Well, I eat twice a day, no sugars and white bread and gym daily, sometimes going for overkill.
I can give you plenty advice on workouts!
A change in diet-maybe?
Leafy Greens (Spinach, Kale, Swiss Chard)
Rich in magnesium, which helps regulate cortisol levels (the stress hormone) and supports muscle relaxation. Magnesium is also known to promote a calm, balanced mood.
Fatty Fish (Salmon, Mackerel, Sardines)
These are high in omega-3 fatty acids, which reduce inflammation and support brain function, helping to stabilize mood and reduce anxiety.
Nuts and Seeds (Almonds, Walnuts, Chia Seeds, Flaxseeds)
Full of magnesium, B vitamins, and omega-3s. These nutrients help calm the nervous system and combat stress by supporting healthy brain function.
Whole Grains (Oats, Quinoa, Brown Rice) What I eat in the morning--
Complex carbohydrates increase serotonin production, which promotes feelings of well-being and calmness. Whole grains also stabilize blood sugar levels, helping you avoid stress-induced energy crashes.
Berries (Blueberries, Strawberries, Raspberries)
Packed with antioxidants, which help repair cells damaged by chronic stress and reduce inflammation. Blueberries, in particular, are rich in vitamin C, which helps reduce cortisol.
Avocados
A great source of healthy fats and B vitamins, particularly folate, which is known to improve brain function and reduce stress levels.
Dark Chocolate (in moderation)
Contains flavonoids, which can improve mood and cognitive function. Dark chocolate also helps reduce cortisol levels, easing stress.
Fermented Foods (Yogurt, Kimchi, Sauerkraut, Kefir)
These foods promote gut health, which is closely linked to mental health. A balanced gut microbiome can improve mood and reduce anxiety.
Drinks:
Chamomile Tea
Known for its calming effects, chamomile helps soothe the nervous system and promotes relaxation. It’s often used as a natural remedy for anxiety and insomnia.
Green Tea (with L-Theanine)
Green tea contains the amino acid L-theanine, which promotes relaxation without causing drowsiness. It can help reduce stress and improve focus.
Ashwagandha Tea or Supplements
Ashwagandha is an adaptogenic herb used to reduce stress and anxiety. It can help lower cortisol levels and improve the body’s ability to handle stress.
Warm Milk
High in tryptophan, an amino acid that helps produce serotonin and melatonin, promoting relaxation and better sleep.
Water
Staying hydrated is crucial for managing stress. Even mild dehydration can negatively affect mood and cognitive function, increasing stress levels.
Herbal Teas (Lemon Balm, Passionflower, Lavender)
These herbs are known for their calming effects and can promote relaxation, reducing stress and anxiety.
Foods to Avoid:
Caffeine and Sugary Drinks: These can increase stress and anxiety by causing spikes in blood sugar and disrupting sleep.
Processed Foods and Refined Carbs: They can lead to mood swings and increased anxiety by affecting blood sugar stability.
Incorporating these foods and drinks into your diet can help manage stress naturally while supporting overall mental and physical health.
Let me know what you think
@DuckieLady.
Johann.
