Stress is a natural response of the body to challenging situations, but when it becomes constant, it can affect health and well-being. Fortunately, certain foods have properties that help calm the nervous system and reduce stress levels. Karen Velásquez, our clinic’s nutritionist, explains how we can incorporate some of these foods into our diet to improve well-being and promote a state of greater tranquility.

• Rich in vitamin C, it acts as an antioxidant and helps the production of dopamine, reducing cortisol levels (the stress hormone).
• Source of antioxidants such as anthocyanins, which fight free radicals.
• Contains vitamin B6, fiber, potassium and phosphorus. Promotes serotonin production and prevents fatigue.
• Walnuts and almonds. Rich in omega-3, vitamin B6 and folic acid, they promote stress relief.
• They are an excellent source of omega-3 and have anti-inflammatory properties.
• Green tea. With high levels of antioxidants (catechins), it fights free radicals and helps reduce stress.
• Dark or blue fish. Like salmon or tuna, they are rich in omega-3 and vitamins B6 and B12, raising serotonin levels.
• Relieves stress, modulates depression and calms anxiety and irritability.
• They provide tryptophan, an amino acid that contributes to the production of dopamine, improving mood.

Our specialist recommends:

• Consume five servings a day: three of fruits and two of vegetables.
• Limit consumption of saturated fats and sugars.
• Prioritize natural and minimally processed foods.
• Drink six to eight glasses of water a day.
• Perform at least one hour of physical activity daily.
• Sleep between seven and eight hours a day.

Remember:

A balanced diet and healthy habits are essential to effectively manage stress and improve your quality of life.

Karen Velásquez
Nutritionist at Clínica Ricardo Palma