Balance and mental well-being: Recipes and foods

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Extract from the article: Stress, anxiety, nervous disorders, irritability, mood swings, temporary depression, nerve fatigue... when subjected to these tensions, we can quickly develop unhealthy eating habits. We snack, indulge in cakes or calorie-rich foods with low...

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Stress, anxiety, nervous disorders, irritability, mood swings, temporary depression, nerve fatigue... when subjected to these tensions, we can quickly develop unhealthy eating habits. We snack, indulge in cakes or calorie-rich foods with low nutritional value. When feeling very stressed, one of the first reflexes is to either go to the pharmacy or to the doctor, to get prescribed pills or tranquilizers. But there is another alternative, healthier, more natural, but equally effective; like paying attention to what we put on our plate, for example.

Certain foods are known to be particularly stressful for the body. Here are some foods that truly help regulate stress and can accompany us during difficult times. Rich in minerals and vitamins, these foods provide a real daily intake. They are good for a balanced diet and have a real beneficial effect on the brain.

Fruits

Pineapple, banana, pear, dates, avocados, mango, orange, lemon, these delicious fruits contain two powerful stress-relieving agents: potassium and monounsaturated fatty acids. These two nutrients lower blood pressure, and monounsaturated fatty acids are also important for warding off depression. These fruits are known to have anti-inflammatory properties and improve circulation in the circulatory and cardiovascular systems. Their richness in trace elements like magnesium and potassium. A good magnesium/potassium ratio allows for good nerve impulse transmission, good brain oxygenation, and regulates cell water content.

Recipe 1: Blend 3 carrots, half a lemon, and 2 oranges for a glass of juice. Take this juice once a day for a week. It helps keep the brain in top shape. Ginger can also be added according to taste.

Recipe 2: 3 carrots, 1 orange, 1 fresh ginger root, 1 teaspoon of turmeric powder. Wash the carrots well without peeling them. Cut them into pieces and place them in a blender. Peel the ginger, cut it into pieces. Put the ginger and turmeric in the blender as well. Squeeze the orange and pour the juice with pulp into the blender. Blend until smooth. If a more liquid texture is desired, a little water can be added.

Eggs and dairy products

When we talk about eggs and nutrients, we mainly think of protein, but they contain more than that. They also contain B-group vitamins, known for their stress-relieving properties. Generous in calcium, magnesium, and B-complex vitamins, dairy products help control stress. Specifically, milk provides tryptophan, which is believed to produce serotonin and induce a feeling of relaxation.

Spices

Turmeric, cinnamon, garlic, onion, ginger, chili, envelop, warm, and stimulate neurons. Their action influences brain functions, boosting concentration, memory, and attention. Known for their anti-inflammatory and antioxidant properties, these spices activate the happiness hormone, serotonin.

Recipe 1: Boil ½ liter of water with a teaspoon of cinnamon powder and a piece of fresh peeled ginger cut into pieces. Let it cook for 5 minutes, then turn off the heat and let it infuse for 10 minutes. Sweeten with honey. Take it 15 minutes after breakfast.

Recipe 2: Bring 250 ml of water to a boil. Add 1 teaspoon of grated fresh turmeric and 1 teaspoon of grated fresh ginger. Simmer gently. Let the mixture infuse for 10 to 15 minutes. Filter everything and then add 1 teaspoon of black pepper, 1 teaspoon of lemon juice, and 1 teaspoon of honey. Take it 15 minutes after breakfast.

Omega-3s

To keep stress under control, add omega-3 fatty acids to your diet. These essential fatty acids inhibit stress hormones and protect against depression. Also, opt for vegetable oils: walnut, peanut, soybean, olive, palm kernel. Rich in Omega-3s and vitamin E, they protect our brain by neutralizing free radicals.

Plants

Some plants naturally have anxiolytic and stress-reducing properties and can help manage stress and anxiety on a daily basis. Opt for infusions of peppermint, moroga, basil, dandelion, true kinkéliba, and lemongrass. Consumed as teas, infusions, or herbal teas, they have beneficial effects on alertness, concentration, and memory, thus against stress, anxiety, and depression.

Lemongrass recipe: A medium bunch of fresh lemongrass brought to a boil in 500 ml of water (equivalent to 1 sachet of pure water) for 5 minutes. Remove from heat. Add 2 squeezed lemons and their zest. Let it infuse for 5 minutes. Drink on an empty stomach in the morning.

A Bath

A bath relaxes both the body and the mind. A moment of softness that relaxes muscles, relieves tension, and makes all worries disappear in the vapors of a moment. Think of essential oils. Separate research has shown that inhaling the scent of peppermint oil can alleviate anxiety in people hospitalized for a heart attack or childbirth. A few drops of these anti-fatigue essential oils are enough to drown tensions in the bathwater.

Honey

It contributes to the production of endorphins that have a positive influence on anxiety. It is a source of vitamins B, C, minerals such as magnesium, potassium, iron, copper; therefore, excellent for combating fatigue and stress.

Take your time

The best remedy for managing daily pressure is to take time. A general well-being favored not by slowness, but by breaks. For example, treat yourself to real lunch breaks. Leave the office, sit at a table, and take the time to eat. Savor the food, drink, chew slowly. A quality break relieves stress sustainably. By the way, it provides energy and motivation to get through an intense day.

Brain's enemies

Saturated fats top the list of brain enemies. They are mainly found in butter, cream, and deli meats: that is, animal fats. But it's less in our diet than in our lifestyle and our environment that we find the greatest number of enemies of our brain. These include alcohol, tobacco, drugs, and pollution; notably that caused by heavy metals, such as mercury or aluminum, but also that caused by pesticides and additives. Finally, beware of deficiencies, which indicate insufficient nutrition and harm brain function.

Abel OZIH