We all have stress but how we manage it can make all the difference. Too much stress can be bad for you, so managing it is a fantastic way to maintain wellness. There are several strategies to fight stress and one of them includes what we eat. Is there such a thing as a stress management diet? Read on to learn how a stress management diet can help.
How Stress-Fighting Foods Work
Foods can help reduce stress in many 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 strengthening the immune system and lowering blood pressure.
List of Stress-Fighting Foods
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 take longer to digest. Good choices include whole-grain bread, pasta, 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 keeping away from simple carbs, which include sweets and soda. But in a second, these foods can do magic. They’re digested quickly, leading to a spike in serotonin. Still, it doesn’t last long, and there are better options. So don’t make these a stress-relieving habit. You should reduce their consumption.
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.
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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
A stress management diet includes 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 steady supply of feel-good omega-3s, aim to eat 3 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 stress management diet 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 stress management diet is the time-honored glass of warm milk. Research shows that calcium eases anxiety and mood swings linked to PMS. Dietitians typically recommend skimmed or low-fat milk.
Herbal Supplements
There are many herbal supplements that claim to fight stress. One of the most 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 little 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 stress-busting strategies is to start exercising. Aerobic exercise boosts oxygen circulation and stimulates your body to make feel-good chemicals called endorphins. Aim for 30 minutes of aerobic exercise three to four times a week.
https://www.webmd.com/diet/ss/slideshow-diet-for-stress-management
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