A nutritionist named products that help cope with stress

Stress is an insidious phenomenon: on the one hand, it helps the body mobilize and adapt to changes, while on the other hand, it can seriously undermine health, including through disrupted eating habits. However, foreign experts assert that a properly chosen diet can serve as a powerful shield against its destructive effects and a genuine pillar of psycho-emotional balance.

As reported by TUT.AZ citing Russian media, dietitian and gastroenterologist Nuria Dianova from the "Healthy Nutrition" research center explained why nutrition plays a decisive role in how the body responds to stress.

According to the expert, proteins are the foundation for the synthesis of neurotransmitters — substances that directly regulate mood and the ability to withstand stress. They can be found in fish, poultry, eggs, legumes, nuts, and low-fat dairy products.

Complex carbohydrates hold a special place in an anti-stress diet. They are absorbed slowly, maintain stable blood sugar levels, and help reduce the concentration of cortisol — the main stress hormone. This category includes whole grain cereals, vegetables, legumes, as well as potatoes and quinoa.

Healthy fats play an equally significant role, primarily omega-3 fatty acids. Nutrition specialists emphasize that they support brain function, possess anti-inflammatory properties, and can reduce anxiety levels. The main sources are fatty fish, flaxseed, nuts, and vegetable oils.

Another crucial component is vitamins and microelements, predominantly concentrated in plant-based foods. They participate in the production of neurotransmitters and help the body adapt to stress. For instance, B vitamins support the nervous system and regulate serotonin and dopamine levels, magnesium promotes muscle relaxation and tension relief, and zinc strengthens the immune system and cognitive functions. Vitamin D, as specialists note, is also closely linked to emotional well-being and can reduce sugar cravings.

Dianova draws attention to the fact that plant-based snacks can be a real lifesaver during stressful periods. They satisfy the craving for sweets while simultaneously providing the body with magnesium, zinc, and plant-based proteins.

As an example of an ideal balanced snack, a simple combination is suggested: coffee with plant-based milk, a banana, and peanut butter without added sugar. According to specialists, this option helps prevent overeating, reduces the likelihood of impulse purchases, and at the same time promotes emotional relaxation.

Experts conclude: healthy snacks can be surprisingly diverse — from fresh fruits and berries to nuts, seeds, and natural sugar-free spreads. The main rule is to maintain a balance between taste and nutritional benefit, which becomes especially important under conditions of chronic stress.