The stress management diet plan: what to eat from morning to evening to beat stress |  health

The stress management diet plan: what to eat from morning to evening to beat stress | health

Stress can almost transform you into a different person. It lowers your productivity, destroys your personal relationships, and makes you more miserable as a person. With stress out of your life, every day can seem like a blessing and an opportunity to succeed and give you the satisfaction of a fulfilling life. Stress can build up over a period of time and before you know it it becomes chronic and manifests in diseases that lower your quality of life. Getting out of the stress trap can lead you to a better life. An amount of stress can be good for you to react effectively in stressful situations, it’s the unmanaged stress that’s causing you trouble. (Also read: Yoga Expert for Early Morning Rituals to Reduce Stress and Increase Happiness)


“Today’s stress is inevitable, an important part of everyone’s life. It is inevitable. But how we react to stress is what matters and fortunately in our hands. This decides how stress can affect our health,” said the famous nutritionist Anupama Menon in interaction with HT Digital.

Explaining the Anatomy of Stress, Menon reveals: “The adrenal glands located just above the kidneys produce the stress hormone, cortisol and the hormone that represents the fountain of youth, DHEA. These two hormones have a closely related effect. Balancing them is key in being able to ensure that only sufficient cortisol is secreted. In order for one to react effectively in stressful situations, high levels of cortisol during the day lead to a stressful work environment, restless nature, poor sleep and eating habits reduce the levels of the hormone DHEA which causes undesirable effects on health,” she says.

Simple ways to control your stress

better


“It’s important to make sure you get your full requirements for sleep, going to bed and waking up at the same time at least 5 days a week. Weekends, spare! Sleep heals like no other. Sleep repairs weakened tissues, reduces the risk of inflammation and plumps the body. Much needed cell regeneration,” says Anupama Menon, stressing the importance of sleep for overall health.

“Meditation and slow breathing practices. Even your breath that you believe or not calms and leaves you in a position to make better decisions, regulates your mood and makes you have patience. This helps to reach better solutions, and thus better stress management,” Menon adds some effective tips for overcoming Stress.

Menon also shares helpful tips for managing stress, improving sleep, and boosting brain health with us.

Eat protein for breakfast, carbs for dinner


“It’s important to make sure you get your full requirements for sleep, going to bed and waking up at the same time at least 5 days a week. Weekends, spare! Sleep heals like no other. Sleep repairs weakened tissues, reduces the risk of inflammation and plumps the body. Much needed cell regeneration,” says Anupama Menon, stressing the importance of sleep for overall health.

“Meditation and slow breathing practices. Even your breath that you believe or not calms and leaves you in a position to make better decisions, regulates your mood and makes you have patience. This helps to reach better solutions, and thus better stress management,” Menon adds some effective tips for overcoming Stress.

Menon also shares helpful tips for managing stress, improving sleep, and boosting brain health with us.

Include good fats to boost brain function


Including good fats like omega (walnuts, flaxseeds, the right kind of supplement), ghee, butter, almonds, and extra-virgin coconut oil can help improve brain functioning and are usually put into the brain foods group. And the facts say, you need your brain to stabilize your mind.

Antioxidant for the brain

Including good fats like omega (walnuts, flaxseeds, the right kind of supplement), ghee, butter, almonds, and extra-virgin coconut oil can help improve brain functioning and are usually put into the brain foods group. And the facts say, you need your brain to stabilize your mind.

relaxation herb

Ashwagandha powder (5-10g) in a glass of warm milk at night before bed helps relax stress hormones and acts as a soothing body and mind. It helps you sleep better and even helps raise energy levels.

Seeds and nuts for relaxation


Tryptophan is an amino acid commonly found in peanuts, cheese, milk, sunflower and pumpkin seeds. A serving of any of these foods can be equivalent to a lullaby – it helps a person fall asleep faster, and if you eat dinner early, relieves you of hunger before going to bed.

chamomile tea

Chamomile tea is tea made from extracts of the chamomile flower. A luxurious, calming, caffeine-free tea that boosts your ability to sleep with the antioxidant apigenin that binds to sleep receptors in the brain.

What to eat from morning to evening to beat stress

breakfast

All types of proteins can be used in your morning breakfast including eggs, yogurt, nut-based smoothies (with fruit, preferably berries), dal dosa, warm lean chicken salad, avocado with eggs and cheese, sprouted mung flour dosa, etc.

lunch


For lunch, 1 serving of carbohydrates from whole grains such as 1 fava beans or ½ cup of rice/millet or ½ cup of quinoa/amaranth with twice the amount of protein (1 cup dal/legumes/two eggs/125-150g chicken or fish/100g panir or tofu) with a meal of vegetables would be quite appropriate.

Dinner

For dinner, just a bowl of broken wheat / kanji rice / 2 volka or millet roti / 1 cup of puff with a serving or 2 vegetables would make for a much-needed cortisol calm.

Weaving a warm cup of milk/yogurt before bed might be the ultimate trick for turning off the light bulb.

curved wrinkles

Stress tends to make us reach for sweets or even excess food through no fault of our own. It’s our brain’s messages of a false need for fuel. To break this down, be sure to eat enough (enough, not too much), at the right times. Drink enough water between meals and allow yourself about 15 grams of dark chocolate per day.


“Good nutrition is key in managing stress. It’s also about what you tell yourself and how you allow yourself to react. A robust morning routine that includes meditation, exercise and a dose of powerful micronutrients will go a long way in determining how your day ends,” Anupama Menon concludes. Once self-awareness, positive outlook, and discipline are in place, it will regulate stress levels and form a purifying isolation between your body and the environment.”

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