Stress Management with Food
Stress can lead to anxiety, depression, trouble sleeping, weight gain and other problems. But after a killer work week, who wouldn’t want something nice and sweet to indulge in? When you are stressed, it’s natural to want foods packed with fat and simple carbs. We might as well call it emotional eating -- The foods that make us feel soothed and relaxed. But why don’t we crave healthy comfort foods? According to the Academy of Nutrition and Dietetics, when you’re feeling down, your body craves a quick pick-me-up of simple sugars. This explains why we go straight to sweets as a less nutritious stress reliever.
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! Foods can help fight stress in several ways.
Oatmeal: Comfort foods, like a bowl of warm oatmeal, boost levels of serotonin, a calming brain chemical. Also the fiber in oats balances blood sugar and releases energy slowly, steadying the mood. Oats also have melatonin, which helps with sleep.
Note: 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 take longer to digest. Good choices include whole-grain breads, pastas, and breakfast cereals.
Oranges: Studies suggest that the vitamin C found in oranges 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. A quick energy boost can also help fight stress.
Sweet Potatoes: Sweet Potatoes are high in carotenoids – researchers from Harvard and the University of Wisconsin found that people who consumed more of this antioxidant reported stronger feelings of optimism.
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. Plus, when you have an ongoing loop of negative thoughts playing in your mind, doing something repetitive with your hands may help silence your inner monologue
Salmon: Salmon boosts production of serotonin and dopamine, two “feel-good” chemicals that dip when we’re stressed. Some studies suggest that omega-3 fatty acids found in fatty fish may help treat anxiety.
Blueberries: The antioxidants and phytonutrients found in berries fight in your defense, helping improve your body's response to stress and fight stress-related free radicals
Seeds: Flaxseed, pumpkin seeds, and sunflower seeds are all great sources of magnesium (as are leafy greens, yogurt, nuts, and fish). Loading up on the mineral may help regulate emotions. "Magnesium has been shown to help alleviate depression, fatigue, and irritability,"
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. These healthy essential acids are known to reduce stress and anxiety, boost concentration, and improve mood, according to the National Center for Complementary and Integrative Health.
Milk: Sipping warm milk before bed is a centuries-old home remedy for getting a better night’s sleep. According to SleepAdvisor.org, warm milk can have a relaxing effect on the body as well as on a psychological level. the main stress reducer here is calcium. If milk isn’t your thing, other dairy sources, like yogurt and cheese, are excellent sources of calcium
Herbal Tea: Sometimes it's the feeling that food or drinks induce, not their nutrients, that helps reduce stress. Drinking a warm cup of tea is one way to help make yourself feel calmer.