Think about how many times you wished the day had 48 hours to complete all the tasks and, faced with the impossibility of this miracle happening, you spent the whole time running from one place to the other. There were many, right? Be aware that constant tension causes changes in mood and, believe me, weight. Anxiety at heights contributes to the production of cortisol, a hormone associated with the accumulation of fat in the abdomen. But it's not the only one.
There are studies that point to the relationship between certain nutrients and reduced anxiety. One of these works was published by Ohio State University, in the United States. In it, young people who received omega-3 supplementation showed a 20% reduction in anxiety levels when compared to those who consumed harmless capsules.
This proves that food plays an important role in controlling our feelings, however, no single food works miracles. The ideal is to always have a healthy diet, combined with physical exercise and emotional control.
Here are some important nutrients to control anxiety:
Omega 3
For researchers at Ohio State University, supplementation with this beneficial fat would reduce anxiety by reducing the concentration of cytokines, substances considered pro-inflammatory. Omegas 3 and 6 facilitate the action of neurotransmitters such as serotonin, which creates a feeling of well-being.”
Sources: flaxseed, vegetable oils, olive oil and cold water fish such as tuna, sardines and salmon
Tryptophan
This essential amino acid is a precursor to serotonin. People with normal concentrations of the substance have fewer episodes of anxiety. Also focus on complex carbohydrates, such as whole grains, which stabilize insulin levels. This hormone, responsible for putting sugar into cells, makes tryptophan more available in the blood.
Sources: banana, milk, brown rice, soy, beans, dark chocolate, fish, poultry, beef, mango and pumpkin
Magnesium
The enzyme that converts tryptophan into serotonin is dependent on this mineral and, therefore, its presence helps to calm the nerves. Additionally, magnesium blocks a receptor called NMDA, which causes exaggerated excitement in the brain. The consequence is symptoms such as irritation, anxiety and stress.
Sources: cereals and whole grains, avocado, nuts, chestnuts, almonds and leafy vegetables
Vitamin C
Some studies show that it helps reduce the production of cortisol, a stress hormone. Furthermore, vitamin C fights free radicals, harmful molecules that come to life in moments of tension.
Sources: acerola, lemon, orange, strawberry, cashew, broccoli and arugula
Arginine and lysine
Research indicates that combining these two amino acids would reduce the concentration of cortisol in the body, ensuring greater peace of mind. Sources: cocoa, walnuts, cashews and sunflower seeds
Calcium
Among its tasks are managing the transmission of nerve impulses and, together with magnesium, managing muscle contraction. The absence of the mineral can generate agitation. Sources: milk and dairy products, dark green vegetables, salmon and sesame
Sources: milk and dairy products, dark green vegetables, salmon and sesame
B complex
All vitamins in this group keep the body in order. Vitamin B6 and folic acid deserve mention because they are essential for the formation of the neurotransmitter serotonin. Sources: beans, lentils, chickpeas, whole grains, asparagus and kale
Workout
Exercise calms the nerves because it stimulates the release of a substance called endorphins. Currently, aerobic activities, such as running, cycling and swimming, have proven to be more efficient in this regard. But be careful, always seek advice from a professional and also, working out at night can disrupt your sleep and cause more agitation.