Diet for stress – relieves the effects of stress and strengthens stress resistance

Thanks to the right diet you can handle stress easily. Did you know that stress can be caused by irritability, palpitations, insomnia or vibrations of the eyelid? A menu rich in zinc, calcium, tryptophan, magnesium and vitamin B will alleviate the symptoms of stress, calm down, improve memory and thinking. 


Here you can find vitamins and minerals – CLICK


Diet for stress vitamin B 



All B vitamins strengthen the nervous system. Vitamin B1 regulates the growth of nerve cells, prevents depression, calms down, B2 adds energy, and B6 is involved in the synthesis of serotonin, relieves anxiety, supports the absorption of magnesium. 

Where to look? Vitamin B1 is groats, beans, sunflower seeds, B2 in broccoli, cabbage, wholemeal bread, avocado, B6 in beef, poultry and fish. A varied diet covers the need for this vitamin. 



Diet for stress flavonoids 



Flavonoids are natural substances that give color to plants. They protect cells against free radicals. They affect the central and peripheral nervous system. 

Where to look? Most of them in fresh fruits and vegetables, apples, mandarins, oranges, grapefruits, bananas, grapes, peppers, cucumbers, chicory, celery, onions, and cabbage. So that you do not run out, eat fruits and vegetables five times a day and freshly squeezed juices. 



Diet for magnesium stress 



Magnesium stabilizes the functions of the nervous system and brain function. The energy supply to gray cells depends on how much we have. Calms, improves memory and thinking processes. 

Where to look? In buckwheat, beans, nuts, peas, spinach, bananas, cheese and chocolate. If you eat a piece of chocolate, you will not get fat and you will improve your mood. Women need 350 mg magnesium, men need 370 mg. If you eat a healthy diet, you should not miss it. 



Diet for stress complex carbohydrates 



By slowly releasing into the blood, complex carbohydrates help maintain glucose levels at a constant level. Then the brain produces the right amount of serotonin (the hormone of happiness), which calms and improves the mood. 

Where to look? In wholemeal products, breads, pasta (mainly durum wheat), groats, rice, beans, potatoes. If you include them in meals, you provide the body with as many complex carbohydrates as needed. 

Diet for zinc stress 

Zinc is needed for the production of many enzymes and hormones, including those controlling the nervous system. It is part of every cell in the body. It affects the activity of the brain. By strengthening the nervous system, it helps to cope with stress. 

Where to look? In seafood, lean meat, poultry, offal, beans, peas, whole wheat bread, wheat germ. The daily requirement (16 mg) is 20 g of liver or one smoked oyster. 


Diet for calcium stress 

If the body’s calcium is not enough, the nerve cells become hypersensitive. It takes part in the release of neurotransmitters and the production of female hormones that affect the mental state of a woman. Stress resistance depends on it. The absorption hinders excess protein, caffeine and alcohol. 

Where to look? In dairy products, sardines, broccoli, soy, beans. It’s a lot of cheese, but it’s caloric, so you have to eat it in moderation. The daily standard (1000 mg) is covered with 3 glasses of milk and 10 g of white cheese. 


You can read also: Ashwagandha helps to reduce stress and control weight


Do you cook buckwheat or rice in sacks? You regularly treadIn a plastic bag for rice and kasha, a toxic substance is present. Regularly consumed, it ruins health. 

Tryptophan stress diet 

Tryptophan is an amino acid needed for the production of neurotransmitters serotonin and melatonin, which are involved in controlling mood and sleep. It helps to deal with stress. The body can not produce it, it must be delivered in food. 

Where to look? In marine fish (mainly halibut), pumpkin and sunflower seeds, peanuts, eggs, avocados, bananas, lean meat, milk, breakfast cereals. If your diet is varied, it should not be missing. 


Cortisol – everything you need to know

Cortisol is a natural steroid hormone produced by the adrenal cortex. It has a very big impact on the human body. It is also commonly called a stress hormone on an equal footing with adrenaline. It is very important for people, especially for athletes, because it has a wide impact on carbohydrate-protein metabolism.


Cortisol – basic information

Cortisol is a stress hormone that is secreted in situations when we are under pressure. Its excess can be very harmful to the body, which is why people who are exposed to stress are unfortunately also exposed to its side effects. Usually, cortisol has a “daily break”, that is, the body produces it much more in the morning, and during the day the level stabilizes. People who are exposed to stress in a long time may be significantly elevated throughout the day.


