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Diet for those who are stressed
The-all-present stressThere’s nobody who at least once in their lifetime hasn’t been in a stressful situation, and there are many whose daily lives are filled with stress. So it’s important to take proper care of your diet and thus reduce the effects of stress.
Immunity strengthened
Blackcurrants are a source of vitamin C which helps our bodies to resist infections.
Vitamins
The proper functioning of the nervous system is aided by the B group vitamins – which relax the body, add more energy and help us forget about worries. They can be found in products such as: meat, fish, milk, yeast, barley, cereal, sprouts, leguminous vegetables, cabbage, carrots, spinach, potatoes, avocado, bananas, walnuts and almonds. Vitamin C strengthens the immune system, it helps protect our bodies against infections, but once we get them, this vitamin can help to overcome them. We find vitamin C in sauerkraut and in vegetables such as spinach, broccoli, cauliflower, sprouts, tomatoes, onions and also in citrus fruit, raspberries, blackberries and blueberries.
Herbs Herbs, such as melissa, basil, valerian, celandine, hops, thyme, marjoram or nutmeg have a tremendous influence on stress. You can drink infusions made from them, and they can be added to salads, or as seasoning in various dishes.
SnacksQuite often in times of stress we have urges to nibble at things – what’s best to do at such moments? It’s not to reach for sweets or crisps, but have a carrot at hand, or a turnip, cucumber, dried fruit or some nuts. It’s good to drink lots of water too; it will help reduce the effects of stress, tiredness and will revive energy.
The happiness hormone
Chocolate reduces stress, revives the mind and helps you feel better. This is due to magnesium, which regulates the activities of nerve cells. Zinc and selenium help produce endorphins which are known as the hormones of happiness, they stimulate the secretion of serotonin, which makes us feel happy and gives us energy. Therefore if you have some chocolate once in a while it won’t harm you.
What should you avoid?
Most of all you should avoid alcohol, which will only make you feel better temporarily, but it also damages your nervous system. Caffeine in larger quantities is also not recommended, strong coffee or tea increases anxiety and won’t help you concentrate. When we’re stressed our bodies tend to store more fat and therefore eating fatty dishes can increase the risk of heart diseases.
Menu
Breakfast
A choice of:
- 2 slices of rye bread and butter, with smoked ham, or salmon and lettuce, with a grapefruit juice
- Natural yoghurt and muesli with fruit or nuts
- A boiled egg with pasta and natural yoghurt with spring onion or herbs,
- 2 slices of rye bread with a poultry based pate, either red or green peppers or a tomato
Snack
A choice of:
- a milk shake with bananas and nuts
- a yoghurt drink, and an apple
- a grapefruit, mineral water with a slice of lemon
- a banana, and mineral water with lemon
Lunch
A choice of:
- fish baked in olive oil, seasoned with a touch of salt, pepper and some herbs, served with lemon and horseradish,
- sautéed veal, barley, and grated beetroot
- steamed fish, potatoes boiled in their skins and spinach
- sweet corn, or lentil soup
Afternoon snack
A choice of:
- salad made with red beans, celery, peppers, onion, dill together with a natural yoghurt
- a few slices of smoked salmon on some lettuce, and an apple
- carrot juice, light cottage cheese with radishes
- chicken salad with, celery, walnuts, seasoned with salt, pepper, herbs and natural yoghurt
Supper
A choice of:
- chicken and vegetable jelly with wholemeal bread
-tuna salad, with peppers, peas and sweet corn (Mexican mix), rice and pickled cucumber
- an omelette with mushrooms and peppers, fried in olive oil
- turkey breast, with a tomato and cucumber salad
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