Combat Your Daily Stress With 10 Easy Diet Changes | Weight Loss slideshows | Well Being center

How Does Food Help To Fight Stress?

Eating different food groups can help to fight stress, and this in so many ways. There are foods that are known to be rich in serotonin, a chemical neurotransmitter that has soothing effects and helps with relaxation and calming. Foods that belong to the carbohydrates group are of particular interest here. Some other foods can decrease the level of stress hormones in the body, such as cortisol or norepinephrine. Moreover, foods can help release stress by simply providing comfort (chocolate, ice-cream, etc.). Additionally, there are some foods that are known for boosting the immune system, and others that are able to lower the blood pressure. So yes, foods truly can multitask!

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Carbs

Carbohydrates are great nutrients to help you manage stress. It is hypothesized that carbohydrates increase the blood level of serotonin, a neurotransmitter responsible for mood control. Early in the morning serotonin levels are high, but as the day goes by our mood tends to swing and we tend to become a little cranky, sometimes unbearable! For stress relief and mood management, is is more advisable to eat complex carbohydrates, as they are digested more slowly, and henceforth the release of serotonin will occur more slowly and its effects will last longer. Whole grain breakfast cereals, oatmeal, bread and pasta are rich sources of complex carbohydrates.

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Vitamin C

Vitamin C has been proven to reduce the blood level of stress hormones (especially cortisol) while boosting the immune system. The exact mechanism of this action is not yet clear, but the proven results justify the use of vitamin C for stress relief. Furthermore, Vitamin C is said to be able to lower blood pressure and increase vascular function, both involved in stress response. Although this effect is more interesting in the prevention of strokes and heart diseases, it still contributes to stress management and relief in our every day life, and even more if we are diagnosed with hypertension.

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Raw Veggies

Unlike other abovementioned nutrients that contribute to stress relief in a chemical way, raw veggies help to ease up our daily tension in a rather "mechanical" way: biting on raw carrots or cucumbers makes a "crack" that unlocks the jaw and release the cerebral and facial tension, thus providing a certain sense of relief!

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Spinach

Great news for all the spinach lovers! Your favorite foliate vegetable is not just a great source of potassium or fibers, but also an amazing nutrient that can come in very handy when it comes to stress relief. Low levels of magnesium can cause fatigue and headaches. Spinach contains Magnesium, a mineral that is well known for improving brain functioning, soothing and relaxation. So you were right to indulge in that spinach pie or that avocado-spinach smoothie from the beginning, it really will do you some good. And what if you are not so keen of spinach? Other leafy vegetables are also a great source of magnesium.

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Almonds

Almonds are simply the perfect nuts for stress relief. They are full of vitamins, providing the entire body with all the supplements it needs to ward off stress or fight it. Eating a quarter cup of almonds everyday gives you a considerable amount of vitamins, especially E and B complex. While vitamin E is useful for boosting the immune system, the vitamin B complex provides the body with multiple co-factors for enzymes needed in diverse metabolic reactions.

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Fish

Fish has also been proven to be very effective in managing stress. Why? Because of its high content in omega-3 fatty acids. These essential fatty acids, which work as potent antioxidants are commonly recommended to maintain a great cholesterol profile. Normally, omega-3 fatty acids increase the HDL levels and prevent the oxidization of cholesterol plaques (if any) in the walls of the blood vessels. Similarly, Omega-3 fatty acids help to ward off stress in susceptible individuals. So go fish! Seafoods like tuna, salmon, fish or shrimp are a great source of omega-3 fatty acids. Olive oil is also rich in the same.

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Black Tea

Regular consumption of black tea has also been proven to decrease the overall body's stress, through different mechanisms. First of all, black tea is rich in antioxidants, which help to protect the body from the cellular damage that could occur in the natural stress response. Furthermore, the action of "drinking black tea" on its own is relieving. Additionally, people who drink at least one cup of black tea a day are thought to have lower levels of cortisol (stress hormone) in the blood, compared to those who don't. These are all parts of the mechanisms that contribute to stress management with the consumption of black tea.

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Snacks

Having a snack half way through the day could also help you to relieve stress. Here, the mechanism of action is exactly the same as with carbohydrates: through serotonin release. Snacks are essentially rich in carbohydrates, which is the fastest source of energy accessible after a meal. And because their carbohydrate content is high, the glucose is released faster, and so is the serotonin content. However, the serotonin in this case has a shorter duration of action.

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Herbal Supplements

Herbal supplements are derived from natural herbs, and there are several herbs that are well known for relieving stress. On top of the list we have St John's wort., is a common herb used in alternative medicine for the treatment of depression and depressive disorders. St John's wort also increases the blood levels of serotonin, thus creating an elated and relaxed mood in the subject. St John's wort also has calming effects, and because of that it is commonly used to reduce anxiety. Lastly, claims have been made according to which the "Tipton's weed" was also capable of alleviating the physical stress associated with PMS.