The main functions of cortisol

– regulates carbohydrate-protein metabolism

– determines the level of sodium in the blood

– releases glucose and fatty acids from the blood

– regulates the immune response of the body


– affects the strength of the connective tissues of the body


When there is too much cortisol there are a number of negative consequences for our body. We are exposed to

– an increase in the level of glucose in the blood and a drop in insulin sensitivity, which usually results in the deposition of fat throughout the body and the inhibition of the possibility of its burning, eg during the reduction cycle

– excessive amount of sodium in the blood and increased blood volume. The result is increased pressure, overload for the heart or vascular system. Excess sodium in the body also causes the retention of larger subcutaneous water, which affects the quality of the silhouette

– weakened body’s resistance to diseases and infections

– weight gain, increased blood sugar, slower metabolic rate and reduced leptin use. A decrease in insulin sensitivity causes insulin resistance, which in turn leads to fat accumulation. Leptin – a satiety hormone that is blocked at high levels of cortisol will cause a constant feeling of hunger

– weakened connective tissue in the skin and muscles – which can result in faster and more appearing wrinkles or aging

– insomnia, bad mood – the highest burst of cortisol level occurs in the morning when we wake up. If the level is high all day, especially in the evening, there will be problems falling asleep. To make matters worse, we will not be rested at all, because there will not be adequate regeneration. Weakness will result in malaise and unwillingness to act

– decrease in libido in men, and in women may even cause infertility and more noticeable symptoms of premenstrual syndrome

– muscle weakness and osteoporosis. High cortisol results in reduced protein absorption, increased catabolism and reduced nitrogen balance

– poor tolerance to stress – the ability to cope with stress decreases and a vicious circle is created


Cortisol – what raises its level?

Cortisol is an extremely important hormone in our body. Its production will always take place regardless of the lifestyle and care for the body and mind. However, there are some key values that particularly affect the increase in cortisol levels

– excessive physical exertion, especially heavy load exercises. According to the research, exercises with loads of about 90% of the maximum weight have the greatest impact on the nervous system. It is exhausting for our nervous system and in case of poor regeneration it is reflected in the increase in cortisol levels

– a long and troublesome reduction period, especially for a diet based on a low supply of carbohydrates (the so-called Low Carb diet). Very low carbohydrate levels in the diet cause weak or no insulin regurgitation, promote the secretion of endogenous steroid hormones and initiate the process of gluconeogenesis due to a shortage of calories. All the above effects translate into the discharge of cortisol and maintaining its high level

chronic stress caused by random problem situations in life. The main source of stress for many people is work. When we are unable to relax and recover from problems that overwhelm us, cortisol remains at an elevated level

– insufficient and poor sleep quality. Lack of proper regeneration causes exhaustion, disturbance of the clock’s rhythm and organizational disruption.

– steroid hormones, especially glucocorticoids and catabolic hormones, i.e. adrenaline


How cortisol affects people training

Looking at the above consequences of the elevated level of cortisol, it can be concluded that it can be very problematic for people who train. Maintaining the correct level of cortisol is important and allows you to maintain the balance of the athlete’s development.

Cortisol in sport is used as doping in the form of hydrocortisone. It may seem strange, but given at the right time mobilizes our body to fight for a short time, usually increasing efficiency, strength and resistance to pain. The body is able to overlook microdamages by focusing on “fighting”. The body can break down its own tissues in a very short time, turning them into glucose, and at the same time reduces the overall consumption of glucose in the absence of a decrease in performance. As a result, this effect is obviously destructive.

In the case of people practicing recreationally or “long-term”, maintaining a low level of cortisol is crucial to achieve constant progress, feel good and keep motivation.


How to lower cortisol levels?

There are many relatively simple ways to help control cortisol levels

– rest and adequate sleep – usually a person should sleep continuously for 6 to 8 hours. It is best that the number of hours of sleep is constant every day, even the same hours of bedding and waking up will have a positive effect on our recovery and thus the concentration and memory

– relaxation exercises, periods of practicing – even the most avid athletes sometimes have to tone down and let their body become weaned from the constant training tension

– maximum reduction of stress – avoiding stressful situations and even people who can cause it

– massage, stretching, sauna, relaxation treatments

– regular eating, avoiding excessive consumption of simple sugars

– use of balanced diets and avoidance of low-energy diets

– consumption of Omega-3 fatty acids, products rich in vitamin C

– use of sedative herbs and antioxidant supplementation

– eating a lot of vegetables and fruits, and avoiding processed products


Cortisol – summary

At the level of cortisol certainly should pay attention to athletes and all training at the gym. It is a key hormone that responds not only to the physical condition of our body, but also to emotional balance. Each of us should take care of rest, proper nutrition and relaxation.


Mom, do not stress the child!

New research shows that adequate nutrition in pregnancy reduces the level of stress hormone in a child and modifies genes responsible for the production of these hormones later in life!

