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Instant De-stress Tips: 7 Foods You Should be Eating Right Now

Instant De-stress Tips: 7 Foods You Should be Eating Right Now

    “You are what you eat.” We’ve all heard it a thousand times before. So when my mom showed up at my house over the weekend with a bunch of bananas, I should have known there was a good reason.

    “Hey, Mom. What’s with the bananas?”

    “Well, kiddo, you told me you had a rough week, and I read somewhere that bananas were good for reducing your stress levels.”

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    So I ate a couple bananas, and I started to feel better. And that got me wondering…what other foods are good for lowering your stress levels?

    If you’ve stressed out, it can really affect your productivity. In order to stay at your peak, try snacking on some of the following foods.

    1. Bananas

    So obviously I had to start with the food that inspired me to write this. Bananas are high in potassium, which aids in the regulation of blood pressure. Lots of other fruits and vegetables contain potassium, but it’s especially high in bananas.

    In addition to stress benefits, bananas can also relieve heartburn and keep your blood sugar levels up.

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    2. Salmon

    Salmon is high in omega-3 fatty acids, which elevates your mood, thereby helping you to better cope with the aftereffects of a really tough day at the office. These fatty acids aid with brain function, meaning that you’ll have the mental acuity to keep your head when everything is going crazy around you.

    Flax seeds are also high in omega-3s.

    3. Broccoli

    Broccoli contains folic acid. In addition to being essential for pregnant women, folic acid is also very helpful for lowering stress levels and preventing irritability. Other foods rich in folic acid include asparagus and orange juice.

    4. Sugar

    And you thought this article was gonna be all about healthy foods.

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    Foods that are high in sugar cause your body to produce fewer hormones linked to anxiety. When you ingest sugar, your body creates a hormone that counters stress reactions, called glucocorticoid.

    So, while you should make sure to only eat sugar in moderation, a small taste of ice cream, cookies, or chocolate can help you to lower your stress levels almost instantly. Just be careful not to overindulge, or else you might just end up in a sugar coma.

    5. Black Tea

    One study conducted in England revealed that people who drank 4 cups of black tea per day for at least 6 weeks saw a marked decrease in the amount of cortisol their bodies were producing. Cortisol is a hormone linked to high stress levels, so anything you can do to limit cortisol production will help you to deal with the stumbling blocks that life puts in your way.

    6. Whole Grains

    A diet rich in complex carbs and whole grains encourages your body to produce increased levels of serotonin, a feel-good hormone that improves your mood and produces a sensation of relaxation.

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    7. Chicken Breast
    Everyone knows tryptophan as a buzzword you hear a lot around Thanksgiving. But believe it or not, chicken breast actually contains a higher level of tryptophan than turkey. That means eating some chicken after a particularly stressful day can help you to get more restful sleep, a very useful benefit if you often find yourself tossing and turning when you have a lot on your mind.

    Conclusion

    According to nurse Elaine Magee, the way we eat can absolutely affect your mood and our ability to cope with stress. By eating the right combination of foods, we can trick our bodies and brains so that they can battle stress more effectively.

    “Amino acids are the building blocks of protein, so you might think that foods high in protein would increase levels of tryptophan, but the opposite is true. Tryptophan has to fight with other amino acids to cross the blood-brain barrier and get into the brain. Since tryptophan is the weaker of the amino acids, generally only a small amount makes it into the brain when other amino acids are present.

    But, when you eat a meal that’s almost all carbs, this triggers insulin to clear the other amino acids from your bloodstream. That leaves tryptophan with a smooth passage into the brain. This, in turn, boosts the serotonin level in the brain. High serotonin levels help boost your mood and help you feel calm.”

    As a bonus, when your stress levels are lower thanks to a better diet, you won’t be a victim of “stress eating”. In addition, lower stress means lower levels of cortisol in your body; lower levels of cortisol will make it easier for you to lose weight, particularly around your gut. Those two factors combined mean that you’re more likely to lose weight by following these eating tips. Who knew eating sensibly could make you feel so good?

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    Last Updated on August 13, 2018

    5 Exercises To Improve Intimacy and Create a Better Relationship

    5 Exercises To Improve Intimacy and Create a Better Relationship

    Making love can be simultaneously the most pleasurable and the most stressful experience that we share with another human being. It is a natural conclusion of the ritual of intimacy we engage in with a person we find attractive on both a physical and psychological level. Yet, we are far removed from our animalistic roots, and that which was once a matter of instinct has become somewhat complex. This is a good thing; we have grown as a society, and there are many factors involved when it comes to the relationship between sexual partners. However, we have also lost a great deal of the physical prowess our primitive ancestors had.

    They engaged in a huge amount of physical activities daily — activities that ensured their cardiovascular system and muscles were in great shape, which allowed them to have healthy libidos, strong erections, and the muscular strength, limberness and endurance to maintain different positions for a long time without getting exhausted. Luckily, we can regain some of these animalistic traits with the right kind of training. Here are some essential exercises that will help improve your relationship, but making you more confident in intimate settings, which means that you’ll have more satisfying intercourse.

    Don Juan

      1. Cardio for Stamina

      If you’re out of shape, the first thing you’ll notice during intercourse is that you start to breathe heavily, sweat profusely and tire easily. This means you’ll have to shift your posture frequently and limit yourself to a few positions you feel comfortable with or significantly slow down the pace. A high BMI has also been linked to potential problems with erectile dysfunction. Cardiovascular exercises like running, jumping rope, swimming and cycling will build up your aerobic stamina and enable you to perform longer before becoming fatigued, thus having better intercourse. They’ll also help manage your weight, possibly helping performance.

