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November 23, 2011

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Diet for Stress Management Pictures Slideshow: Stress-Reducing Foods

Reviewed by Brunilda Nazario, MD on June 27, 2011

Bowl of spinach topped with bell peppers.

Stress Management Diet

Stress management can be a powerful tool for wellness. There�™s evidence that too much pressure is not just a mood killer. People who are under constant stress are more vulnerable to everything from colds to high blood pressure and heart disease. Although there are many ways to cope, one strategy is to eat stress-fighting foods. Read on to learn how a stress management diet can help.

Stress-Busting Foods: How They Work

Foods can fight stress in several ways. Comfort foods, like a bowl of warm oatmeal, actually boost levels of serotonin, a calming brain chemical. Other foods can reduce levels of cortisol and adrenaline, stress hormones that take a toll on the body over time. Finally, a nutritious diet can counteract the impact of stress, by shoring up the immune system and lowering blood pressure. Do you know which foods are stress busters?

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 are digested more slowly. Good choices include whole-grain breakfast cereals, breads, and pastas, as well as old-fashioned oatmeal. Complex carbs can also help you feel balanced by stabilizing blood sugar levels.

Simple Carbs

Dietitians usually recommend steering clear of simple carbs, which include sweets and soda. But these foods can provide a fast fix for a mood swing and short-term relief of stress-induced irritability. Simple sugars are digested quickly, leading to a spike in serotonin. But remember to limit your intake of simple sugars and sweets.

Spinach

Popeye never lets stress get the best of him -- maybe it's all the magnesium in his spinach. Too little magnesium may trigger headaches and fatigue, compounding the effects of stress. One cup of spinach goes a long way toward replenishing magnesium stores. Not a spinach eater? Try some cooked soybeans or a filet of salmon, also high in magnesium. Green leafy vegetables are a rich source of magnesium.

Fatty Fish

To keep stress in check, make friends with fatty fish. Omega-3 fatty acids, found in fish like salmon and tuna, can prevent surges in stress hormones and protect against heart disease, mood disorders like depression, and premenstrual syndrome. For a steady supply of feel-good omega-3s, aim to eat 3 ounces of fatty fish at least twice a week.

Black Tea

Research suggests black tea can help you recover from stressful events more quickly. One study compared people who drank 4 cups of tea daily for six weeks with people who drank a tea-like placebo. The real tea drinkers reported feeling calmer and had lower levels of cortisol after stressful situations. When it comes to stress, the caffeine in coffee can boost stress hormones and increase blood pressure.

Pistachios

Pistachios, as well as other nuts and seeds, are a great source of omega-3 fatty acids. Eating a handful of pistachios, walnuts, or almonds every day may help lower your cholesterol, reduce inflammation in the arteries of the heart, lower the risk of diabetes, and protect you against stress.

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. In addition, guacamole offers a nutritious alternative when stress has you craving a high-fat treat.

Almonds

Almonds are chock full of helpful vitamins. There's vitamin E to bolster the immune system, plus a range of B vitamins, which may make the body more resilient during bouts of stress such as depression. To get the benefits, snack on a quarter of a cup every day.

Raw Veggies

Crunchy raw vegetables can help fight 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 can speed the release of serotonin and help you sleep better. Heavy meals before bed can trigger heartburn, so stick to something light like toast and jam.

Milk

Another bedtime stress buster is the time-honored glass of warm milk as a remedy for insomnia and restlessness. Researchers have found that calcium eases anxiety and mood swings linked to PMS. Dietitians typically recommend skim or low-fat milk.

Herbal Supplements

There are many herbal supplements that claim to fight stress. One of the best 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 less data on valerian root, another herb said to have a calming effect.

De-Stress with Exercise

Besides changing your diet, one of the best stress-busting strategies is to start exercising. Aerobic exercise increases oxygen circulation and produces endorphins -- chemicals that make you feel happy. To get the maximum benefit, aim for 30 minutes of aerobic exercise three to four times a week.

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