If stress paralyzes you and makes you sick, you may have a grudge against your mother – this is the conclusion from the scientific publication in The FASEB Journal. What your mother ate or did not eat when pregnant can have a tremendous impact on how you deal with stress.

The report suggests that pregnant choline (vitamin B4) intake at doses higher than those recommended permanently and in a beneficial way modifies the child’s response to stress. This modification is the result of epigenetic (inherited) changes that affect the lower level of cortisol (stress hormone). Even unmodified genes begin to function slightly differently, in this case modifications contribute to lower production of cortisol. And lower levels of cortisol are less risk for psychological, metabolic and heart disease.

The researchers hope that their research will verify the choline dose recommended for pregnant women, thanks to which it will be possible to make the children who come into the world become more resistant to stress-related diseases for life.

The research analyzed the effect of various doses of choline in the diet of pregnant women on the level of cortisol and the way of gene expression in children. It has been unequivocally stated that the commonly recommended dose (480 mg per day) does not influence the level of stress hormones in children as well as the increased dose (930 mg per day).

– Depending on the mother-child relationship, the mother may either stimulate the child’s stress or alleviate it. Studies show that the impact on the level of stress in a child begins before birth. – said Gerald Weissmann, physician, editor-in-chief of The FASEB Journal.


Choline sources in food

Egg yolks, yeast, spinach, tomatoes, cabbage, peas, liver, beans, fish, cheese, lettuce, wheat bran

What affects the absorption of folic acid, inositol, vitamin A, vitamin B12, vitamin B complex

What affects the absorption of sugar, alcohol, coffee, temperature

Trivia about vitamin B4

– lack of choline means that from the age of 40, and sometimes even earlier, a typical psychological disorder can occur, whose most characteristic symptoms are memory loss and inability to concentrate,

– until the early nineties, there was a belief that the body itself can produce the amount of choline that would cover the demand. However, in 1993, experts proved that people living in constant mental stress can consume double doses of choline.

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Vitamin B12 for stress and fatigue

Vitamins are a group of organic chemical compounds that differ not only in the structure but also in the human body. Despite many differences, all have one thing in common – they are necessary for the proper functioning of the body of every human being.

Among the whole range of these compounds is cobalamin – vitamin B12. This text will provide some interesting information about this substance and its impact on our body.

  1. Characteristics of vitamin B12
  2. Application
  3. Operation and properties
  4. Supplementation and effects of deficiency


  1. Characteristics of vitamin B12

Cobalamin is a complex organic compound whose center is cobalt. Vitamin B12, which is soluble in water, is one of the most important minerals of our body. In addition, it participates in many chemical reactions of our system that occur at the cellular level.

To a large extent, cobalamin is synthesized by the natural bacterial flora of our digestive tract. When mentioning the exogenous sources of this compound, first and foremost, meat products, eggs, fish, dairy products and mushrooms are mentioned.


  1. Application

The use of cobalamin is recommended primarily to people on a vegan diet – due to the fact that the primary source of this compound are meat-based products. What’s more, the most important recipients of this substance are also anorectic, alcoholic and elderly people in whom proper nutrition is neglected.

Vitamin B12 is irreplaceable in the context of the proper functioning of the nervous system and the brain. It also increases resistance to stress and has a calming effect, which is used in the fight against bulbs. An additional advantage of this substance is the use in the prevention of mental illness, Alzheimer’s and cancer.


  1. Operation and properties

Vitamin B12, like its “friends” from group B, interacts primarily in protein, fat and carbohydrate transformations. In addition, her activities can be attributed

– synthesis of red blood cells;

– maintaining a mental balance;

stimulation of appetite;

– regulation of the functioning of the nervous system;

– improving mood;

– fusions within cells, mainly bone marrow.

The basic contraindication to the use of vitamin B12 is allergy to this ingredient.


  1. Supplementation and effects of deficiency

The daily dose of vitamin B12 is contained in approximately 1 mg of the preparation. Given dose refers primarily to people exposed to its deficiency, that is vegans and the older part of the population.

It turns out that the consequences of reduced cobalamin concentration are very dangerous. They form a complex disease syndrome that manifests itself with symptoms such as tachycardia, impaired concentration, loss of taste sensation, weakness, unsteadiness of gait, atrophy of the optic nerve, confusion and depression, apathy, irritability and even coma.

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Why sleep is so important?

You do not need to be a great expert on the subject to know that sleep plays an extremely important role in our lives. We can easily notice that its lack translates into our worse well-being, tiredness or lack of concentration. However, not everyone knows that sleep deprivation has much more impact on us. It can contribute, inter alia, to the development of diabetes and heart disease.

