Prolonged stress triggers the body to increase cortisol and adrenaline secretion, leading to a rapid heartbeat, difficulty sleeping, reduced concentration, and irritability. If sustained, stress can also affect memory, immunity, and cardiovascular health. Doctor Nguyen Anh Duy Tung, a nutrition and dietetics specialist at Tam Anh District 7 Polyclinic, states that a diet rich in micronutrients and antioxidants helps stabilize neurotransmission, improve mood, and enhance the ability to adapt to pressure.

Kiwi

Kiwi is rich in vitamin C and natural serotonin, which supports sleep regulation and reduces stress. The vitamin C in kiwi helps lower cortisol levels in the blood, thereby decreasing feelings of fatigue and anxiety during prolonged stress.

Pineapple

Pineapple contains bromelain, an enzyme with anti-inflammatory properties that aids digestion, helping the body relax. Pineapple is also rich in vitamin B1 (thiamine), which plays a role in energy metabolism for the nervous system, reducing feelings of tension and sluggishness.

Pomegranate

Pomegranates are rich in polyphenols and anthocyanins, which possess strong antioxidant capabilities, protecting nerve cells from oxidative stress. Drinking about 150-200 ml of pure pomegranate juice or eating one-half of a fresh pomegranate daily can improve mood and reduce mental fatigue under sustained pressure. Prioritize fresh pomegranates or unsweetened juice, and avoid consuming too much in the evening to prevent bloating.

Fruits rich in antioxidants help stabilize mood and reduce stress. *Photo by AI*

Papaya

Papaya provides vitamin B6, folate, and vitamin C, important micronutrients for synthesizing neurotransmitters like serotonin and dopamine. Regular consumption of papaya can stabilize mood, limit irritability, and alleviate sleep disorders caused by stress.

Cherry

Cherries contain natural melatonin, which helps regulate circadian rhythms and improves sleep. Quality sleep allows the body to recover, effectively reducing stress and stabilizing emotions.

Doctor Duy Tung advises individuals experiencing chronic stress, anxiety, insomnia, or prolonged reduced concentration to consult a neurology specialist for proper assessment and guidance. It is important not to overuse coffee, energy drinks, or self-administer sedatives without medical instruction.

To manage stress effectively, individuals should maintain a balanced diet, increasing green vegetables, fatty fish, and nuts, while limiting foods high in sugar and saturated fats. Combining gentle exercise, sufficient sleep, and relaxation practices such as deep breathing, meditation, and yoga is beneficial for mental health. Supplementing with active compounds from blueberry and ginkgo biloba can support brain blood flow, enhance nutrient delivery to the brain, and reduce symptoms of headaches, insomnia, and memory decline.

Trong Nghia