Stress is an emotional condition that everyone has to face. But too much stress can have a clear impact through our behavior or body. Many people may have symptoms of a rapid and strong heartbeat, rapid breathing, sweating easily, being unable to stay still, or some people. When stressed have no appetite. While many others may eat more than usual when stressed. Resulting in physical changes, including health care that is too difficult to control.
Why do we feel hungry when we are stressed? Because the relationship between the brain and the body is related. When stress occurs, it affects various hormones in the body, one of which is cortisol (stress hormone) and ghrelin (hunger hormone). Which will send signals to the brain. Causing us to feel hungrier than usual. When stressed, eating is one way to relieve stress especially. When glucose is the brain’s only energy source, and stress causes blood sugar to drop. So the body needs sugar to replenish to balance it, making us want to eat sweets, including fried foods, which always make us feel good.
In addition, our bodies use various senses to perceive and experience the crispy texture that makes us feel satisfied. In addition, touching and chewing also makes us feel like we are venting and relieving stress when we eat. If anyone has chronic stress. These behaviors may cause them to eat more than usual. Which causes them to gain weight and be more stressed than before. Relieving stress by eating is not wrong. But it is not the best way to relieve stress.
Ms. Chantima Keyanon, Food and Nutrition Specialist, Nestle (Thailand) Co., Ltd., recommends that “If we use only our heart or brain to choose what to eat during stressful times. We may not have a balance in our eating because the ยูฟ่าเบท https://ufabet999.app food we eat may be our favorite and delicious. But the nutrients may not be enough for our body.
Therefore, we should use both our heart and brain to choose balanced stress-relieving food. Which will give us both satisfaction and balance in terms of health at the same time. Therefore, the most important thing is to be mindful and eat to heal our body and mind appropriately with the flexible “ Add , Divide , Plan ” technique. Where we can eat what we like along with brain-nourishing stress-relieving food, good food, and nutrition that is suitable for our body.”
Eat to heal your heart with 3 techniques: “Add, Divide, Plan” to promote balanced eating and living.
- Plus – “Plus” good nutrients to get all the groups according to the body’s needs. For example, if you are stressed and want to eat something delicious to heal your heart. Try pairing desserts with low-sugar fruits for complementary benefits. Because desserts contain both sugar and fat, when paired with fruits that are high in fiber. It will help reduce the absorption of fat and sugar better.
- Share – Control the amount you eat to suit your body’s needs. For example, if you usually relieve stress by watching a TV series marathon with a big bowl of popcorn. Try inviting friends to watch the series and share the good times and delicious snacks together. You can check the nutrition label for recommendations on sharing food or choose products by looking for the Healthier Choice symbol to confirm that the product has the right amount of sugar, fat and sodium.
- Plan – Plan your daily meals to be balanced. For example, after a stressful work meeting in the morning, if you want to refuel with a buffet lunch. You can do that by planning a lighter dinner that day or focusing on eating vegetables and fruits instead. In addition, you can use the 2:1:1 method of planning by arranging plates that can be estimated by sight. Set aside food to be divided into 2 parts vegetables, 1 part rice or flour, and 1 part meat for some convenient meals.
There are also 5 stress-relieving foods that help increase happiness hormones or reduce stress hormones, healing your heart in a balanced way when combined with the appropriate “add, divide, plan” technique.
- Chocolate – Cocoa contains flavonoids, which can help lower blood pressure, nourish the brain, and reduce stress hormone levels. Choose dark chocolate with a cocoa content of 70% or more, and eat in portions appropriately.
- Ice Cream – Research has shown that eating food at low temperatures increases brain waves, making you more alert and in a good mood. In addition, the glucose in ice cream is an important energy source for the brain.
- Whole grains – or whole grains – are rich in the amino acid tryptophan, which helps increase levels of serotonin, a hormone that promotes happiness and a sense of well-being.
- Green tea / Black tea – Contains the amino acid L-theanine, which helps increase serotonin and dopamine levels, as well as reduce stress hormones like cortisol.
- Eggs – especially egg yolks, are high in vitamin B, which helps the brain feel refreshed and energetic, along with vitamins, minerals, protein, and choline, which helps increase brain function.
There are many other methods and techniques that can help relieve stress and make you feel more relaxed, such as meditation, breathing deeply and slowly for 5 minutes, exercising more to make the body release more endorphins, writing a diary to express your thoughts and feelings, and getting enough rest by sleeping 7-8 hours a day to recharge your brain and body, which is considered the best way to relieve stress. But the most important thing is to deal with the cause of the problem that causes stress.