BeYAH Fitness

A Complete Food Guide To Help You Cope With Stress

Comfort foods are not bad; in fact, the UCLA Centre For East-West Medicine highly recommends eating comfort foods to reduce stress. The key to achieve this is in eating the right types of food, so here are ten best foods to help you cope with stress.

Foods Rich in Fibre

fiber that help you cope with stress

Fibre-rich foods are helpful in the gut and play a role in lowering stress levels. A review published in the journal Nutritional Neuroscience shows that diets rich in fibre may reduce anxiety, stress, and depression.

Some Nigerian foods rich in fibre include carrots, apples, beans, oats, Abacha, rice, maize/corn, Fufu, sweet potatoes, avocados, and spinach.

Food Rich in Probiotics

 

probiotics that helps you cope with stress

If this is your first time seeing the word, probiotics are good bacteria that improve digestion and nutrient absorption. Probiotics also boost your immune system and protect against harmful bacteria.

A recent clinical review shows that consuming probiotics increased the happiness levels in some people. Another study indicates a correlation between gut health and improved mood, depression, and anxiety.

Some Nigerian foods rich in probiotics include Ogi, yoghurt, Kunun Zaki, Burukutu, Lafun, Masa, Ugba, Palm wine, Nunu, Iru, and Garri.

Food Rich in Vitamin C

oranges have vitamin C that that help you cope with stress

Foods rich in Vitamin C boost immunity and reduce stress. Vitamin C lowers the blood pressure and cortisol (a stress hormone) during high-anxiety situations.

A study in the Pakistan Journal of Biological Sciences shows that Vitamin C reduced stress levels in participants taking 500mg per day. It also pointed to possible anxiety prevention.

READ ALSO: Intuitive Eating: All You Need To Know

Nigerian foods rich in Vitamin C include orange, lime, grapefruit, lemon, strawberries, spinach, guava, pawpaw, pineapple, bell peppers, and tomatoes.

Nuts and seeds That Will Help You Cope With Stress

 

nuts contain magnesium that helps you cope with stress

Nuts are highly nutritious and contain Vitamin B along with other healthy fatty acids. Vitamin B is important to help you cope with stress. Some nuts like walnuts, pistachios, and almonds may also help to lower blood pressure levels.

Nuts are also high in magnesium, which has been linked to improved anxiety management. A journal Nutrients shows that magnesium may be beneficial to people with mild to moderate levels of anxiety.

Examples of Nigerian nuts include groundnut, walnut, kola nut, tiger nut, cashew nut, almond nut, jack fruit seed, and melon seeds.

Food Rich in Omega-3 Fatty Acid

Fatty fish

Fish, especially seafood, is essential comfort food. It is highly nutritious and rich in Omega-3 fatty acids. According to the Harvard Health Blog, they help reduce depression because they interact easily with the parts of the brain responsible for moods.

Asides fish, other food options to get your required dose of healthy fatty acids are chia seeds, flax seeds, walnuts, soy milk, and nut milk.

Examples of Nigerian fish rich in Omega-3 include salmon, mackerel, sardine, catfish, and shrimp.

Whole Grain Foods That Will Help You Cope With Stress

whole grain bread

Carbohydrates, according to research, can temporarily increase serotonin (a hormone that reduces stress and improves mood) levels in the body.

The most important thing is to ensure we are getting our carbs from whole, unrefined grains for better nutrition. Stay away from refined carbs like cake, white bread, white rice, and cookies as they are bad for your health.

Some examples of Nigerian whole grains include rye, barley, oats, millet, brown rice, buckwheat, and ofada rice.

Dark Chocolate

dark chocolate improves mood

Chocolate is such a delicious comfort food. The emotional impact of eating such a treat alone is enough to lower stress and boost your mood.

According to a study that followed participants who ate 1.5 oz of dark chocolate daily, dark chocolate contains antioxidants that lower the levels of stress hormones in the body.

Just be sure to eat your chocolates in moderation, about 1 oz (a quarter of a small bar of dark chocolate) daily should do.

Comfort foods help you cope with stress and improve your mood. You just have to ensure you are eating the right comfort foods. Throw out the ice cream tubs and sugar-laden junk in your fridge and stock up on these healthy comfort foods instead.

You can stay connected with us on social media for amazing and value-adding content.

