You may think stress doesn’t affect you, but it is the culprit of regular headaches, weight gain, and frequent colds and flu. It impacts every part of the body starting from the digestive system and reproductive system to the immune system. Therefore, it is vital to address the factors causing stress as not doing increases the risk of obesity, depression, anxiety, heart diseases, type 2 diabetes, and various other health issues.
According to a report in the United States, more than 55 percent of the population reported being stressed while half of them also reported feelings of worry and anger. Today, people are more stressed than ever before and are looking for various coping mechanisms to deal with stress. And, the easiest way out to live a healthy life is to have a balanced diet and include some physical activity in your daily routine.
Here’s what you should eat to kick-start your day and feel fantastic.
More Veggies and Fruits
Though you have heard about this many times, this is the habit that really impacts your health and stress levels. Very few people have enough veggies and fruit in their diet. Moreover, increasing their intake will not increase your well being but also add a few years to your life. Higher consumption of fruits and vegetables is also associated with good health.
Therefore, try incorporating three cups of veggies and two cups of fruit in your diet for getting all the essential vitamins and minerals. Try having any potassium-rich fruits whenever you are low or stressed as it contains mood-boosting chemical dopamine which will make you feel better.
A diet rich in fruits and veggies puts a positive effect on blood sugar and even promotes weight loss. Also, include a variety of types and colors to provide your body a good mix of all the necessary nutrients to the body.
Nuts and Seeds
Nuts are the powerhouses of nutrients. They are full of healthy fat, fiber, antioxidants, plant proteins, vitamins, and minerals.
Moreover, adding some nuts to your diet gets you enough supply of omega-6 and omega-3 polyunsaturated fat. Studies have proved that a higher intake of nuts does not affect weight gain or weight loss. Therefore, you should have one-ounce servings of nuts three times a week to live longer. They have also been linked to add four years to life.
Besides this, nuts decrease the risk of chronic diseases. Regular consumption lowers the risk of certain cancers and keeps the blood sugar levels in control. Thus, you should definitely include some nuts and seeds in your diet to get the beneficial nutrients.
If you can’t take them as a whole, you can also apply nut butter on the bread, add it to your smoothie, or just use it as a dip. Some also prefer adding nuts to the salads and stir-fried veggies. Even a few drops of CBD vape oil can be added to boost cognition and focus. The other great option is to add crushed nuts or nut flour while making pancakes to increase your intake of nuts.
More Meat-free Meals
This is a trend that has been building for years and has made people include plant-based meals in their eating routine. It has been trending after the researches proved that people having meat-free meals live the longest and healthiest lives. And, the other common thing between them is that they mainly had plant-based diets and gave a cornerstone to the beans and lentils.
Such meals focus on fruits, vegetables, grains, legumes, and nuts, which are rich in fiber, vitamins, and other nutrients. And, people who don’t have meat end up having fewer calories, and weigh less.
Reducing meat intake also has a protective effect that decreases the chances of heart diseases, stroke, or diabetes. If you can’t go on a completely meat-free diet, you can a
opt for a semi-vegetarian diet that includes meat in small quantities or occasionally.
Adopting these healthy habits can really help you to stay in good health and is a great way to give your immunity a boost. Also, add enough food items rich in iron to keep your energy levels up. Having a diet full of healthy nutrients has a positive impact on sleep and overall wellness of a person.
Make sure your diet is not deficient in any vitamins and minerals to eliminate the chance of getting sick. So on your next visit to the grocery store, get more fresh veggies and fruits instead of canned and processed food to live a healthy life. Choosing healthy ingredients for your meals will also enhance your mood, boost happiness levels, and keep you in a good frame of mind. And, making some changes in the lifestyle can reduce stress and contribute to longevity.