- Login
- Cart{{shopingCartNum}}
- English
As the pace of life continues to accelerate, people's psychological stress is increasing, and the living environment is gradually deteriorating, making men's health issues more prominent. So what can men eat to relieve stress? Experts point out that drinking healthy water can help alleviate physiological stress and is more beneficial to men's health. In addition to drinking water, here are six stress-relieving foods for everyone:
Feeling anxious before an interview or presentation? Pour yourself a glass of orange juice, or peel an orange. The vitamin C in oranges can lend a helping hand. In a study, 120 participants were tasked with giving a public speech and solving math problems. The results showed that those who consumed 3000 milligrams of vitamin C felt less stressed, and their blood pressure and stress hormones returned to normal levels more quickly. Anne Johnson, a spokesperson for the American Dietetic Association and a registered nutritionist, explained, "Vitamin C can also boost the immune system."
Both dark chocolate and carbohydrates can stimulate the brain to produce serotonin, a chemical that promotes relaxation. According to experts, the slower the body absorbs carbohydrates, the more stable the serotonin levels, and the less likely it is for emotional breakdowns to occur. Oatmeal, with its thick texture and rich nutrients, is high in fiber, which slows down stomach absorption. Experts also recommend adding jam to oatmeal to expedite the brain's production of serotonin. When facing a high-pressure day, it's best to avoid processed foods, which are digested more quickly, and opt for old-fashioned oatmeal. If time is tight for breakfast, instant oatmeal can be chosen, but skip the cocoa puffs.
The archenemy of stress hormones is omega-3 fatty acids. Research has found that foods rich in omega-3 fatty acids can control cortisol and adrenaline levels. Omega-3 fatty acids have also been found to prevent heart disease. Consume 100 grams of fish, especially fatty fish such as salmon, mackerel, sardines, and albacore tuna, at least twice a week. Don't like fish? Then opt for foods fortified with DHA (such as eggs, yogurt, milk, and soy products).
When it comes to what men can eat to relieve stress, magnesium has a calming effect. When you're about to engage in a round of chatting at a company gathering, this mineral helps reduce stress and keep you relatively relaxed. Magnesium deficiency can lead to headaches and fatigue. A bowl of spinach can provide 40% of the daily magnesium intake. Next time you make a sandwich or salad, try using spinach instead of lettuce.
When you feel like you're about to lose it in the midst of chaos, grab a handful of almonds. Almonds are rich in vitamin E, an antioxidant that enhances immunity. Almonds also contain vitamin B, which helps you cope with exceptionally bad events. Eating about a quarter cup of almonds daily can effectively reduce stress. Another good way to relieve stress on high-pressure days is to replace traditional peanut butter with almond butter.
In addition to stress relief, almonds can also prevent diabetes. Research has shown that adding American almonds to the diet, especially at breakfast, can maintain healthy insulin levels, which not only helps maintain healthy blood sugar levels but also aids in treating the most common type of diabetes, type 2 diabetes. Moreover, almonds are rich in monounsaturated fatty acids, vitamin E, protein, dietary fiber, zinc, calcium, magnesium, and other trace elements. Adding a handful of crunchy and delicious almonds to your breakfast not only enhances the nutrition and enjoyment of the meal but also enhances your overall health!
Pistachios or walnuts are also good choices. When stress strikes, they can prevent rapid heartbeats. Experts explain, "In the face of stress, the cardiovascular system immediately responds due to the stress response." As stress increases, adrenaline raises blood pressure, so it's necessary to reduce the heart's pressure. Research has found that eating a handful of pistachios every day can lower blood pressure and reduce the burden on the heart. Studies have also found that walnuts have a blood pressure-lowering effect and can be added to salads, oatmeal, and grain-based foods in 30-gram portions along with almonds and pistachios.
1. Meditate for 10 minutes. Meditation can promote blood circulation and eliminate life's troubles. It can be done anywhere, from a park bench to a bus seat, or a coffee shop.
2. Deep breathing. When feeling stressed, take slow deep breaths through the nose for 2-3 minutes, then close your eyes and remain quiet for a few minutes. During breathing, press the nostrils with your fingers and alternate breathing through the left and right nostrils. Exhale quickly and forcefully each time, as if blowing away a small insect on your lips.
3. Diaphragmatic breathing. Close your eyes, place one hand on your abdomen and the other on your chest. When you begin to inhale, use force to fill your lungs and abdomen with air, then continue to inhale forcefully. Hold your breath for a moment, then exhale slowly for 6-8 seconds without interruption.
4. Smell lavender. Lavender and its essential oil can reduce anxiety and depression and improve sleep quality. Keep a bottle of lavender essential oil at home or in the office, inhale it through the nose, or apply it to the wrists and massage for stress relief.
5. Read a few pages of your favorite book. A study in the UK found that reading can temporarily escape the stress of the real world and reduce stress by 68%. When feeling stressed, open your favorite book and read a few pages or a chapter. Additionally, listening to favorite music has a similar effect.