We are not able to determine the perfect amount of sleep that will be suitable for everyone. However, based on the research carried out, it was estimated that the optimal sleep dose is seven to eight hours a day. However, it is not only the length of sleep that is important, but also the preservation of a kind of “schedule” of sleep.

It is worth taking care to go to sleep and get up at similar times every day. It is also important to calm down before bed, airing and darkening the bedroom, and at least 30-60 minutes before bedtime, we should stop using electronic devices.

Sleep is an important part of a healthy lifestyle.


Studies show that people who sleep less than seven hours and more than nine hours a day have a 30% higher risk of early death than those who sleep about eight hours. If you care about longevity, take care of the right amount of sleep!


Studies have shown that sleep restriction may increase the presence of markers of inflammation. Inflammation is a risk factor for heart disease and stroke, so it can partly explain why bad sleep is associated with heart disease.


Sleeping with a book under the pillow, unfortunately, does not affect the contents contained in it. However, sleep helps in the processing and preservation of memories, and thus also affects the improvement of memory. It has been confirmed by scientific research that people who sleep after learning better cope later with tests that check the acquire knowledge.

The use of sleeping pills can cause memory problems!


According to one of the studies, people who did not sleep at least 17-19 hours did the tests the same or even worse than people who had a blood alcohol content of 0.05 per milile.

The speed of reaction of people who did not sleep for some tests was reduced by up to 50%, and the accuracy in solving them was much worse than when they were under the influence of alcohol.

In addition, people who have not slept for a long time usually have a problem in assessing their condition.


As in the case of stress, the relationship between depression and sleep goes both ways. Depression is often associated with sleep disorders. Studies have also shown that too little sleep or poor quality sleep can affect the development of depression.

The reason for this relationship has not yet been fully understood, but it has been shown that sleep disorders can reduce the amount of pleasure we feel in everyday life.


Stress can of course affect sleep disorders, but also lack of sleep can contribute to increasing the amount of stress in our lives.

A limited amount of sleep affects the increase in the level of cortisol in the blood. Cortisol is called the stress hormone. Our body treats lack of sleep as a stress factor.

Heart diseases

Bad sleep is correlated with various heart problems, including high blood pressure, atherosclerosis, heart attack and stroke. Only one sleepless night can cause a person with hypertension to have elevated blood pressure throughout the next day.

Lack of sleep not only reduces the activity of the parasympathetic nervous system, but also increases the activity of the sympathetic nervous system, that is, the one that starts at the moment of fight, flight, stress.


Links between the development of type 2 diabetes and sleep deprivation are associated mainly with an increased risk of obesity. The more or less we sleep, the more we are exposed to fatigue. The more obese we are, the more we are exposed to the development of diabetes.

In addition, poor sleep can affect the secretion of hormones associated with glucose metabolism. Sleep also seems to reduce the activity of the parasympathetic nervous system, which plays a role in controlling and releasing insulin.

One of the studies showed that people whose sleep was limited to 4.5 hours a day for 4 consecutive nights, noted a 16% decrease in the body’s overall ability to respond properly to insulin.


A three-year study of more than 20,000 people showed that people who slept less than five hours more often experienced problems of overweight and obesity compared to those who slept seven hours. This is probably due to a greater appetite (especially for salty and sweet foods) as a result of sleep deprivation.

In summary, sleep is an extremely important part of a healthy lifestyle. We often focus too much on physical activity and diet, forgetting that without proper quantity and quality of sleep, we can not be healthy, slim and full of energy.

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Cortisol – friend or foe?

 We usually associate cortisol as a bad hormone, which slows down slowly, builds muscle tissue, and regenerates. However, it is necessary for the proper functioning of our body. Cortisol is a steroid hormone that prepares the body to fight stress associated with illness, trauma, and fear – it raises sugar in these situations, increases the frequency of breathing, and speeds up the heartbeat. It is our protection, which in itself says that it works best in exceptional situations.

When its increased secretion is excessive then our body falls out of balance – sleep problems, anxiety, lack of regeneration, nervousness. It is also responsible for muscle catabolism by reducing protein synthesis. It can therefore be said that it has the opposite effect on testosterone in this regard. Of course, cortisol does not have only a negative effect – it helps to reduce inflammation.

The level of cortisol during the day changes. It is highest in the morning, then it decreases during the day. It is not a gradual decrease, because the stimuli we have during the day can affect it, for example, training, stress at work. That is why it is so important to avoid overtraining or permanent contact with stressful factors, because then our training goals may go into oblivion.

How to prevent the maintenance of high cortisol? How to control it?

