Categories Stress

Foods to Reduce Stress

While we won’t ever be able to completely avoid stress, we can put practices in place to better deal with it. One of those practices is choosing the right foods to put into our bodies. You worry about your health and the health of those you love. You have uncertainty around your kids’ school. You deal with work-related pressures. The list of potential stressors is long.

While there are many stressors outside of our control, there are ways that we can control our reaction to stress. Our eating habits, including the foods we eat, have a major impact on stress, how we deal with it, and how we recover from it.

Think before you eat.        

Mindfulness is a powerful tool for stress relief. Taking a mindful approach to our food can have a positive impact on stress-related eating. Before eating ask yourself, “Will this give me sustained energy, or will it take it away?” When we stop to think, we give ourselves a moment to pause and that allows us the time we need to make a better choice.

Stress eating is often impulsive. And stressful situations tend to have a negative effect on both the foods we choose and the amount we consume. The high-sugar, high-fat foods that we typically crave during times of high stress are the exact foods that we should avoid when trying to reduce stress. Studies suggest that we should expect cravings to occur, especially in stressful times, and that it’s not that we can eliminate cravings, but that we can learn to better deal with them when they happen. Before going for the chips, indulging in a late-night snack, or serving an extra portion onto your plate, wait just two minutes. Often if we take a step back and wait, the craving and urge will subside.

Eat real, whole foods

When we think about eating to reduce stress, it’s important that we focus on real, whole foods—a practice called “clean eating.”

Clean eating means that we build the majority of our diet around unprocessed foods: vegetables, fruits, legumes, nuts, eggs, fresh meats, fresh seafood, herbs and spices. When we focus on including these foods, it enables us to crowd out the high-sugar, high-fat foods with nutrient-dense, fiber-rich foods that sustain energy and help us fight stress.

There are key vitamins and nutrients that we want to include daily when eating to reduce stress. These include the vitamins B and C, omega-3 fatty acids, magnesium, and selenium.

There are six key foods to include in your diet to reduce stress.

Bananas are nature’s perfect snack. They contain the perfect combination of natural sugars and fiber to create sustained energy. Bananas also contain two of our key nutrients to include to reduce stress: vitamins B6 and C.

Berries are beautiful little superfoods. They’re packed with fiber, vitamin C, and antioxidants, and the anthocyanins found in their skins are a powerful tool in fighting diabetes and obesity.

Spinach is the king of greens. Loaded with vitamins B, C, and magnesium, it is one of the most important foods to include to reduce stress. In addition, its mild flavor and versatility make it easy to include in smoothies, sauces, stir-fries, and soups.

Eggs are an excellent stress-fighting food. They are a potent source of vitamins B and D, choline, and selenium. Selenium and choline are important nutrients for brain health and are essential for dealing with stress. In addition, boiled eggs are easily portable and can be eaten alone or added to a salad for a boost of high-quality protein.

Salmon is rich in high-quality protein. Along with other fatty fish including tuna, sardines, mackerel, and trout, salmon contains stress-busting vitamin B and omega-3 fatty acids that boost serotonin to improve mood.

Walnuts have brain-boosting benefits. This nutrient-dense nut is high in vitamin B, omega-3 fatty acids, and uridine—the combination of which has been shown to be a natural antidepressant.

While we will never be able to completely alleviate stress in our lives, we can do a better job of managing it, and our diet plays an important role in our daily stress management system. By taking time to pause, taking a step back, and focusing on eating real, whole foods with key vitamins and nutrients, we can take control of our nutrition and fight stress with food.

Categories Audio, Stress

Chakra music to relieve stress

Chakra music to relieve stress and help sleep

Listen to this to help you sleep.

Get some liquid diphenhydramine ( 12.5 mg Children’s allergy formula works great at half dose) and some Quick Dissolve Melatonin 2.5 – 5 mg ( you can cut 10 mg tablets ).

Here is an audio program on eliminating negative self talk. Negative thoughts plays a huge part in anxiety and getting stuck on them is called “rumination”.  Stress increases histamine and chronic high histamine can cause OCD and rumination.  Check out our page on mental health

Also B6, Zinc and Magnesium Citrate or Glycinate in the evening helps calm the mind. You can get those at our dispenseryClick HERE

Stop using smart phone, computers, etc at least an hour before bedtime as it blocks the release of melatonin even if you use a blue light blocker.  Here is a great video course on breaking smart phone addiction

Try and stay away from ALL news beings they mostly promote “gloom and doom”.  We have a great eBook on it here

 

 

Histamine & Sleep

Stress increases histamine which causes insomnia. Studies in animals and humans have shown that histamine neurons help to promote and stabilize wakefulness by: Activating the cortex and wake-promoting neurons outside of the hypothalamus.

Inhibiting non-REM sleep–promoting neurons and REM sleep–promoting neurons.

The warnings on labels of certain antihistamines, that drowsiness may occur, are there for a reason: histamine promotes wakefulness (1); therefore, blocking it can induce drowsiness.

In fact, most medications marketed as sleep aids contain an antihistamine for this reason.

What does that mean for the rest of us? If you have a buildup of histamine, it could be keeping you up at night.

Within the brain, histamine is responsible for regulating the cycle of sleeping and waking.

Histamine is most active while we’re awake, and is more active during the phase of the sleep cycle that most closely resembles wakefulness than it is during deeper sleep.

Histamine doesn’t just promote wakefulness in general, it also has an impact on the biological “clock” that regulates our circadian rhythm (the internal 24 hour cycle that tells us when to sleep, wake up, eat, etc.).

Improper or insufficient synthesis of histamine can lead to somnolence (excessive sleepiness), while excess histamine can lead to insomnia, a common problem among people who suffer from histamine intolerance.

Avoiding high-histamine foods– especially later in the day– might lead to a better night’s sleep for those with a histamine intolerance. Furthermore, as the act of digestion itself triggers the release of histamine, avoiding eating late in the evening can help.

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Categories Diet, eBooks, Stress, Weight Loss

Eat Your Way To Calm To Combat Stress

Discover a Diet and Lifestyle That Combats Stress So You Can Life A Healthier, Calmer And Longer Life! You’ll Find Out The Tips, Techniques And Exact Steps To Take To Finally Get The Results You Deserve!

Stress. It’s a normal part of human life that increases and de-creases depending on what’s going on in our personal, profes-sional, or academic lives at specific times.

Although at some point each of us will feel stressed about something, some people are affected more by stress than others. If left unchecked, stress can sometimes turn into further problems, such as anxiety or depres-sion.

Because of this, understanding how to prevent, manage and control your stress with your diet and your lifestyle is absolutely important.

Since stress can have such a huge effect on your life if left to worsen, understanding how what you put into your body can help your mental state is absolutely vital to living a life that is calm, relaxing and stress-free.

Since trying to ignore your stress won’t make it go away, it’s im-portant to know exactly what to do in order to help your stress levels remain manageable and easy to control.

One of the best ways to take control of the amount of stress which you are feeling is to take control of your diet, exercise and lifestyle habits.

When your diet and lifestyle are working together in your favor to combat and fight stress, you will find that you are better able to control any feelings of worry or anxiety that come up.

Remember that what you put into your body isn’t just important for your physical health, but also for your mental health, too!

Eat Your Way To Calm
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