In the fast-paced urban lifestyle, people  often encounter various stresses. If left unaddressed, these pressures can have detrimental effects. So what can be done? Some individuals turn to food when feeling stressed, and incorporating stress-relieving foods into your diet can be an effective strategy.

Skim Milk:

Scientists have confirmed the effectiveness of the traditional remedy of warm milk in treating insomnia and anxiety. Calcium helps reduce muscle spasms and alleviate stress. Drinking a glass of milk, preferably skim or 1% fat, can also ease premenstrual symptoms.

For instance, research suggests that women who consume two or more cups of low-fat or skim milk daily have a 46% lower risk of developing premenstrual syndrome compared to those who drink up to one glass a week.

Oatmeal:

Both dark chocolate and carbohydrates stimulate the brain to produce serotonin, a chemical that promotes relaxation. Slow absorption of carbohydrates leads to stable serotonin levels, reducing the likelihood of emotional breakdowns. Thick and nutrient-rich oatmeal, high in fiber, slows down stomach absorption rate.

It's advisable to add jam to oatmeal to expedite serotonin production. When facing a demanding day, avoid processed foods, as they digest faster. Opt for old-fashioned oatmeal instead. If time is limited for breakfast, instant oatmeal is a convenient alternative to cocoa cakes.

Tomatoes and Citrus Fruits:

Consuming vitamin C-rich foods can help balance psychological stress. In times of significant psychological stress, the body's vitamin C consumption increases about eightfold. Fresh vegetables and fruits, particularly citrus fruits and tomatoes, are excellent sources of vitamin C.

Bananas:

Bananas contain compounds that promote feelings of happiness and relaxation. The potassium in bananas helps maintain electrolyte balance, acid-base balance, and normal nerve-muscle excitability, coordinating heart muscle contraction and relaxation functions, and keeping blood pressure in check. Students often turn to bananas to alleviate exam-related nervousness and maintain a stable mindset.

Millet Porridge:

Millet is rich in amino acids, high-quality proteins, minerals such as calcium, phosphorus, iron, and vitamins B1, B2, A, niacin, nicotinamide, and thiamine. Many nutritionists consider B vitamins as stress reducers, as they regulate endocrine function, balance emotions, and relax nerves.

Salmon:

Omega-3 fatty acids are stress hormone antagonists. Some studies have found that omega-3-rich foods can regulate cortisol and adrenaline levels and prevent heart disease. Consuming 100 grams of fish, particularly fatty fish like salmon, bonito, mackerel, and light tuna, at least twice a week is recommended.

Spinach:

Magnesium has calming properties. When initiating conversations at company gatherings, this mineral aids in stress reduction, helping you maintain a relatively relaxed state. Magnesium deficiency can lead to headaches and fatigue.

A single bowl of spinach provides 40% of the daily magnesium requirement. When making sandwiches or salads, consider using spinach instead of cabbage.

Almonds:

When on the brink of chaos, grab a handful of almonds for a quick snack. Almonds are packed with vitamin E, an antioxidant that boosts immunity. Additionally, almonds contain vitamin B, which helps cope with challenging situations. Consuming approximately a quarter cup of almonds daily can effectively reduce stress. Another stress-reducing tactic is to swap traditional peanut butter for almond butter on high-pressure days."