotus seeds
Prolonged stress can lead to depression, weight loss, insomnia, and memory loss. If not improved, both mental and physical health will face serious effects. In this case, you should adjust your living habits and add nutritious dishes – such as chicken stew with wormwood and lotus seeds.
Chicken and lotus seeds are foods that have a health-promoting effect, helping to improve depression, insomnia and poor eating. The nutritional content from these foods helps the body regain its inherent energy and vitality. In particular, lotus seeds also have sedative effects, improve digestion, reduce hair loss and dark skin caused by stress.
In addition, wormwood is added to dishes to regulate menstruation, relieve pain and activate blood. Because people with prolonged stress often experience delayed menstruation, pale body, fatigue and body aches. In addition, you can also add to this dish health-promoting herbs such as red apples, goji berries, willow, etc.
Chicken stewed with lotus seeds and wormwood is a good dish for people who are depressed due to prolonged stress
How to make lotus seed wormwood chicken stew:
- Prepare 1 chicken, a handful of wormwood, 50g of dried lotus seeds, red onion, ginger, herbs (if any) and spices
- Prepare the chicken, then stew it with the right amount of water
- While waiting for the chicken to cook, soak the lotus seeds in water until soft. Wormwood washed with diluted salt water and cut into bite-sized pieces.
- If you use herbs, you should put them in the stew with the chicken to increase the flavor.
- When the chicken is boiling, put the lotus seeds in the stew until the ingredients are soft. Season to taste, then add wormwood, fresh ginger and wait for it to boil, then turn off the heat.
Chicken stew with wormwood and lotus seeds is very good for people with physical weakness due to prolonged stress. Therefore, you should use this dish once a week or twice a week to improve health. Besides, you should pay attention to get enough sleep and exercise regularly to effectively reduce stress.
7. Longan lotus seed tea
In addition to main dishes, you can also prepare snacks that have a stress-relieving effect. When working with high intensity, the body is easily tired and sluggish in the afternoon. Therefore, you should prepare dishes that can relieve stress and provide energy for the body.
Longan lotus seed tea is a familiar snack. This dish has a sweet taste, a pleasant aroma, the effect of nourishing blood, sedation, waxing and beneficial for the spleen. Drinking longan lotus seed tea in the afternoon will help reduce fatigue, limit sleepiness and lethargy. Few people know that lotus seeds are one of the best stress relievers. Therefore, if you do not have much time, you can use dried lotus seeds to eat at snacks.
You should use longan lotus seed tea to cool down the body and relieve stress and nervous tension
How to make longan lotus seed tea to help reduce stress, clear heat, and sedation:
- Prepare 200g dried longan and 150g dried lotus seeds, alum sugar, ginger, …
- Soak the lotus seeds in water until soft, then put the lotus seeds in a stew pot until soft. Pineapple leaves can be added to enhance the aroma and taste.
- During this time, soak longan until soft and drain.
- After the lotus seeds are soft, take them out and let them cool. Put the lotus seeds inside the longan meat.
- Put all ingredients in a pot of boiled water with lotus seeds, add rock sugar and cook on low heat for 10-15 minutes. Then, turn off the heat and add the shredded ginger.
- Let the tea cool completely, then put it in the refrigerator and use it in the late afternoon to cool off and relieve stress.
Stress-reducing foods provide the body with essential nutrients such as starch, protein, minerals, vitamins, etc. Supplementing these dishes in combination with regular exercise and activities Moderation will help you effectively reduce stress.
