The anti-stress diet: the weekly menus to regain a good mood

Word of the Dr. Francesca Beretta, nutrition biologist and author of the book “Belly down … cheer up”, volume that arises from the need – single and couple – not only to get in shape for a special day or in a period (for example the summer, an important event / working period, a wedding) where even aesthetically you want to appear at your best. The book, in general, focuses on the needs of the person and the balance of the human body in harmony with nature: good health and good mood.

Because it is now scientifically proven that the way we eat can affect our mood. Not by chance, the intestine it is considered our second brain. “In fact – explains the author – the hormone of happiness (the serotonin) is produced by nerve cells and is found in large quantities in the digestive system. Among other things, serotonin regulates sleep and appetite and gives energy, motivation and a sense of fulfillment. A healthy intestine makes us feel good from all points of view! ”.

Causes of psychophysical stress

But why do we get stressed out? “Stress – continues the expert – is everything our body perceives as negative stimulus. The psychophysical one can be caused by a myriad of different factors: let’s think of mental stress (eg: work, worries in general), physical trauma or injuries, acute or chronic illnesses etc … Any disturbance of our psychophysical balance can be understood as a source of stress more or less important. So everything that our body perceives as harmful (stress) produces inflammation“.

Good stimuli cause secretion of “good hormones” which guarantee good sensations. On the contrary, negative stimuli (stress) cause secretion of “bad hormones” which lead to negative feelings.

“After a month of correct diet – assures Dr. Beretta – you can reset your own endocrine system reaching hormonal circadianity. This means that you will be able to secrete the correct hormones at the right times of the day. The first sensations will be: greater power, improvement of sleep quality, well-being and happiness “.

Foods to avoid

So what are the dietary advice to adopt to prevent and deal with a stressful period?

“In particularly stressful times – advises the nutritionist – they would be to avoid further neurostimulating substances such as coffee and guarana, which can increase tachycardia and irritability. To limit also tomatoes, sweets and very salty foods, pizza, focaccia, salami, cheeses because they contain or release histamine, which is itself involved in inflammation “. Yellow light also for containing foods lactose. “In some people it promotes intestinal fermentation, increasing the swelling sensation typical of a stressful situation”.

Recommended foods

“Foods to be preferred instead – continues the author of the book – they are those rich in fiber, vitamins and mineral salts. The fibers, in particular, they are an excellent ally: they regulate intestinal transit and promote weight loss as they rebalance the microbiota intestinal, that is the microorganisms that inhabit our intestine. Particularly rich in fiber foods are whole grains, legumes, vegetables, fruit, dried fruit.

Often also include those that induce deep sleep, that is, those rich in tryptophan, precursor of serotonin. Foods with these characteristics are for example: the chili pepper (contains capsaicin which activates the release of endorphins); there turmeric (contains curcumin which counteracts inflammation); the pomegranate (has a high estrogen content and stimulates serotonin); fish (rich in anti-inflammatory omega 3 fatty acids); dark chocolate and wholemeal pasta (they contain tryptophan, a precursor of molecules that regulate sleep and have a beneficial effect on stress); kiwi (rich in potassium, magnesium, vitamin E, copper, iron and fiber. Its very high intake of C vitamin it favors the increase of energies and thanks to the Psylli, the black seeds, it also promotes intestinal regularity); dates, legumes, eggs and pollen (they have high levels of serotonin); the beans (have the selenium, essential micronutrient in numerous chemical reactions. They have an antioxidant and anti-aging function) “.

“Furthermore – adds Dr. Beretta – a simple trick to feel better is reduce digestive times: in times of stress, eat a maximum of two different foods for each meal (eg zucchini + plaice). This way the digestive system will not be overloaded. If, on the other hand, you eat very elaborate foods (e.g. mixed salad + pasta with elaborate sauces or fatty meat), you risk the production of additional gas chains giving a bad digestive sensation “.

