Stress Management - Top 11 Healthy Foods for Instant Stress Relief

Table of Content
What is Stress
The Physical and Emotional Signs of Stress
Natural Foods to Help Fight Stress

  • Paw-paw - For Stress Hormones 
  • Pumpkin - For Stress Busting 
  • Avocados - For High Blood Pressure 
  • Almonds - For Adrenal Problems 
  • Herbal Tea - For Better Mood 
  • Oatmeal - Depletion of Serotonin (hormone that gives a cool and calm feeling) 
More Foods to Help Fight Stress
Some Effective Tips on Stress Management

  • Avoid people who stress you 
  • Express your feelings instead of hiding them 
  • Manage your time better 
  • Accept the things you can't change 
  • Learn to forgive 
  • Make out time for fun and relaxation 
  • Adopt a healthy lifestyle

What is Stress
When one is stressed, the behavior and attitude will change without being noticed. The interpersonal relationship with people around you will deteriorate and your countenance won't be as bright as it used to be. The people around you will be the first to notice these initial signs of stress, and you will begin receive comments like, you've lost weight recently, you don't look happy these days, you don't sleep again and what's the problem?

Stress is not a one day thing because it progresses in nature, and it could be moderate or severe in its manifestations. When you receive those comments frequently from people, it probably indicates stress.

The Physical and Emotional Signs of Stress 

The physical signs of stress may include general body pain, inability to fall asleep, severe headache that may be localized on certain parts of the head. Pains develop in all parts of the body including the lower back, neck and shoulder. A person suffering from stress may be waking up at the middle of the night and not being able to sleep back again. In this condition, the individual feels as if he is suffering a persistent malaria fever that would not subside.

The physical signs of stress may include general body pain, inability to fall asleep, severe headache that may be localized on certain parts of the head. Pains develop in all parts of the body including the lower back, neck and shoulder. A person suffering from stress may be waking up at the middle of the night and not being able to sleep back again. In this condition, the individual feels as if he is suffering a persistent malaria fever that would not subside. 

Stress may be manifested emotionally through the fear of unknown. This results to being restless and tensed, any person in this condition finds if difficult to sleep at night. He wakes up many times in the middle of the night and most of these people depend on sleeping tablets for deep sleep. An individual that rarely sleep at night will lose concentration and attention, the memory may also be affected and there will be difficulty in remembering past events. Stressed women may become frigid and totally lose desire for sex. They normally get irritated whenever their spouses demand for sex. 

An individual suffering from stress may also experience panic attacks. These attacks comes occasionally and sometimes it makes the individual feel as if he is going to die or possibly go mad. When these emotional disturbances persist, the affected person may experience family and career problems and will also develop severe stress related disease. Hypertension and diabetes which are silent killers are diseases caused stress. Other stress related disease may include anxiety, neurosis, depression, paralysis of the limb and psychological blindness. 


Natural Foods to Help Fight Stress 
What is Stress  The Physical and Emotional Signs of Stress  Natural Foods to Help Fight Stress  Paw-paw - For Stress Hormones  Pumpkin - For Stress Busting  Avocados - For High Blood Pressure  Almonds - For Adrenal Problems  Herbal Tea - For Better Mood  Oatmeal - Depletion of Serotonin (hormone that gives a cool and calm feeling)  More Foods to Help Fight Stress  Some Effective Tips on Stress Management  Avoid people who stress you  Express your feelings instead of hiding them  Manage your time better  Accept the things you can't change  Learn to forgive  Make out time for fun and relaxation  Adopt a healthy lifestyle

Paw-paw - For Stress Hormones 
Research shows that about 200mg of vitamin C found in one large papaya, taken twice a day is an effective natural remedy that will stop the flow of stress hormones in the body. Adequate intake of vitamin C rich foods like paw-paw, oranges, grape fruit, limes, lemons, strawberries, ripe mangoes, pineapples, and Indian gooseberries which is highest source of vitamin C, is highly beneficial in reducing stress.
Research shows that about 200mg of vitamin C found in one large papaya, taken twice a day is an effective natural remedy that will stop the flow of stress hormones in the body. Adequate intake of vitamin C rich foods like paw-paw, oranges, grape fruit, limes, lemons, strawberries, ripe mangoes, pineapples, and Indian gooseberries which is highest source of vitamin C, is highly beneficial in reducing stress. 

