GESUNDHEIT

For nerves like steel

Food for stress relief and good sleep: the best vegan tips and snacks

There are days when your nerves are on edge: endless to-do lists, annoying appointments, and worries big and small that keep swirling around in our heads, throwing us off balance and sometimes bringing us to the brink of despair. It is on days like these that we long for something to calm our nerves and clear our minds. When the pressure is high and the mind cannot find rest, we can help by consuming the right nerve food.

And, of course, a good night’s sleep also plays a central role: If we lie awake at night, depriving ourselves of sleep and recovery, it only increases our stress levels. The solution? The right nutrition, refreshing breaks to recharge, and the right tricks to give your body what it needs. That way, we stay energized during the day and find rest at night. Sounds impossible? Well, it’s not! With vegan ’nerve food‘ – food with nutrients tailored to nerves and sleep – we can give our bodies and minds the relaxation they need. And the beauty of it is that we can treat ourselves to comforting culinary delights at the same time

Vegan nerve snacks for a little relaxation in between

Sometimes a little snack is all it takes to calm the mind and relax the body. Stress-relieving snacks can give us a little energy boost during the day and keep our nerves in check. Here is a selection of vegan treats that are perfect for relaxation breaks:

Don’t miss them! Essential minerals and supplements

A well-balanced vegan diet provides everything your body needs to feel relaxed and healthy – if you know what to look out for. Some nutrients are particularly helpful in reducing stress and strengthening nerves. These are the top 3 helpers for good nerves:

1. Omega-3 fatty acids
   such as those found in chia seeds, flaxseeds and walnuts, are essential for brain function and have a positive effect on the nervous system. They improve concentration, strengthen mental health and help you to respond more calmly to stress.
   
   
2. Magnesium
   is the „anti-stress mineral“. Found in almonds, spinach and pumpkin seeds, it helps regulate stress hormones and stabilise the nervous system. People who suffer from insomnia in particular benefit from a magnesium-rich diet, as magnesium also plays a role in muscle relaxation.
   
   
3. B vitamins,
   especially vitamin B6, help the body cope with stress and promote energy metabolism. They are found in wholemeal products, nuts and legumes, and strengthen nerves and the ability to concentrate.
   
   
4. Adaptogene
   are also much in the news these days for their resilience-building properties. Ashwagandha, a central component of Ayurvedic medicine, is said to help the body adapt better to stress. Similar claims have been made for tulsi (a type of basil), ginseng and saffron. Its native counterpart is Rhodiola rosea.

As always, do your research and ask your doctor.

Sleep expert-approved – dietary tips for a good night’s sleep

What else can help you get a good night’s sleep? Our top tips:

• Light meals and tea in the evening:
  A full stomach can disrupt your sleep, so opt for a light vegan meal in the evening. A vegetable soup or a small salad with nuts and seeds is ideal and provides the body with important nutrients without overloading it.
  
  
• Herbal teas instead of caffeine:
  Avoid caffeinated drinks such as coffee or black tea once past 5pm. Instead, opt for herbal teas such as chamomile, lemon balm or lavender, which are ideal for relaxing in the evening. These teas have a calming effect on the nervous system and improve sleep quality.
  
  
• Use spices with calming properties: Turmeric contains curcumin, which can promote general well-being. Turmeric is often used as a calming drink before going to bed, especially in so-called Golden Milk or the vegan Golden plant-based drink version. Chamomile is a well-known plant with calming properties, has a relaxing effect on the nervous system and is traditionally recommended for insomnia and restlessness. Cinnamon not only has a calming effect, it also helps to balance blood sugar levels. A stable blood sugar level can reduce night waking. A warm cup of cinnamon tea is a gentle way to improve sleep quality. Nutmeg contains naturally occurring myristicin, which can have a calming effect. A pinch of nutmeg in a herbal drink before bed is a traditional way to promote relaxation.
  
  
• Fresh air and exercise: This is nothing new. But especially in stressful situations, we should remember to get enough exercise, preferably outdoors in nature, as this helps to reduce stress and clear our heads.
  
  
• Digital detox in the evening: There is some evidence that the blue light from screens can interfere with melatonin production. Overall, it can be useful to reduce the „sensory overload“ of media, at least in the evening, to help calm the nervous system.
  
  
• Breathing exercises:
  In many traditions and methods, conscious deep breathing or a specific breathing exercise has been shown to calm the mind and help the body to relax. This can be done again and again without any effort. You just have to do it. 😉 
  
  
• Relaxation exercises, meditation or yoga: Other relaxation techniques, such as progressive muscle relaxation or certain yoga asanas and meditation, can also be used to calm down.

Relaxation food – recipes for stress relief and good sleep

Here are three simple, vegan recipes you can incorporate into your daily routine to help calm your nerves and promote sleep:

Recipe 1: Power balls with walnuts and dates

Recipe 2: Magnesium-rich spinach and almond salad

Recipe 3: Sleep-promoting banana smoothie

Relaxed summary

With the right vegan diet, you can reduce stress and sleep better. Snacking on power balls, dark chocolate or nuts can help keep your nerves steady. Omega-3 fatty acids, magnesium and B vitamins also help to manage stress. In the evening, light meals and calming herbal teas can help you relax and get a good night’s sleep. Try one of these recipes – your body and soul will thank you, and you’ll soon be astonishing everyone around you with your nerves of steel!