how to be stress free

  How to fight stress with food? how to manage stress?

when you're under a lot of stress eating well may be the last thing on your mind.

It's possible that you're being pushed in so many directions that eating is a miracle. when you do get a chance to eat, stress causes you to choose something quick, easy and unhealthy.

As a result of your poor eating choices,, you may experience health and other issues which will add to your stress .however, you can make food work for you rather than against you in the fight against stress.

 you can fight stress with food if you consume the correct foods at the proper times and live a less stressful lifestyle.

stress-Relief foods:

 1. manage your carbs 

carbohydrates are found in many comfort foods including sweets, mashed, potatoes, slices of bread and pasta. you should restrict your intake of simple carbohydrates because they are largely sugar; nevertheless, you should eat complex carbs to help your body create serotonin. Include whole grains like oatmeal, spaghetti, and whole-grain slices of bread in your meals to combat stress with food.

brown rice can be substituted for white rice and whole wheat or corn tortillas can be used instead of flour tortillas .when you require some comfort food try sweet potatoes, corn and beans.

 avoid foods heavy in sugar and corn syrup as much as possible .They may offer you a little burst of energy, but it won't endure and certain meals may harm you more than benefit  for you .limit your intake of cookies, cakes and other sweets for example .

 2. Include lean protein in your diet 

if you incorporate healthy protein in your meals and snacks you can battle stress with food. High protein foods like turkey, fish, nuts, seeds, lentils, beans and eggs include tryptophan, an amino acid that helps your body generate serotonin which makes you feel calmer and happier.

 A high protein breakfast of egg whites or oatmeal is a great way to start the day.

Try a handful of almonds and a thin slice of turkey breast as a snack when you're hungry. substitute low-fat meats and cooking methods. Try breaded, oven-baked chicken breast instead of fried chicken. limit your intake of saturated fat-rich proteins like red meat and whole milk.

 3. Finish your fish 

most seafood contains omega 3 fatty acids, which have been shown to reduce anxiety and stress hormones such as cortisol. If you're seeking to reduce stress through food, make sure you eat plenty of fish. fatty fish, like salmon ,albacore tuna ,mackerel ,and sardines contain omega 3 fatty acids ,which are not found in other seafood.

 At least twice a week consume fatty fish, chia seeds, and walnuts for example are abundant in omega 3 fatty acids and make excellent snacks.

  4. Enjoy some berries for a snack 

when you are physically ill or lack energy, it is difficult to combat stress.Berries contain phytonutrients and antioxidants that improve your immune system, so eat a handful regularly to help you cope with stress.

for breakfast, mix fresh berries, like strawberries, raspberries or blueberries with whole-grain cereal or oatmeal.To add a little additional taste and nutrients to your salad sprinkle some berries on top .

5. Avoid alcohol and caffeine 

while both alcohol and caffeine can make you feel less anxious for a short period .they can cause far more harm than good. limit your coffee and alcohol intake to help you cope with stress through eating alcohol usage might cause you to make poor decisions in the heat of the moment which can add to your overall stress caffeine. caffeinated beverages might give you a lift but they can also make you feel too wired to sleep instead drink a lot of water to help you cope with your tension.

 6. Eat meals

 at regular times when you're hungry, it might make you feel even more stressed and you're more inclined to eat foods that will make your stress worse rather than better. however, if you make it a practice to consume meals at regular intervals you may use food to help you cope with stress by ensuring that your body gets the nutrition it requires when it needs it.

even if you don't have to eat right away after waking up you should eat breakfast every day. every day try to eat lunch. a midday meal might provide your body with the energy it requires to combat afternoon stress.

 7. Avoid emotional eating 

when you're anxious even if you're not hungry you'll crave your favourite food. it's fine to give in now and then but using food as a coping technique daily can lead to obesity eating disorders and increased stress emotional eating should not be used to cope with stress. because, you aren't paying attention to how much you're eating emotional eating can escalate to binge eating. ask yourself if you are truly hungry or if you are eating to make yourself feel better. before you eat is now the appropriate time to eat? you might wonder, is it because i'm hungry or because i'm wanting to feel better .

8. Be more mindful 

because mindfulness demands you to focus all of your attention on what you're doing it can help you minimize stress in general.

this can help you relax by allowing you to consider what you're eating and when you're consuming it. you have less time to think about the things that are upsetting you and more time to enjoy your food when you are focused on your food .mindfulness should be incorporated into all of your activities .rather than multitasking concentrate on the task at hand .when you're eating being mindful will help you realize when you're full and appreciate your food more .slow down and pay attention to the colors, textures ,scents ,and flavors of your food. for example when making a meal or while eating this couscous feels incredibly gritty and smells aromatic with all the spices you could comment to yourself.

 9. Get active 

physical activity in addition to eating healthy is one of the most effective ways to combat stress. physical activity not only improves your mood but it also aids digestion which means that all of the nutrients you consume will have a speedier impact on your stress levels.

 As a result make sure you're receiving enough exercise on a daily basis. after you eat lunch or dinner go for a walk to assist your meal digest .once or twice a week go hiking or riding brings a healthy energy-boosting snack with you such as almonds and dried cranberries. volleyball, rugby, baseball or cricket are examples of team sports.

 Being in the company of others can motivate you to keep active.

10. Keep a journal

 Journaling is a terrific way to relieve stress since it allows you to communicate how you're feeling about the things that are going on in your life. you can also keep track of which foods seem to help you cope with stress better in your journal write about the events that occur in your life as well as your feelings about them. keep track of what you eat when you're anxious so you can figure out which meals are the most beneficial in reducing stress. you can also write about how eating makes you feel or about your mindful eating experience .it was incredibly wonderful to taste the blend of flavours and textures in the fruit salad.