Pumpkin - For Stress Busting 
High level of magnesium in pumpkin seeds gives it a stress busting potential. Inadequate intake of foods that are rich in magnesium places one at higher risk of stress symptoms such as headache, anxiety, tension, fatigue, insomnia, nervousness and high blood pressure. A quarter cup of pumpkin seeds gives half a day magnesium requirement.
High level of magnesium in pumpkin seeds gives it a stress busting potential. Inadequate intake of foods that are rich in magnesium places one at higher risk of stress symptoms such as headache, anxiety, tension, fatigue, insomnia, nervousness and high blood pressure. A quarter cup of pumpkin seeds gives half a day magnesium requirement.

Avocados - For High Blood Pressure 
The avocado is a rich and creamy fruit, loaded with healthy fats. Mono-unsaturated (healthy) fatty acids and potassium contained in the avocado fruit helps to combat high blood pressure. Avocados contains 66% mono-unsaturated fat and 35% more potassium than banana. High blood pressure is among the symptoms of severe stress, therefore it is advisable to take a recommended amount of foods rich in healthy fats and potassium like avocados, mangoes, bananas, almonds and fish. Avocado is also a rich source of magnesium which helps to prevent stress symptoms.
The avocado is a rich and creamy fruit, loaded with healthy fats. Mono-unsaturated (healthy) fatty acids and potassium contained in the avocado fruit helps to combat high blood pressure. Avocados contains 66% mono-unsaturated fat and 35% more potassium than banana. High blood pressure is among the symptoms of severe stress, therefore it is advisable to take a recommended amount of foods rich in healthy fats and potassium like avocados, bananas, almonds and fish. Avocado is also a rich source of magnesium which helps to prevent stress symptoms.


Almonds - For Adrenal Problems 
Almonds are rich source of vitamin E and monounsaturated fats. Hypertension and diabetes are deadly diseases caused by severe stress, unsalted peanuts, cashews, almonds, dates, tigernuts and walnuts are great for a person in such conditions. They are packed with stress friendly nutrients such as fiber, healthy fatty acids, vitamin E, vitamin B6 (folic acid), potassium and magnesium, which helps to control high blood pressure, regulate cholesterol levels and keep the blood sugar steady, if not taken in the required amount leads to exhaustion, tiredness and adrenal problems. The daily requirement for almonds alone is about 40 to 50 nuts.
Almonds are rich source of vitamin E and monounsaturated fats. Hypertension and diabetes are deadly diseases caused by severe stress, unsalted peanuts, cashews, almonds, dates, tigernuts and walnuts are great for a person in such conditions. They are packed with stress friendly nutrients such as fiber, healthy fatty acids, vitamin E, vitamin B6 (folic acid), potassium and magnesium, which helps to control high blood pressure, regulate cholesterol levels and keep the blood sugar steady, if not taken in the required amount leads to exhaustion, tiredness and adrenal problems. The daily requirement for almonds alone is about 40 to 50 nuts. 

Herbal Tea - For Better Mood 
Black tea or herbal tea checks calories and also betters the mood. The herbs acts like medicine in calming and reducing the mind. Research also shows that peppermint tea makes drivers more alert and less anxious. Green tea and chamomile tea is one of the most recommended soothers. Chamomile taken warm gives calming feeling and nerves and also promotes peaceful sleep. Although green tea contains caffeine and theanine, research shows that it is a good brain booster and it enhances mental performance.
Black tea or herbal tea checks calories and also betters the mood. The herbs acts like medicine in calming and reducing the mind. Research also shows that peppermint tea makes drivers more alert and less anxious. Green tea and chamomile tea is one of the most recommended soothers. Chamomile taken warm gives calming feeling and nerves and also promotes peaceful sleep. Although green tea contains caffeine and theanine, research shows that it is a good brain booster and it enhances mental performance. 



Oatmeal - Depletion of Serotonin (hormone that gives a cool and calm feeling) 
An adequate intake of carbohydrates is a good strategy for boosting serotonin back to healthy levels. A slower rate of digestion keeps the serotonin production steady and also prevent blood sugar roller coaster which normally leads to mood swings and mindless eating. Oatmeal in the morning gives you strong feelings throughout the whole morning.
An adequate intake of carbohydrates is a good strategy for boosting serotonin back to healthy levels. A slower rate of digestion keeps the serotonin production steady and also prevent blood sugar roller coaster which normally leads to mood swings and mindless eating. Oatmeal in the morning gives you strong feelings throughout the whole morning. 


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More Foods to Help Fight Stress 
Garlic - It is packed with powerful antioxidants that neutralizes free radicals and prevent damages. Modern research have shown that garlic helps to lower bad LDL cholesterol, hypertension and prevent hardening of the arteries.

