Especially in project management, things are often hectic. Set deadlines, unexpected difficulties, transparent communication – no wonder that stress is omnipresent. But did you know that you can significantly influence your stress with your diet? We will introduce you to important nutrients such as some vitamins to combat stress and show you which foods you should really eat.
Stress as a result of resource depletion
The demands of everyday work and private life, our individual needs and external stimuli form a challenge that our body has to cope with day after day. This is offset by the resources available to us. If the challenge exceeds our resources, a stressful situation arises .
In such a case, our body releases the hormone cortisol, which is supposed to regulate your blood sugar level and blood pressure. The hormone tries to keep you healthy, prevent infections and ensure your performance. Most of the time this works quite well. It gets bad when such situations occur more frequently and stress becomes chronic – this condition makes your body sick!
The right vitamins against stress in everyday life
Cortisol is said to regulate stress. However, the wrong foods cause your cortisol levels to rise so high that your body has to try to compensate for these levels. At the same time, stress affects our digestion, as our stress expert Dr. Edda Jaleel already confirmed. The ingested food cannot be utilized as well and a nutrient deficiency occurs. The body is no longer efficient. Insomnia, infections or restlessness are the consequences.
However, you can avoid deficiency symptoms with the right foods. In the following, we will introduce you to the most important nutrients, such as some vitamins to combat stress, and also show you which foods contain particularly large amounts of these nutrients.
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Nutrients such as vitamins are true miracle cures for stress
Magnesium
The mineral ensures a balanced metabolism, healthy nerves and a healthy brain. At the same time, magnesium has an anti-inflammatory and antispasmodic effect, reduces tension or nervousness and reduces stress.
Calcium
The mineral strengthens both the skeleton and muscles and ensures a healthy heart rhythm and metabolism. A lack of calcium can lead to osteoporosis or muscle weakness and trigger anxiety.
Potassium
The mineral is responsible for the transmission of stimuli, regulates blood pressure and ensures the functionality of our muscles. A deficiency can lead to symptoms of paralysis, high blood pressure or restlessness.
Tryptophan
The amino acid is important for the development of human organs. L-tryptophan produces hormones and vitamins that ensure our well-being. A deficiency manifests itself in mood swings and fatigue.
Vitamin B
There are eight B vitamins whose functions are related. A deficiency usually affects several B vitamins. B vitamins are important for metabolism and the nervous system. Vitamin B12 plays a special role.
Vitamin B12
is involved in blood formation and protects the cardiovascular system and our nervous system. It promotes concentration and calms the body. A lack of this vitamin makes you tired and weak.
Vitamin C
Ascorbic acid is an important antioxidant that neutralizes free radicals in the human body, which are mainly formed under stress. Vitamin C fights stress, promotes concentration and mood.
Vitamin D
is involved in regulatory processes in the human body cells. Vitamin D is not only effective against susceptibility to infections, but also against tiredness, lack of concentration or sleep disorders.
Prevent now: These foods contain valuable nutrients against stress
- Wholemeal pasta, crispbread or muesli: These products are perfect sources of magnesium.
- Bananas: The banana is also a real magnesium bomb.
- Legumes: Lentils, beans or peas provide magnesium and also a lot of calcium.
- Cocoa: Dark chocolate is a good source of magnesium and tryptophan.
- Nuts: No matter what kind, nuts contain magnesium, vitamin B, vitamin E and potassium.
- Rolled oats: These flakes are a source of magnesium, which also has B vitamins.
- Dairy products: Milk contains vitamin B, calcium and phospholipids that help prevent nervousness.
- Yolks: Eggs are the best natural source of vitamin B12.
- Sweet potato: This food is a vitamin bomb and provides vitamins A, B and C.
- Lemons: The citrus fruit provides valuable antioxidants such as vitamin C.
- Red cabbage: This valuable vegetable provides a lot of vitamin C and potassium.
- Broccoli: This healthy food also provides the body with potassium.
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