INSTAGRAM
FACEBOOK
MEDIUM

 

May 3, 2020
Mental health

Covid-19: Protecting Your Mental Health During The Lockdown

With the uncertainty and implications that come with both the outbreak of the disease and the lockdown, it is important that you learn how to look after your mental health during the lockdown.
May 2, 2020
holistic weight loss

What Exactly is Holistic Weightloss? Myth Busters

Holistic weight loss is applying natural ways and techniques of holistic means to lose weight. These are usually incorporated into our daily diets and they play more role than to just lose weight naturally. They help to keep you relaxed, happy and active and also make you sleep well at night.
April 28, 2020
Personal grooming

Personal Grooming

Mindset is everything. Once you are knowledgeable in things that you know has a part to play concerning you, you can always strive to groom yourself into a better version of yourself.
April 27, 2020
Fruits for Weight Loss

Healthy Fruits for Weight Loss in Nigeria

There are different fruits you can take in Nigeria to help you lose weight. These fruits are actually tied to weight loss, not weight gain. Some of these fruits contain carbs, natural sugar and others which helps to keep our body healthy
April 26, 2020
Healthy relationships

Healthy Relationships: Building a Healthy for a Happy Life

A healthy relationship is not about perfection but bringing ourselves to the realization that we can better improve ourselves by cultivating the right habits.
April 24, 2020
intuitive eating

Intuitive Eating: All You Need To Know

Intuitive eating is a way of nutrition, which bases its philosophy on you being the expert of your own body and hunger signals. It is […]
April 23, 2020
Eating Disorders

Eating Disorders That Affect Our Health and Productivity

Eating disorders are various psychological conditions, which lead to unhealthy habits. Typically, such habits begin with over obsessing over food and body image.
March 16, 2020
Corona Virus

Corona Virus: How to Protect Yourself from The Pandemic

As the Corona Virus, also known as  COVID-19, is ravaging the world, many want to be safe. Hence, everyone in the world, young and old, […]
April 6, 2018

What Is Living Water?

Living water is the kind of water that contains energetics such as the essential minerals needed for holistic well-being and healing.
April 6, 2018
h-500

What Is H-500?

H-500 is the most intense ionic cancer prevention agent that kills free radicals. H-500 is the richest source of negatively charged hydrogen in ionic shape.
May 13, 2020
fiber helps cope with stress

7 Best Foods To Help You Cope With Stress

Fiber-rich foods are helpful in the gut and play a role in lowering stress levels. A review published in the journal Nutritional Neuroscience shows that diets rich in fiber may reduce anxiety, stress, and depression. Some Nigerian foods rich in fiber include carrots, apples, beans, oats, Abacha, rice, maize/corn, Fufu, sweet potatoes, avocados, and spinach.
May 3, 2020
Mental health

Covid-19: Protecting Your Mental Health During The Lockdown

With the uncertainty and implications that come with both the outbreak of the disease and the lockdown, it is important that you learn how to look after your mental health during the lockdown.
April 24, 2020
intuitive eating

Intuitive Eating: All You Need To Know

Intuitive eating is a way of nutrition, which bases its philosophy on you being the expert of your own body and hunger signals. It is […]
April 23, 2020
Eating Disorders

Eating Disorders That Affect Our Health and Productivity

Eating disorders are various psychological conditions, which lead to unhealthy habits. Typically, such habits begin with over obsessing over food and body image.
April 6, 2018

What Is Living Water?

Living water is the kind of water that contains energetics such as the essential minerals needed for holistic well-being and healing.
April 6, 2018
h-500

What Is H-500?

H-500 is the most intense ionic cancer prevention agent that kills free radicals. H-500 is the richest source of negatively charged hydrogen in ionic shape.
January 29, 2018
Home made Soluble water

Benefits Of Soluble Water For Health

Soluble wаtеr hаѕ a hіghеr pH level thаn rеgulаr drіnkіng wаtеr. Bесаuѕе оf thіѕ, some аdvосаtеѕ оf аlkаlіnе wаtеr bеlіеvе it саn nеutrаlіzе thе corrosive іn уоur body. Nоrmаl drinking wаtеr іѕ for the most part a nonpartisan pH оf 7. Alkаlіnе water, for the most part, hаѕ a рH of 8 or 9.
November 1, 2017
get rid of belly fat

5 Reasons Why You Should Get Rid Of Belly Fat

Belly fat or potbelly (slang) as it is commonly called is a visceral fat, which means those stubborn fats that hang beneath the muscles in the stomach. This kind of fat is strongly associated with several health complications in humans.
November 1, 2017
fitness

Fitness And Wellness

Fitness is all about physical wellness, the prosperity of the mind, and the holistic wellbeing of individuals.