Bananas Banana contain large amount of vitamin B6 (folic acid) "the brain vitamin" and easily assimilated sugars, thereby making it a good source of quick energy and an excellent means of recovering from fatigue. Banana creates youthful feeling, bananas and mangoes contain high levels of vitamin B6, magnesium and potassium which helps to reduce nicotine provided by tobacco in the blood, and maintain a healthy blood pressure.

Blueberries - Helps to give sharp cognition, they are believed to have one the highest antioxidant levels of all common fruits. Flavonoids in blueberries have proved to protect against oxidative stress, brain aging and cardiovascular disease.

Mangoes - Mangoes are packed with protective antioxidants vitamins and minerals such as potassium, magnesium, vitamin A, C, B complex, E and K, all which works as anti-stress.

Fish - A good source of omega-3 (healthy) fatty acids and vitamin B6 and B12. They are known as stress fighters, and they play a role in the synthesis of the happy brain chemical serotonin. Vitamin B12 deficiency can lead to stress.


Some Effective Tips on Stress Management 
Adopt a healthy lifestyle   Regular exercise and physical activities plays a role in reducing and preventing the effects of stress, it helps to lower blood pressure and improves the cardiovascular health. Make out time for exercise at least 30 minutes for three times per week. Aerobic exercise is very effective in releasing pent-up stress and tension. Well-nourished foods also helps to keep the energy up and mind clear. Avoid foods that are rich in sugar and caffeine, it often ends with a crash in mood. Also reduce the amount of coffee, soft drinks, chocolates and snacks in your diet. Avoid alcohol, cigarettes and drugs, and always try to get enough sleep, because sleep fuels the mind and body.

Avoid people who stress you 
Learn to say no to people who stress you, know your limits and stick to them. If someone is consistently causing stress in your life, limit the time you spend with that person or end the relationship entirely. Do not engage in conversations that gets you upset. If you repeatedly argue about the same topic with the same people, stop bringing it up or excuse yourself when it's the topic of discussion that moment.

Express your feelings instead of hiding them 

When someone or something is bothering or giving you a restless mind, you should communicate your concerns in an open and respectful manner. If you do not speak out your mind, resentment will build and the situation will likely to remain the same or even get worse. You can always ask someone to change a behavior or rather just tell him about his character you do not like. Don't take a back seat in your own life.

Manage your time better 

If you've got an exam to study for and your playful roommate comes in, tell her that you have only five minutes to talk. Poor time management can cause a lot of stress in your life. It makes you lose focus and it's also very hard to stay calm because you may be running out of time.

Accept the things you can't change 

Some causes of stress are the things you can't prevent like death of a loved one, serious illness or recession. In such cases, it is best to accept things as they are. It might be very difficult to accept, but in the long run, it's easier than railing against an unchangeable situation. In life, there are things we can't control as human beings, such as behavior of other people. So instead of stressing out over them, you can focus on things that you can control. You can choose the way to react to their behaviors.

Learn to forgive 

What kills us makes stronger, you should share your feelings to a trusted friend and learn from your mistakes. Accept the fact that we live in an imperfect world and as human beings, we make mistakes. Let go anger and resentment, free yourself from negative energy by forgiving, forgetting and moving on. It is not advisable to hide anger, hatred, envy, jealousy, bitterness, resentment or malice.

Make out time for fun and relaxation 

Stress can be reduced by just nurturing yourself. Spend time in nature, play with pets, call a good friend, sweat out tension with good massage and workout. The best strategy in stress reduction is by listening to music and comedy, entertainments is there to make you forget all the hustle and bustle of life. Create out time to do something that brings joy and happiness to you. 

Adopt a healthy lifestyle 
Regular exercise and physical activities plays a role in reducing and preventing the effects of stress, it helps to lower blood pressure and improves the cardiovascular health. Make out time for exercise at least 30 minutes for three times per week. Aerobic exercise is very effective in releasing pent-up stress and tension. Well-nourished foods also helps to keep the energy up and mind clear. Avoid foods that are rich in sugar and caffeine, it often ends with a crash in mood. Also reduce the amount of coffee, soft drinks, chocolates and snacks in your diet. Avoid alcohol, cigarettes and drugs, and always try to get enough sleep, because sleep fuels the mind and body.

Poor sleep duration may lead to higher risk of obesity, diabetes, heart and blood vessel (cardiovascular) disease. The optimal sleep duration for adults is 7 to 8 hours of good quality sleep. Teenagers needs 9 to 10 hours and school-aged children needs 10 or more hours of sound sleep.

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