Penza neurologist called products to protect against stress

The modern rhythm of life makes stress a constant companion of many. But few people think that the mood directly depends on the contents of the plate. The brain is the most energy-consuming organ, and it needs special “building materials” to combat anxiety.

As part of the week of mental health preservation, the neurologist of the City Polyclinic No. 1 Valery Gulyaev listed products that should be added to the diet to strengthen the nervous system and increase stress resistance.

Fatty fish works as a “lubricant” for nerve fibers. Salmon, mackerel, herring and sardines are the main sources of omega-3s. These acids are needed to build the myelin sheath of nerve fibers, responsible for the speed of signal transmission in the brain. Omega-3s reduce cortisol and adrenaline levels by reducing inflammation in brain cells. If you eat fish 2-3 times a week, concentration and mood will improve.

Dark chocolate and berries are sweet without harm. This is not about milk chocolate with caramel, but bitter chocolate with a cocoa content of at least 70%. It's rich in flavonoids and magnesium. Flavonoids improve blood supply to the brain, and magnesium relaxes muscle clamps and regulates nerve conduction. Berries – blueberries, blueberries – contain anthocyanins that protect the brain from oxidative stress and age-related changes, helping to fight forgetfulness.

Nuts and seeds give a boost of energy and tranquility. Walnuts, almonds, hazelnuts, pumpkin and sunflower seeds are a concentrated source of vitamin E, zinc and healthy fats. They provide a stable blood sugar level, preventing sudden mood swings and irritability due to hunger.

Leafy greens and broccoli protect against burnout. Spinach, arugula, broccoli are rich in folic acid and vitamin K. Folic acid is directly related to the production of serotonin – the “hormone of happiness”. And cruciferous vegetables help the liver remove excess stress hormones.

Fermented foods establish a connection between the intestines and the brain. Kefir, natural yogurt, sauerkraut are useful because up to 90% of serotonin is produced in the intestine. A healthy microflora directly affects calmness. Probiotics from such products maintain balance and reduce anxiety.

Eggs are a universal soldier. It is one of the best sources of choline. Choline is necessary for the production of acetylcholine, a neurotransmitter that regulates mood and memory. Plus eggs contain high-quality protein, giving a long feeling of satiety.

To make food work for you, and not against, experts advise minimizing sugar and fast food – they give a brief burst of energy, followed by a sharp decline, increasing anxiety. Alcohol should also be removed: it is a depressant that disrupts the phases of deep sleep necessary to restore the nervous system. And do not get addicted to caffeine – more than two cups of coffee a day can provoke tachycardia and increase panic.