Besides taking care of an appropriate lifestyle, it is also worth taking a look at diet and supplementation. One of our allies is fish oil. In addition to regulating cortisol levels, it also helps to burn body fat and improves overall health. Many studies have shown that regular fish oil supplementation significantly reduces cortisol levels by managing the level of proinflammatory levels of cytokines and norepinephrine.

Quite recently, a group of Italian scientists from Universita Politecnica delle Marche recruited 31 alcoholics for the study. The aim of the study was to check what dose of fish oil will affect the level of their cortisol. This group was chosen because at the moment when the alcoholic stops drinking, his level of stress hormone increases significantly. The group was divided in half – the first one received 21 days a capsule daily from 1g fish oil 252 mg DHA and 60 mg EPA and the other, a placebo. The results revealed that in the first group, cortisol levels decreased, anxiety and stress also decreased, and the cortisol production remained unchanged in the placebo group.

There is a significant difference between alcoholics and healthy people in many biological processes, but the effect of fish oil on cortisol levels in both groups has had positive effects.

Research has suggested that fish oil supplementation also applies to athletes, allowing them to fully utilize their exercise potential. As previously mentioned, cortisol rises with increased physical effort and long-term maintenance of high levels lowers anabolic possibilities.

When is best to supplement fish oil? Research suggests that the optimal time is the evening, for example, for dinner or just before bedtime.

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Are you still hungry after eating?

Have you ever eaten a pretty decent meal and feel like you did not eat anything? What makes you feel unwell? Lack of satiety … can labyrinth disorders be the cause?

Leptin is secreted into the blood via adipocytes (fat cells). Colloquially, it is called the satiety hormone and is responsible for causing a feeling of fullness. It sends information to the brain that we are fed up with food and that our bellies are full. Unfortunately, there may be disturbances in the way of transmitted information and a high appetite persists even after eating a hearty meal. Resistance to leptin is associated with such consequences as fat storage, which in the long term can lead to obesity, increased blood pressure, heart problems and other health problems.

What are the problems? There are several factors that should be verified at home. Below are some of them.

Composition of meals on a plate

In the case of problems with feeling full, first you have to look at your meals. To maximize your satiety you should have a source of lean protein on your plate, and most carbohydrates should be folded. Protein improves the satiety of meals, and complex carbohydrates control better (than simple) blood sugar levels. The plate should also include vegetables due to fiber and a source of healthy fat, one or polyunsaturated, eg avocado or olive oil, which also improves the satiety of meals.

Hunger diet
This approach is much healthier because we provide the body with a substantial meal, which in addition does not cause a rapid increase in blood sugar, helping to control appetite. But you should avoid sweet drinks and processed foods.

Undiagnosed health problem
A less likely cause of constant hunger, even after a meal, may be an undiagnosed health problem. For example, excessive thirst and hunger can be a symptom of diabetes. Some mental problems, such as anxiety and depression, can also affect appetite changes. The state of our thyroid affects the appetite. It’s always worth doing basic research to check your health.

Inadequate sleep hygiene
Studies show that insufficient sleep disturbs the action of two very important hormones that regulate appetite – leptin and ghrelin. It increases the level of ghrelin, resulting in a greater appetite (especially for fatty products and sweets) and suppresses leptin, which “makes us know” that we are already full. How to deal with this? Above all, you need to have more sleep, but it’s not just about time. The quality of sleep is very important, so in the place where we sleep should not be electronic devices, sounds, luminescent diodes, etc.

You are not really hungry at all
Do you know that not every hunger is a physiological hunger? Sometimes the desire to eat is motivated by different emotions or boredom. If it seems to you after a meal that you are still hungry, ask yourself if it is definitely a hunger or you just want to continue eating. Unfortunately, sometimes eating is a way of dealing (or damping) with various problems. The next time you want to go back to the kitchen for another portion of food, think about whether eating something less attractive, such as apples, will give you the same satisfaction. If not, it means that it is not hunger.

Stress also interferes with normal hunger signals. For some, stressful situations involve a blockade on food, and others on the contrary. Usually, the hunger signal appears when energy stocks end. Constant stress can interfere with this process and activate the type / style of seeking a reward or compensation for the hardships that we face. Interestingly, intuitively usually then we reach for greasy and sweet dishes, because we feel that they will give us a sense of comfort. Stress can not be completely eliminated from life, but it is worth investing some time in learning to deal with it in a different way, eg: exercises, meditations, yoga, a book and many more.

Constant hunger after a meal is a problem for many people, but in each of them can have a different cause. It is worth analyzing your behavior, motives and try to eliminate the factors that most affect this state of affairs.