Are there healthier ways to keep your stress levels?

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August 7, 2018
August 7, 2018
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Are there healthier ways to keep your stress levels?

Stress affects and reduces our quality of life in several ways:

  • Reduce and alter rest.
  • It makes us choose dishes that hinder or hinder digestion.
  • It causes diseases, some of them serious.
  • It affects our relationships with others.
  • Reduce our creativity, self-esteem and confidence in ourselves.

As we have seen, stress can endanger our health and our nervous system, but also anxiety can lead us to compulsively approach the refrigerator or choosing foods that make the diet unbalanced. For all this we must turn food into our ally and pay special attention to the food we eat in the most stressful times of the year, such as the return of vacations .


Sometimes we resort to vitamin and mineral supplements to cover the deficiencies in our usual menu, however it is better to cover the imbalances with the right foods. There are eight foods that we must take into account when fighting stress:

  • Banana . It is the most useful food for the nervous system. It includes vitamins A, B and C, it is also a mineral reserve (iron, calcium, potassium, copper and magnesium). It is a good food for ulcers and easily digested.
  • Almendra . It contains all the nutrients necessary to invigorate the nervous system: B vitamins and minerals such as copper, iron, phosphorus, calcium and potassium. It contains a high protein value and will provide us with energy for a long period of time. It is preferable to consume it without skin, since it is difficult to digest. Between 5 and 15 almonds are enough to get all their regenerative effect.
  • Raisins . Its high content of iron, calcium, magnesium, phosphorus, potassium, copper and vitamins B1 and B6 makes them a perfect ally to combat stress. It is advisable to drink water after eating raisins, to compensate for the loss of water. Smoking increases iron needs, so if you smoke you should eat more raisins.
  • Broccoli and spinach . Spinach is rich in vitamin A and broccoli in vitamin C and, like green leafy vegetables, provides large amounts of B vitamins, potassium, calcium, magnesium, iron and copper. We must ensure that the cooking time does not exceed 10 minutes, because they would lose properties.
  • Wheatgerm . It is a great source of iron, phosphorus and vitamin E, and particularly beneficial for the nervous system, because of its magnesium, copper and potassium content.
  • Sunflower seeds They provide a high content of vitamins E and B. It is a food that allows to be prepared quickly, but without the nutritional deficiencies of fast food.
  • Hot milk with honey . The calcium in the milk is beneficial for the nervous system and the heat will relax the stomach area, since it is this area that tenses first when we are nervous.

Eating in a balanced way is essential to keep body and mind in order. On many occasions, a good part of our emotional stability depends on the menus. Therefore we can avoid that stress affects the stomach, the defenses and the nervous system following these simple guidelines:

  • Make sure you supply the body with all the necessary nutrients to prevent any deficiency: high quality proteins, essential fatty acids, complex carbohydrates, vitamins and minerals.
  • It promotes the stimulation of serotonin, the hormone of well-being, by means of tryptophan, an amino acid found in foods such as milk, eggs and whole grains.
  • Avoid the consumption of exciting drinks, such as coffee, cola and alcohol. We must also eliminate artificial sweeteners from the diet, especially aspartate, as it excessively stimulates the functioning of the adrenal glands.
  • Try to sleep eight hours, at night, for the body to start the mechanism of cell renewal and recovery.
  • Regularly practice yoga, tai-chi, relaxation exercises, meditation or breathing techniques, which will help you to counteract periods of tension.


Our Nutrition experts recommend including the following foods in different foods to reduce stress through diet:


  • A glass of milk.
  • A toast of whole wheat bread with fresh cheese.
  • A piece of fruit.


  • 2 kiwis


  • First course : green leafy vegetable salad (watercress, lettuce, spinach) with fresh cheese, 2 nuts and 5 black olives.
  • Second course : grilled chicken breast with a raw tomato.
  • Dessert : fruit salad.


  • A glass of semi-skimmed milk or yogurt.


  • Unique dish : scrambled eggs of 2 eggs with wild asparagus, garlic and prawns, accompanied by baked bell pepper
  • Dessert : yogurt with a teaspoon of wheat germ.

Our Endocrinology and Nutrition Unit will indicate the most suitable diet for you. Ask for a free informative appointment at our clinic.

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