Dietitian named products that help fight stress

Stress, despite its dual nature, can both help the body adapt to external changes and negatively affect health, including through changes in eating habits. International experts note that a well-structured diet can significantly reduce its impact and support one's psycho-emotional state.

As reported by BAKU.WS with reference to Russian media, dietitian and gastroenterologist Nuriya Dianova, representing the "Healthy Nutrition" research center, explained that nutrition plays a key role in regulating the body's stress responses.

According to the expert, proteins are the most important element for the synthesis of neurotransmitters — substances that directly affect mood and the ability to cope with stress. The main sources include fish, poultry, eggs, legumes, nuts, and low-fat dairy products.

The specialist pays particular attention to complex carbohydrates. They help maintain stable blood sugar levels, are slowly absorbed, and contribute to reducing cortisol levels — the stress hormone. Such products include whole grain cereals, vegetables, legumes, as well as potatoes and quinoa.

Equally important are healthy fats, especially omega-3 fatty acids. According to nutrition experts, they support brain function, have anti-inflammatory effects, and can reduce anxiety levels. The main sources are fatty fish, flaxseed, nuts, and vegetable oils.

In addition, vitamins and micronutrients found predominantly in plant-based foods are involved in the production of neurotransmitters and help the body adapt to stress. In particular, B vitamins support the nervous system and regulate serotonin and dopamine levels, magnesium promotes relaxation, and zinc strengthens immunity and cognitive functions. Vitamin D, as specialists note, is also linked to emotional well-being and may reduce sugar cravings.

The expert emphasizes that plant-based snacks can be particularly beneficial. They not only satisfy the craving for sweets but also provide the body with important elements, including magnesium, zinc, and plant-based proteins.

As an example of a balanced snack, the combination of coffee with plant-based milk, a banana, and sugar-free peanut butter is suggested. According to specialists, this option helps prevent overeating and reduces the likelihood of impulse purchases, while simultaneously promoting emotional relaxation.

In conclusion, experts note that healthy snacks can be diverse: from fruits and berries to nuts, seeds, and natural sugar-free spreads. The main thing is to maintain a balance between taste and nutritional benefit, which is especially important under conditions of chronic stress.