Some nutrients found in foods are able to relax the body and mind. Here's what to bring to the table to stay away from anxiety, insomnia and stress
Uncertainty for the future, fear of getting sick, fears of the new lockdown. Everyone, more or less, in the last period we have been experiencing what it means to live with agitation, a malaise that can favor the appearance of mood swings, sleep problems and stress. To counter this problem it can be helpful to pay attention to what you bring to the table. "The nutrients present in food are able to positively or negatively influence not only our physical health, but also our mental health," he explains Valentina Galiazzo, nutritionist biologist. «In fact, they stimulate the production of hormones that play a key role in the proper functioning of the nervous system and emotional well-being. Tensions and stress in turn increase the production of cortisol and adrenaline, which stimulate the release of insulin, a hormone that increases the sense of hunger and pushes you to eat more food ". So here's what to do to deal with the agitation and find calm and a little relaxation in difficult moments starting from the table.
Yes to pasta, better if whole
Whole grains (rye, oats, spelled, barley, rice) and their derivatives are a source of complex carbohydrates, tryptophan and B vitamins, which favor the synthesis of serotonin and Gaba. "Serotonin is a hormone that is involved in the regulation of hunger, sleep and mood. Gaba, on the other hand, helps you feel calmer and more relaxed ”, explains nutritionist Valentina Galiazzo. But there is more. "Unlike refined ones, whole grains contain a lot of fiber, the favorite food of intestinal bacteria, which favor the production of hormones that affect tone and help to better resist stressful situations".
Eat plant foods with every meal
Seasonal fruits and vegetables are a real natural supplement in the most demanding moments from a physical and mental point of view. "They provide an excellent amount of vitamins and minerals that improve the response to stress. Chicory, persimmon, pomegranate, grapes, cabbage, broccoli and other varieties contain a lot of magnesium and potassium, minerals that lower cortisol, the hormone that makes us feel tense and agitated ".
Rely on healthy proteins and fats
Both promote the synthesis of hormones that affect emotions. "Animal proteins from lean meat (chicken, turkey), fish and dairy products (ricotta, yogurt, etc.) and vegetable proteins from legumes (lentils, chickpeas, beans) contain amino acids precursors of serotonin, the hormone for good mood and melatonin, the sleep hormone. The essential fatty acids present in fish, extra virgin olive oil, seeds and nuts, in turn increase their synthesis and help you feel more relaxed ".
