It’s a proven fact that when a mind is depressed it urges for different unhealthy edibles. This finally leads to various problems like sudden weight gain, heart attacks and high blood pressure etc. Well-nourished bodies are strong warriors to fight with stress, so it’s important to have a proper and balanced diet on a regular basis. Starting from breakfast to dinner, every meal should be nutritious and healthy.
Here is a list of some basic DOs and DON’Ts to have a perfect healthy diet plan:
Food High in carbohydrates
Carbohydrates promote Serotonin known as “happy hormones” in body, which keeps the body calm.
Sources of carbohydrates: rice, pasta, potatoes, breads, air-popped popcorn and low-cal cookies.
Food High In Fiber
Eat at least 25 grams fiber per day to keep your body free from gas, stomach infections and constipations caused by stress.
Sources of fiber: fruits, whole-grain cereals and fiber-fortified muffins.
All Veggies contain improved amino acid L-Tryptophan which stimulate the level of serotonin in the brain. This sooths your nervous system.
Source: all kind of green yellow and orange vegetables.
Use a salt substitute which has potassium rather than sodium to fill the deficiency of iodine.
A good multi-vitamin and mineral preparation can also be taken along with the diet to fill the deficiencies.
Mostly found in coffee, tea, chocolate, Coke, etc. Caffeine causes the release of adrenaline which increases the level of stress. It can be helpful if only taken in a moderating way but can be harmful if the consumption is excessive. Be careful in reducing the coffee or caffeine consumption. To avoid the experience of withdrawal symptoms, reduce the intake slowly.
Similarly alcohol can very useful drug if the consumption level is under control but when taken in an uncontrolled manner alcohol becomes a major cause of stress instead of a way out. Alcohol excites the secretion of adrenaline, which is the main stress promoter. Excess alcohol will damage the immune function. During stress, the body produces several toxins in form of hormones. Due to poor filtering capability caused by alcohol, these toxins continue to circulate through the body resulting in serious damage.
In the short term, smoking works as a stress buster. But in the long term its fixed appointment with death. Smoking has proven to be responsible for a variety of cancers, hypertension, respiratory illness and heart disease.
Too much consumption of Sugar can result in irritability, poor concentration, and depression as it stimulates the secretion of adrenalin. Because of the severe load on the pancreas possibilities of diabetes are quite high.
Salt increases the blood pressure, deplete adrenal glands, and causes emotional instability. Avoid junk foods high in salt such as bacon, ham, pickles, sausage, etc.
Avoid the consumption of foods contains saturated fat to prevent stress on the cardiovascular system. This can also cause obesity, breast, colon and prostate cancers.
Make sure you count your calories. Do not lose track, Try not to cut more calories than that, though. Go for a 20-30 minutes brisk walk daily.
Have larger breakfasts with smaller lunches and smaller dinners. 500-600 calories for breakfast would be good, with 1000 calories for the rest of the day. Do not munch through snacks.
Only you are in charge of what you eat. Other than going to a dietitian, now-a-days you can also get various healthy diet charts online. Make a strong will saying “yes I can do it and I will do it”. All you need is a little effort along with a touch of discipline to make it work.
N.B- Prior Expert Opinion And Guidance Is Recommended Before Adapting Any Thing New.