Foods That Help Tame Stress

Foods That Help Tame Stress

Is There a Stress Management Diet?
Stress: We all have it, and how we handle it
can make all the difference. Stress
management can be a powerful tool for
wellness, since too much stress is bad for
you. There are many strategies, and one of
them includes what you eat. Read on to
learn how a stress management diet can
help.

 

Stress-Busting Foods: How They Work
Foods can help tame stress in several ways.
Comfort foods, like a bowl of warm oatmeal,
boost levels of serotonin, a calming brain
chemical. Other foods can cut levels of cortisol
and adrenaline, stress hormones that take a toll
on the body over time. A healthy diet can help
counter the impact of stress by shoring up the
immune system and lowering blood pressure.
Do you know which foods are stress busters?

 

Complex Carbs
All carbs prompt the brain to make more
serotonin. For a steady supply of this feelgood
chemical, it's best to eat complex
carbs, which take longer to digest. Good
choices include whole-grain breads,
pastas, and breakfast cereals, including
old-fashioned oatmeal. Complex carbs can
also help you feel balanced by stabilizing
blood sugar levels.

 

Simple Carbs
Dietitians usually recommend steering clear
of simple carbs, which include sweets and
soda. But in a pinch, these foods can hit
the spot. They're digested quickly, leading
to a spike in serotonin. Still, it doesn't last
long, and simple carbs can also spike blood
sugar, There are better options. So don't
make these a stress-relieving habit; you
should limit them.

 

Oranges
Oranges make the list for their wealth of
vitamin C. Studies suggest this vitamin can
curb levels of stress hormones while
strengthening the immune system. In one
study of people with high blood pressure,
blood pressure and levels of cortisol (a
stress hormone) returned to normal more
quickly when people took vitamin C before
a stressful task.

 Spinach
Too little magnesium may trigger
headaches and fatigue, compounding the
effects of stress. One cup of spinach helps
you stock back up on magnesium. Don't
like spinach? Other green, leafy vegetables
are good magnesium sources. Or try some
cooked soybeans or a fillet of salmon, also
high in magnesium.

Fatty Fish
To keep stress in check, make friends with
naturally fatty fish. Omega-3 fatty acids,
found in fish such as salmon and tuna, can
prevent surges in stress hormones and
may help protect against heart disease,
depression, and premenstrual syndrome
(PMS). For a healthysupply of feel-good
omega-3s, aim to eat at least 3.5 ounces of
fatty fish at least twice a week.

 Black Tea
Drinking black tea may help you recover
from stressful events more quickly. One
study compared people who drank 4 cups
of tea daily for 6 weeks with people who
drank another beverage. The tea drinkers
reported feeling calmer and had lower
levels of the stress hormone cortisol after
stressful situations.

 

Pistachios
Pistachios, as well as other nuts and
seeds, are good sources of healthy fats.
Eating a handful of pistachios, walnuts, or
almonds every day may help lower your
cholesterol, ease inflammation in your
heart's arteries, make diabetes less likely,
and protect you against the effects of
stress. Don't overdo it, though: Nuts are
rich in calories.

 

Avocados
One of the best ways to reduce high blood
pressure is to get enough potassium, and
half an avocado has more potassium than
a medium-sized banana. A little bit of
guacamole, made from avocado, might be
a good choice when stress has you craving
a high-fat treat. Avocados are high in fat
and calories, though, so watch your portion
size.

Almonds
Almonds are chock-full of helpful vitamins:
vitamin E to bolster the immune system,
plus B vitamins, which may make you more
resilient during bouts of stress or
depression. To get the benefits, snack on a
quarter of a cup every day.

Raw Veggies
Crunchy raw vegetables can help ease
stress in a purely mechanical way.
Munching celery or carrot sticks helps
release a clenched jaw, and that can ward
off tension.

Bedtime Snack
Carbs at bedtime can speed the release of
the brain chemical serotonin and help you
sleep better. Since heavy meals before bed
can trigger heartburn, stick to something
light.

Milk
Another bedtime stress buster is the timehonored
glass of warm milk. Research
shows that calcium eases anxiety and
mood swings linked to PMS. Dietitians
typically recommend skim or low-fat milk.

 Herbal Supplements
There are many herbal supplements that claim to
fight stress. One of the best studied is St. John's
wort, which has shown benefits for people with
mild to moderate depression. Although more
research is needed, the herb also appears to
reduce symptoms of anxiety and PMS. There is
less data on valerian root, another herb said to
have a calming effect. Tell your doctor about any
supplements you take, so they can check on any
possible interactions.

 De-Stress With Exercise
Besides changing your diet, one of the best stressbusting
strategies is to start exercising. Aerobic
exercise boosts oxygen circulation and spurs your
body to make feel-good chemicals called
endorphins. Aim for 30 minutes of aerobic exercise
three to four times a week. If you're not active now,
tell your health care provider you're going to start
exercising -- they'll root for you and make sure
you're ready to get moving.

Thank You