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      Triathlon symbol
        • Running – 10-20 minutes a day (1-3 miles a day is more than enough)
        • Jumping rope – 5-20 minutes a day
        • Swimming – 30 minutes a day
        • Cycling – 30 minutes a day

        The time in minutes denotes time spent actively performing the exercise, and you need to factor in a bit more time for warming up before and cooling down after the exercises.

        These exercises can be performed every day or every other day, and the goal is to work on both endurance and speed. Don’t just go at a snail’s pace; constantly try to improve your time or add some mileage.

        2. Strength-Training for Your Lower Body and Core

        The next thing you’ll need to focus on is improving both the strength and muscular endurance of the hip flexors, abdominals and spinal erectors. These are the muscles engaged in thrusting and circular motions, and they also stabilize your body in a number of different positions. The legs also play an important role, particularly in standing and kneeling positions. Here are a few exercises that will help you strengthen up this area:

        Barbell squats
          • Heavy barbell squats – set up at a power rack at the gym and make sure you use proper form and weights that you can lift 3-8 times. Do this exercise before anything else in the gym for 4-5 sets to get big and powerful legs, as well as tighten up the muscles of the core. This is useful for both men and women, particularly if you enjoy the woman-on-top positions and standing positions. You can do hack squats on the machine if your gym lacks a power rack, but you won’t get the core-strengthening benefits

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          Zercher squat
            • Zercher squatsthis type of squat is a perfect way for guys to strengthen their body for standing positions where the woman is lifted off the ground. Build up a foundation of strength first, and then use lighter weights and go for 10-12 repetitions to focus on muscle endurance.

            Glute bridge
              • Glute bridgethis exercise is great for working the glutes and hip thrusters, and should be done for ultra-high reps —up to 100 — to increase muscle endurance. Once you become stronger in this movement, you can upgrade to the barbell glute bridge and keep the reps high — around 10 to 15.

              Hyperextensions
                • Hyperextensions – excellent for strengthening the spinal erectors, this exercise (or a variation of it) may be done in most gyms and even at home. Do 2 to 3 sets of 10 to 12 repetitions at the end of your workout.

                Ab wheel rollout
                  • Ab wheel rollout – this is a great exercise for strengthening the abs, and requires only a piece of inexpensive equipment. It will help you stay stable and hold positions longer without getting tired during intercourse. Do three sets of this workout for as many repetitions as you can.

                  Cross body crunch
                    • Cross body crunchthis exercise improves your ability to perform explosive twisting motions, particularly good for improving your stamina in the spoon position where you’e lying on your side. Do 2 to 3 sets of this exercise at the end of your workout.

                    Incorporate these exercises into your routine 2 to 3 times a week.

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                    3. Upper-Body Strength Training

                    Upper-body strength plays an important role in many popular sex positions where the arms are used to provide a stable base or hold onto the partner. These including missionary, doggy style, the stand and carry (with the woman holding onto the man’s neck) and others. Use these simple exercises to improve upper body strength and endurance:

                    Plank exercise
                      • Plank – while bench pressing is great for building a big chest, you will find yourself in need of static strength, muscle endurance and a strong core. This exercise is a great way to increase the amount of time you are able to hold positions that require you to support yourself with your arms. For added difficulty, straighten out your arms like at the top of a pushup and hold as long as you can.

                      Close grip pushups
                        • Close pushups – a pushup variation that focuses on triceps, which are the first to give out during a prolonged missionary or similar position. Go for very high reps, 20 t0 50, to work on muscle endurance.

                        Chin ups
                          • Chin-ups – A great upper back and biceps builder, this exercise will also target the core if you try to be as straight as possible when lifting yourself up. You can jump to help make things easier, or just hold as long as you can if you aren’t strong enough to perform a single chin up. Do 3 to 4 sets for as many reps as you can.

                          These exercises, done about three times a week, will help you develop a strong upper body that can keep going and hold you up for extended periods of time.

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                          4. Pelvic-Floor Exercises

                          You don’t have to perform these at the gym, although you could do them after your workout without anyone even noticing. The idea behind Kegel exercises is to improve blood flow to the sex organs and strengthen the muscles of the pelvic floor in both men and women. By locating these muscles and tightening and relaxing them for intervals of 5 seconds for 10 to 15 repetitions at a time, several times a day, you can improve pleasure and performance during sex. Women can tighten their vaginal walls for increased pleasure to both them and their partner, while men can delay ejaculation by tightening these muscles.

                          5. Flexibility Moves for Legs and Hips

                          Lion stretching

                            If you want to avoid getting cramps — or even worse, pulling a muscle during intercourse — you should do a few simple stretches every day. The more limber you are, the more comfortable you’ll be with more exotic poses. Here are a few simple stretches to improve hip and leg flexibility:

                            Take a few minutes to warm up with some light running or jumping jacks before stretching, and spend some 10 minutes on these stretches. You can do them in the morning and at night, or shortly before intercourse.

                            With just a few hours a week devoted to exercise, you can improve your relationship significantly. If you focus on these exercises, over time, you just might become dynamite in bed.

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