Stress management can be a powerful tool for wellness. There's evidence
that too much pressure is not just a mood killer. People who are under
constant stress are more vulnerable to everything from colds to high
blood pressure and heart disease. Although there are many ways to cope,
one strategy is to eat
stress-fighting foods. Read on to learn how a
stress management diet can help.
Foods can fight stress in several ways. Comfort foods, like a bowl of
warm oatmeal, actually boost levels of serotonin, a calming brain
chemical. Other foods can reduce levels of cortisol and adrenaline,
stress hormones that take a toll on the body over time. Finally, a
nutritious diet can counteract 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 feel-good chemical, it's best to
eat complex carbs, which are digested more slowly. Good choices include
whole-grain breakfast cereals, breads, and pastas, as well as
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 these foods can provide a fast fix for a mood swing and
short-term relief of stress-induced irritability. Simple sugars are
digested quickly, leading to a spike in serotonin. But remember to limit
your intake of simple sugars and sweets.
Oranges
Oranges make the list for their wealth of vitamin C.
Studies suggest this vitamin can reduce levels of stress hormones while
strengthening the immune system. In one study done in people with high
blood pressure, blood pressure and cortisol levels (a stress hormone)
returned to normal more quickly when people took vitamin C before a
stressful task.
Spinach
Popeye never lets stress get the best of him -- maybe
it's all the magnesium in his spinach. Too little magnesium may trigger
headaches and fatigue, compounding the effects of stress. One cup of
spinach goes a long way toward replenishing magnesium stores. Not a
spinach eater? Try some cooked soybeans or a filet of salmon, also high
in magnesium. Green leafy vegetables are a rich source of magnesium
Fatty Fish
To keep stress in check, make friends with fatty
fish. Omega-3 fatty acids, found in fish like salmon and tuna, can
prevent surges in stress hormones and protect against heart disease,
mood disorders like depression, and premenstrual syndrome. For a steady
supply of feel-good omega-3s, aim to eat 3 ounces of fatty fish at least
twice a week.
Black Tea
Research suggests black tea can help you recover
from stressful events more quickly. One study compared people who drank 4
cups of tea daily for six weeks with people who drank a tea-like
placebo. The real tea drinkers reported feeling calmer and had lower
levels of cortisol after stressful situations. When it comes to stress,
the caffeine in coffee can boost stress hormones and increase blood
pressure.
Pistachios
Pistachios, as well as other nuts and seeds, are a
great source of omega-3 fatty acids. Eating a handful of pistachios,
walnuts, or almonds every day may help lower your cholesterol, reduce
inflammation in the arteries of the heart, lower the risk of diabetes,
and protect you against stress.
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. In addition, guacamole offers a nutritious
alternative when stress has you craving a high-fat treat.
Almonds
Almonds are chock full of helpful vitamins. There's
vitamin E to bolster the immune system, plus a range of B vitamins,
which may make the body more resilient during bouts of stress such as
depression. To get the benefits, snack on a quarter of a cup every day.
Raw Veggies
Crunchy raw vegetables can help fight 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
serotonin and help you sleep better. Heavy meals before bed can trigger
heartburn, so stick to something light like toast and jam.
Milk
Another bedtime stress buster is the time-honored glass
of warm milk as a remedy for insomnia and restlessness. Researchers have
found 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.
De-Stress with Exercise
Besides changing your diet, one of
the best stress-busting strategies is to start exercising. Aerobic
exercise increases oxygen circulation and produces endorphins --
chemicals that make you feel happy. To get the maximum benefit, aim for
30 minutes of aerobic exercise three to four times a week.
