Many of us are faced with stress related challenges and illness. The first thing the doctor tells us to do is eliminate the sources of stress in our lives. That’s easier said than done. Take me for example; I’m a single mother and a college student. I have bills to pay, a beautiful son to raise and good grades to strive for. This causes me a great deal of stress, but none of these are things I can give up. I have to pay the bills, no explanation needed there. I can’t put being a mom on hold. I won’t quit school.
Incorporating stress fighting foods into our daily diets will help to combat the stress in our lives. Adapting to an anti-stress diet and stress relieving activities during a break and at the end of the day can help to significantly lower stress levels. Add a small amount of extra physical activity on top of that, and you’ll be feeling less stressed, better rested and more confident in no time.
The Simple Plan
Add these foods to your regular diet:
· Almonds- Almonds contain nutrients that are involved in the production of serotonin and nutrients that directly suppress the negative effects of stress (Vitamin B2, magnesium, zinc). They also contain vitamin E which is an antioxidant. (Antioxidants rid the body of free radicals and alleviate stress).
· Asparagus- Asparagus contains a lot of folic acid which is needed to produce serotonin and stabilize mood.
· Avocados
· Blueberries- Blueberries contain extremely high levels of antioxidants, including vitamin C, and fiber.
· Cottage Cheese- rich in vitamin B6 and B12 which help to relieve anxiety.
· Beef (2 to 4 servings a week)- Though high in saturated fat, beef contains nutrients that help to stabilize mood, fight stress and produce serotonin (Zinc, B vitamins, iron).
· Milk-Low Fat or Skim- Milk contains tryptophan which is used to produce mood stabilizing and anxiety reliving neurotransmitters (serotonin or 5HTP).
· Whole Grains (oats, rice, granola)– Whole grain sources are rich in vitamin B complexes and pantothenic acid which help to relive stress and anxiety.
· Fish (esp. Mackerel, tuna and salmon) (2 to 4 servings a week)- Choline (a B vitamin needed for the production of the neurotransmitter acetylcholine) and omega-3 fatty acids which may help to reduce stress and relive anxiety.
· Cantaloupe, Citrus Fruits- Extremely high in the antioxidant vitamin C.
Why Relieving Stress Is So Important
1. Sleep better- Alleviating stress allows the body to fall asleep faster and get a more recuperative sleep. Inadequate sleep has been linked to mental disorders such as depression, Alzheimer’s disease, and schizophrenia; as well as other problems such as stroke and accidental injury. Adequate sleep is necessary for proper brain development and memory.
2. Live Healthier- Stress can contribute to many ailments ranging in severity from headaches and digestion problems to heart disease.
3. Look Younger- There’s no doubt about it; stress ages the physical appearance of the human body.
4. Be Happier- It is indisputable that stress can make a person cranky, irritable and unpleasant to be around. Stress can play a part in harming the relationships we have with our friends, our children and strangers.
5. Produce More- Stress wears us out. Reliving stress will help to raise energy levels and allow us to be more productive.
What To Avoid When Stressed
1. Alcohol- Turning to medications or alcohol for stress relief has great potential to leading us down a bad path. It teaches one to depend on these chemicals and drugs to get by in a stressful situation. Sooner or later, this method of stress relief becomes an even bigger problem. Always consult a doctor before treating yourself with drugs of any kind.
2. Comfort Foods- Try to avoid comfort foods when stressed, yes it feels good to eat them and may lower your stress levels for a moment while you’re eating it, but if you have chronic stress, you’ll find yourself eating these foods often enough to adversely affect your health. It can cause excess weight gain which leads to lower energy levels and risk for a great deal of health problems. These items include fast food, refined carbs (white bread, doughnuts etc.), and soft drinks.
References
Brumbaugh, M. Y. (2010, Sept. 4). Natural Foods for Stress Relief. Retrieved Jan. 8, 2011, from eHow.com: http://www.ehow.com/list_6936832_natural-foods-stress-relief.html
Food and Stress. (2010). Retrieved Jan. 8, 2011, from StressFocus.com: http://www.stressfocus.com/stress_focus_article/food-and-stress.htm
Grosvenor, M. R., & Smolin, P. L. (2010). Visualizing Nutrition: Everyday Choices. John Wiley & Sons, Inc.
Scott, M. E. (2009, Dec. 7). Why Stress Management? Learn The Benefits of Stress Relief and Healthy Living. Retrieved Jan. 8, 2011, from About.com: http://stress.about.com/od/understandingstress/a/why_stress_man.htm
The Franklin Institute Online. (2004). Renew - Sleep and Stress. Retrieved Jan. 8, 2011, from FI.edu: http://www.fi.edu/learn/brain/sleep.html