The anti-stress diet

The anti-stress diet (not personalized) developed by Dr. Francesca Beretta is suitable for adults, healthy and without particular pathologies or conditions and includes 5 meals a day:

1. Breakfast: 7.00-8.00. It is made from unsweetened green tea, rich in antioxidants, to be consumed alongside one yogurt lean white or soy with fresh mango (rich in carotenoids and polyphenols, vitamin C and mineral salts) or apricot (contains water, fiber, mineral salts, beta-carotene, vitamin C) or apple (source of soluble fiber, pectins, with diuretic and cholesterol-lowering action) + 30 g of muesli (fiber and iron) to which it is recommended to add a teaspoon of oat bran, which reduces appetite and improves glucose metabolism.
2. Mid-morning snack: 10.00-11.00. you can consume fresh berries (rich in water, vitamin C, carotenoids, anthocyanins) or fresh juice of pomegranate + 10 g of pistachios (rich in fiber, omega fatty acids, vitamins A, E, K and B group. Excellent source of magnesium, potassium, calcium, manganese, zinc and selenium).
3. Lunch. Expects raw or cooked vegetables with carbohydrates or proteins of animal or vegetable origin.
4. Afternoon snack. 1 soy yogurt (contains phytoestrogens, also excellent against wrinkles and brittle hair) or kefir (excellent probiotic, rich in B vitamins, carotenoids, calcium and phosphorus) + 2 medlar (anti-inflammatory and diuretic action, contain carotenoids and flavonoids) or 1 kiwi + 1 herbal tea (even cold).
5. Dinner. Vegetables (raw or cooked) with proteins (white meat, fish or legumes).

During the day, the nutritionist and author recommends drinking 2-2.5 L of water, especially between meals. Both still and sparkling water are fine.

And green light for constant physical activity to release endorphins. On the days you are there train, add to the next main meal (lunch or dinner), in rotation:

– peas

– 1 small potato / corn

– lentils

After dinner. 1 chamomile or mint tea (without sugar). If you are still hungry, at least an hour after dinner, you can eat a fruit (preferably 1 slice of pineapple or watermelon).

Finally, the I breathe. “When we feel stressed and under pressure – concludes the expert – we tend to breathe less deeply! A correct, deep breathing, which brings the greatest amount of to your body oxygen possible is a useful means of fighting anxiety and stress. To improve breathing it is necessary to focus on diaphragmatic breathing. Some tricks, exercises and practical examples are described in the new book by the Nutritionist Biologist Francesca Beretta “Down your stomach… on your morale!”.

The menus of the week

MONDAY

BEFORE BREAKFAST: 2 glasses of warm water

BREAKFAST: Unsweetened green tea; low-fat plain or soy yogurt with fresh mango or apricot or apple; 30 g of muesli

MORNING SNACK: Fresh berries or fresh pomegranate juice; 10 g of pistachios

LUNCH: Zucchini; chickpea farinata with a little oil or chickpea pasta with cuttlefish ink

AFTERNOON SNACK: 1 soy yogurt or kefir; 2 medlars or 1 kiwi; 1 herbal tea (also cold)

DINNER: Fennel turkey rolls with spinach and light ricotta

TUESDAY

BEFORE BREAKFAST: 2 glasses of warm water

BREAKFAST: Unsweetened green tea; low-fat plain or soy yogurt with fresh mango or apricot or apple; 30 g of muesli

MORNING SNACK: Fresh berries or fresh pomegranate juice; 10 g of pistachios

LUNCH: Red radish; Venere rice salad with salmon, olives, cherry tomatoes and courgettes or black rice paella

AFTERNOON SNACK: 1 soy yogurt or kefir; 2 medlars or 1 kiwi; 1 herbal tea (also cold)

DINNER: Valerian; fresh tuna steak / grilled croaker / baked in foil

WEDNESDAY

BEFORE BREAKFAST: 2 glasses of warm water

BREAKFAST: Unsweetened green tea; low-fat plain or soy yogurt with fresh mango or apricot or apple; 30 g of muesli

MORNING SNACK: Fresh berries or fresh pomegranate juice; 10 g of pistachios

LUNCH: Carrots; spelled salad with vegetables and peas

AFTERNOON SNACK: 1 soy yogurt or kefir; 2 medlars or 1 kiwi; 1 herbal tea (also cold)

DINNER: Rocket salad; beef stew / seitan

THURSDAY

BEFORE BREAKFAST: 2 glasses of warm water

BREAKFAST: Unsweetened green tea; low-fat plain or soy yogurt with fresh mango or apricot or apple; 30 g of muesli

MORNING SNACK: Fresh berries or fresh pomegranate juice; 10 g of pistachios

LUNCH: Spinach; grilled chicken breast with a pinch of chili / turmeric

AFTERNOON SNACK: 1 soy yogurt or kefir; 2 medlars or 1 kiwi; 1 herbal tea (also cold)

DINNER: Mixed salad with radishes / peppers; baked omelette with vegetables (green beans, courgettes, leeks or mushrooms)

FRIDAY

BEFORE…