According to the public relations of the Institute of Nutritional Research and Food Industry of the country, quoted by Mizan News Agency, Marjan Ajami said in an interview with this news agency:All human beings experience anxiety at some point in their lives, and stress management is a powerful tool for promoting good health..
He went on to point out that proper nutrition can be an effective help in controlling stress: A proper diet is based on the three important principles of balance, variety and of course moderation in the intake of different food groups, and in addition to observing these general principles, it should be noted that drinking enough water and adequate physical activity can have a significant effect on reducing stress..
Ajami added: It is also important to eat foods rich in vitamin B6, B12 and folate and to avoid caffeinated foods to reduce stress and anxiety..
The nutritionist said that eating small, regular meals with a low glycemic index helps stabilize blood sugar.: Be aware that glycemic disorders and hunger can cause stress and anxiety, and if you eat a lot of sugary foods or simple carbohydrates in your diet, your blood sugar will rise, followed by high blood insulin. And then decreases.
The director of the knowledge translation and public education unit of the Nutrition and Food Industry Research Institute of the country explained: نوسانات سریع قند خون و به دنبال آن انسولین میتواند باعث ایجاد تغییرات در خلق و خو و رفتار شود و افراد احساس کنند که برای کاهش استرس خود نیاز به شیرینی جات بیشتر دارند و این سیکل معیوب مرتبا تکرار شود؛ بنابراین دریافت فیبر کافی، میوه و سبزیجات به جای قند و شکر و شیرینی جات و همچنین دریافت منابع حاوی پروتئین و چربیهای سالم میتواند نوسانات قند خون را کمتر کند و به کاهش حس استرس و اضطراب کمک بیشتری کند.
"Nuts and seeds, soybeans, walnuts and sunflower oil contain essential fatty acids for the body," he said.: Eating fatty fish such as salmon and sardines can be helpful in reducing depression and stress, and consuming it, especially in adolescence, is associated with better cognitive brain function in later life..
Ajami stated that beans are a good source of protein and at the same time contain essential micronutrients for the body.: Vitamin D is one of the most important vitamins in the body and its deficiency can be associated with mood swings. It also plays an important role in protecting the brain and the proper functioning of neurotransmitters and can even be useful as an adjunct treatment for Alzheimer's. Be.
The nutritionist added: Consumption of liver, fish, milk and eggs can help get vitamin D, but the main way to supply it is through skin synthesis and exposure to sunlight..
The director of the knowledge translator and public education unit of the Nutrition and Food Industry Research Institute reminded: So in general, to maintain health and reduce stress and anxiety, try to limit sources of sugar, such as sweets, synthetic juices, candies, sugary drinks and beverages, and instead contain sources of fiber. Eat fruits and vegetables and whole grains to minimize fluctuations in blood sugar, which is a stressor..
"Many people are accustomed to drinking coffee or energy drinks," he said.: Excessive caffeine consumption, no matter what the source or sources, can cause mood swings and contribute to stress, anxiety and even depression..
Ajami pointed out that to reduce caffeine intake, it is recommended to replace coffee with green tea.: In addition to caffeine, green tea contains less amino acids called theanine, which is useful for reducing stress and anxiety; Getting enough water and exercising daily also helps keep you healthy and relaxed.
This article is without tags.