Too much stress can cause obesity, here are 6 foods you must eat to relieve stress! Nutritionist: Eat these foods to lower stress hormones

Can stress cause obesity? Too much stress can easily slow down metabolism, and high levels of stress hormones (cortisol) will constantly tell the brain to store fat for emergencies, so appetite increases and the habit of eating high-calorie foods causes people to unknowingly eat more and accumulate more fat. Nutritionists share 6 foods that have stress-relieving effects to help you stay away from "stress-induced obesity"!

What is "stress-induced obesity"?

Nutritionist Lin Licen further explained that when people feel stressed, the adrenaline in the body will secrete stress hormones, which is "cortisol". Stress hormones can be used to fight various external pressures. Normal concentrations of cortisol can quickly cope with external pressures. Once under high pressure for a long time, cortisol "stress hormone" will continue to be secreted. High concentrations of cortisol will make the body mistakenly believe that it needs to reserve a lot of energy to fight external pressure, and make the body mistakenly believe that it is empty. Therefore, it stimulates appetite and makes people want to eat all the time, especially high-sugar, high-fat, high-calorie foods. In the long run, weight gain, waist circumference, blood sugar, blood pressure, and blood lipids are abnormal, causing health hazards.

Therefore, the greater the stress, the fatter people become! How to get rid of "stress-induced obesity"? Nutritionist Lin Licen said that the most important thing is how to relieve stress in a timely manner. Or how to keep the secretion of cortisol within a normal range? Here are 6 foods that have a stress-relieving effect:

Vitamin B6: It mainly helps the functioning of proteins in the body, is a cofactor in the synthesis of serotonin (happy hormone), and is related to nerve conduction in the brain. Foods rich in it include bananas, salmon, saury, mackerel, etc.

6 foods to keep you away from "stress-induced obesity"

1. Vitamin B group: (especially vitamin B1, B2, niacin and B6)

1) Vitamin B1 and B2: They mainly promote the metabolism of the three major nutrients. Foods rich in them include whole grains (such as brown rice), lean meat, eggs, beans, yeast, dairy products, etc.

2) Vitamin B6: It mainly helps the functioning of proteins in the body, is a cofactor in the synthesis of serotonin (happy hormone), and is related to nerve conduction in the brain. Foods rich in it include bananas, salmon, saury, mackerel, etc.

3) Niacin: If you lack niacin, you are prone to emotional instability, irritability, anxiety and other problems. Foods rich in niacin include whole grains, lean meat, eggs, beans, yeast, dairy products, etc.

2. Vitamin C:

Also known as the "anti-stress vitamin", vitamin C is involved in the synthesis of adrenaline. When stress comes, adrenaline is secreted in large quantities, which will consume vitamin C in the body. Therefore, people who are under great stress should eat more foods rich in vitamin C, such as guava, kiwi, berries, cherry tomatoes, etc. One guava a day is enough to meet the recommended intake of vitamin C. If you are under a lot of stress or have wounds that need repair, it is recommended that you increase your intake of kiwi fruit and citrus fruits. In addition, the upper limit of vitamin C intake is 2000 mg. If you use nutritional supplements as a supplement, you should also pay a little attention to whether you exceed the dosage.

3. Calcium and magnesium:

Calcium has the effect of soothing nerves and relaxing muscles. Foods rich in calcium include dairy products, tofu, dried fish, broccoli, black sesame, etc., or calcium supplements. As for magnesium, it is mainly due to stress that the magnesium in the body will be depleted. Magnesium mainly stabilizes blood pressure and the neurotransmission system, and is involved in energy metabolism. Therefore, you should also consume more foods rich in magnesium, with 50% of your diet coming from whole grains, vegetables (dark green) and nuts. In addition, wheat germ is also very rich in magnesium.

During menstruation, women's mood will be affected by low magnesium levels, so it is understandable that women like to eat chocolate. This is mainly because "dark chocolate (cocoa purity above 75%)" is rich in magnesium, which can stabilize mood. If you consume a moderate amount of dark chocolate, it will help alleviate the low mood during menstruation. However, it is also recommended to pay attention to the extra sugar content of dark chocolate and not to eat too much, otherwise the mood swings will be relatively large.

4. Tryptophan:

It is an "essential amino acid" for the human body and must be obtained from food. Serotonin (happy hormone) can be produced in the brain. Serotonin can slow down nerve activity, achieve relaxation, and make people feel happy. Therefore, tryptophan is the raw material for synthesizing serotonin. Foods rich in tryptophan include bananas, whole grains, beans, dairy products, fish, chicken, black sesame, etc. In addition, tryptophan can stimulate the brain to secrete melatonin, help control the sleep and wake cycles, and achieve good sleep quality. When sleep quality improves, leptin secretion becomes more normal, which is more helpful for weight loss, so "good sleep also helps with weight management."

Many studies in recent years have confirmed that fish oil can fight depression and improve low mood, depression and other conditions. Therefore, people who are under a lot of stress can consume more fish rich in Omega-3.

5. Omega-3 (fish oil):

Many studies in recent years have confirmed that fish oil can fight depression and improve low mood, depression and other conditions. Therefore, people who are under high stress can consume more fish rich in Omega-3. In addition, flaxseed oil is also known as vegetarian fish oil, so vegetarian friends can also make more use of it. For guidelines on fish intake, please refer to the chart below created by nutritionist Li Cen. When consuming fish, you must be careful about the intake of high-mercury fish and avoid excessive intake.

6. Herbal Tea:

The aroma of flowers and herbs such as chamomile, lemon verbena, and lavender can reduce the release of stress hormones and have a good effect on stabilizing emotions. Therefore, it is actually a good idea to have some herbal tea for afternoon tea, which can relieve stress and depression, and will make you feel better.

Nutritionist Lin Licen finally reminded that maintaining a positive and optimistic attitude can help reduce stress hormones by 25%! It is impossible for people to not encounter setbacks, but when you encounter setbacks, try to face them with a positive attitude. There is nothing that cannot be overcome, and when you wake up it will be another beautiful day. Learning mindfulness can also help reduce the chances of depression.

People need appropriate stress to work harder, but too much stress may cause the body's hormones to get out of control and even affect your food choices. Therefore, if you want to break out of this endless vicious cycle, you might as well try the stress-relieving nutrients above. I believe they can help relieve stress and fight stress-induced obesity.