Wanna comabat stress with food...yes, its true! Eating the right foods can aid in managing stress!
The role of nutrition in stress also needs to consider the role of stress on nutrition. A person concerned for their well-being will rise refreshed, in good time to have a nutritious breakfast in a relaxed atmosphere, before going to work. They will drink several glasses of water through the day, make time to have a balanced lunch, and proceed calmly through the afternoon’s work before going home.
When someone is under stress, however, it is likely they will have had trouble getting to sleep, may have had a disturbed night and wake up at the last possible moment in order to get to work, allowing no time for breakfast. They are likely to flag as a result, and rely on caffeine and/or sugar ‘energy boost’ snacks. Lunch will be ‘on the run’ – a sandwich at the keyboard, perhaps. As exhaustion takes over, jobs take longer, mistakes occur and take time to correct and suddenly there seems to be a conspiracy; the photocopier will be out of paper just when you need a couple of copies, the printer will jam, the fax machine will go wrong… so there is overtime, perhaps missing the evening meal altogether, or eating nutrition-less fast food on the way home, perhaps a ‘cheer-up’ alcoholic drink or two before facing another poor night’s sleep….and so the downward spiral continues
When someone is under stress, however, it is likely they will have had trouble getting to sleep, may have had a disturbed night and wake up at the last possible moment in order to get to work, allowing no time for breakfast. They are likely to flag as a result, and rely on caffeine and/or sugar ‘energy boost’ snacks. Lunch will be ‘on the run’ – a sandwich at the keyboard, perhaps. As exhaustion takes over, jobs take longer, mistakes occur and take time to correct and suddenly there seems to be a conspiracy; the photocopier will be out of paper just when you need a couple of copies, the printer will jam, the fax machine will go wrong… so there is overtime, perhaps missing the evening meal altogether, or eating nutrition-less fast food on the way home, perhaps a ‘cheer-up’ alcoholic drink or two before facing another poor night’s sleep….and so the downward spiral continues
Oranges: A German study in Psychopharmacology found that vitamin C helps reduce stress and return blood pressure and cortisol to normal levels after a stressful situation. Vitamin C is also well-known for boosting your immune system.
Sweet Potatoes: Sweet potatoes can be particularly stress-reducing because they can satisfy the urge you get for carbohydrates and sweets when you are under a great deal of stress. They are packed full of beta-carotene and other vitamins, and the fiber helps your body process the carbohydrates in a slow and steady manner.
Dried apricots: Apricots are rich in magnesium, which is a stress-buster and a natural muscle relaxant as well.
Almonds, pistachios and walnuts: Almonds are packed with B and E vitamins, which help boost your immune system, and walnuts and pistachios help lower blood pressure.
Turkey: Turkey contains an amino acid called L-tryptophan. This amino acid triggers the release of serotonin, which is a feel-good brain chemical. This is the reason why many people who eat turkey feel relaxed, or even tired, after eating it. L-Tryptophan has a documented calming effect.
Spinach: A deficiency in magnesium can cause migraine headaches and a feeling of fatigue. One cup of spinach provides 40 percent of your daily needs for magnesium.
Salmon: Diets high in omega-3 fatty acids protect against heart disease. A study from Diabetes & Metabolism found that omega-3s keep the stress hormones cortisol and adrenaline from peaking.
Avocados: The monounsaturated fats and potassium in avocados help lower blood pressure. The National Heart, Lung, and Blood Institute says that one of the best ways to lower blood pressure is to consume enough potassium (avocados have more than bananas).
Green vegetables: Broccoli, kale, and other dark green vegetables are powerhouses of vitamins that help replenish our bodies in times of stress.
More stress-busting tips:
• Eat small meals throughout the day, which will keep your blood sugar stable (when blood sugar is low, mental, physical, and emotional energy decreases, and stress increases).
• Eat small meals throughout the day, which will keep your blood sugar stable (when blood sugar is low, mental, physical, and emotional energy decreases, and stress increases).
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