Some
foods may help relieve our tension, stabilize our blood sugar or emotional
response. These foods include the following:
Green leafy vegetables
Dark chocolate might have the power to regulate our stress levels and reduce our stress hormones, including cortisol. Also, the antioxidants in cocoa trigger the walls of our blood vessels to relax, lowering blood pressure and improving circulation. And finally, dark chocolate contains unique natural substances that create a sense of euphoria similar to the feeling of being in love!" Go for varieties that contain at least 70% cocoa.
Green leafy vegetables
Green
leafy vegetables like spinach contain folate, which produces dopamine, a
pleasure-inducing brain chemical, helping us keep calm. A 2012 study in the Journal
of Affective Disorders of 2,800 middle-aged and elderly people found those
who consumed the most folate had a lower risk of depression symptoms than those
who took in the least. And researchers found that healthy eating seemed to have
a positive mood the next day.
Turkey breast
The tryptophan in turkey may have a calming effect. In a 2006 study published in the Journal of Psychiatry Neuroscience, men and women who were argumentative (based on personality tests) took either tryptophan supplements or a placebo for 15 days. Those who took tryptophan were perceived as more agreeable by their study partners at the end of the two weeks. Other foods high in tryptophan include nuts, seeds, tofu, fish, lentils, oats, beans, and eggs. The amino acid, found in protein-containing foods, helps produce serotonin, the chemical that regulates hunger and feelings of happiness and well-being.
The tryptophan in turkey may have a calming effect. In a 2006 study published in the Journal of Psychiatry Neuroscience, men and women who were argumentative (based on personality tests) took either tryptophan supplements or a placebo for 15 days. Those who took tryptophan were perceived as more agreeable by their study partners at the end of the two weeks. Other foods high in tryptophan include nuts, seeds, tofu, fish, lentils, oats, beans, and eggs. The amino acid, found in protein-containing foods, helps produce serotonin, the chemical that regulates hunger and feelings of happiness and well-being.
Oatmeal
According to MIT research, carbohydrates can help the brain make serotonin (that chemical mentioned above). But instead of turning to simple carbs like refined breads, choosing healthy carbs like organic oatmeal, which also offers a good serving of dietary fiber that will help keep us feeling full for longer.
According to MIT research, carbohydrates can help the brain make serotonin (that chemical mentioned above). But instead of turning to simple carbs like refined breads, choosing healthy carbs like organic oatmeal, which also offers a good serving of dietary fiber that will help keep us feeling full for longer.
Yogurt
A 2013 UCLA study among 36 healthy women revealed that consuming probiotics in yogurt reduced brain activity in areas that handle emotion, including stress although sample size of this study was small.
A 2013 UCLA study among 36 healthy women revealed that consuming probiotics in yogurt reduced brain activity in areas that handle emotion, including stress although sample size of this study was small.
Salmon (and other fatty fish)
When we are stressed, it can ratchet up anxiety hormones, such as adrenaline and cortisol. The omega-3 fatty acids in salmon have anti-inflammatory properties that may help counteract the negative effects of stress hormones. In a study funded by the National Institutes of Health, Oregon State University medical students who took omega-3 supplements had a 20% reduction in anxiety compared to the group given placebo pills. One 3-ounce serving of cooked wild salmon can have more than 2,000 milligrams of omega-3s, double the daily intake recommended by the American Heart Association for people with heart disease.
When we are stressed, it can ratchet up anxiety hormones, such as adrenaline and cortisol. The omega-3 fatty acids in salmon have anti-inflammatory properties that may help counteract the negative effects of stress hormones. In a study funded by the National Institutes of Health, Oregon State University medical students who took omega-3 supplements had a 20% reduction in anxiety compared to the group given placebo pills. One 3-ounce serving of cooked wild salmon can have more than 2,000 milligrams of omega-3s, double the daily intake recommended by the American Heart Association for people with heart disease.
Besides salmon, you may also try trout,
sardines, herring or anchovies
All the Berries
The antioxidants and phytonutrients found in berries help improve our body's response to stress and fight stress-related free radicals. Blueberries in particular are also high in anthocyanin, a special kind of antioxidant that is linked to improved cognition and mental power.
The antioxidants and phytonutrients found in berries help improve our body's response to stress and fight stress-related free radicals. Blueberries in particular are also high in anthocyanin, a special kind of antioxidant that is linked to improved cognition and mental power.
Research
has also shown that blueberry eaters experience a boost in natural killer
cells, a type of white blood cell that plays a vital role in immunity, critical
for countering stress.
Nuts and Seeds
Pistachios
When shelling nuts like pistachios or peanuts, the rhythmic moves can help us relax. Plus, the added step of cracking open a shell slows down our eating, making pistachios a diet-friendly snack. What is more, pistachios have heart-health benefits. The nuts contain key phytonutrients that provide antioxidant support for cardiovascular health.
Pistachios
When shelling nuts like pistachios or peanuts, the rhythmic moves can help us relax. Plus, the added step of cracking open a shell slows down our eating, making pistachios a diet-friendly snack. What is more, pistachios have heart-health benefits. The nuts contain key phytonutrients that provide antioxidant support for cardiovascular health.
Cashews
Cashews offer a natural source of zinc (low levels of which have been linked to anxiety and stress). One ounce of the buttery nut packs 11% of the daily recommended value of zinc, an essential mineral that may help reduce anxiety.
Cashews offer a natural source of zinc (low levels of which have been linked to anxiety and stress). One ounce of the buttery nut packs 11% of the daily recommended value of zinc, an essential mineral that may help reduce anxiety.
When
researchers gave zinc supplements to people who were diagnosed with both
anxiety symptoms (irritability, lack of ability to concentrate) and
deficient zinc levels over a course of eight weeks, the patients saw a 31%
decrease in anxiety, according to Nutrition and Metabolic Insights. This
is likely because zinc affects the levels of a nerve chemical that influences
mood. Cashews are also rich in omega-3s and protein, so they're a smart snack
no matter what.
Seeds
Flaxseed, pumpkin seeds, and sunflower seeds are all great sources of magnesium (as are leafy greens, yogurt, nuts, and fish). Loading up on the mineral may help regulate emotions. Magnesium has been shown to help alleviate depression, fatigue, and irritability. And seeds like sunflower seeds also provide folate, which helps our body produce dopamine, the pleasure hormone.
Flaxseed, pumpkin seeds, and sunflower seeds are all great sources of magnesium (as are leafy greens, yogurt, nuts, and fish). Loading up on the mineral may help regulate emotions. Magnesium has been shown to help alleviate depression, fatigue, and irritability. And seeds like sunflower seeds also provide folate, which helps our body produce dopamine, the pleasure hormone.
Dark chocolate might have the power to regulate our stress levels and reduce our stress hormones, including cortisol. Also, the antioxidants in cocoa trigger the walls of our blood vessels to relax, lowering blood pressure and improving circulation. And finally, dark chocolate contains unique natural substances that create a sense of euphoria similar to the feeling of being in love!" Go for varieties that contain at least 70% cocoa.
Milk
Fortified milk is an excellent source of vitamin D, a nutrient that might boost happiness. People who had sufficient vitamin D levels had a reduced risk of panic disorders.
Fortified milk is an excellent source of vitamin D, a nutrient that might boost happiness. People who had sufficient vitamin D levels had a reduced risk of panic disorders.
Avocados
Avocados are rich in glutathione, a substance that specifically blocks intestinal absorption of certain fats that cause oxidative damage. Avocados also contain lutein, beta-carotene, vitamin E and more folate than any other fruit. In addition, they are also full of B complex vitamins, another natural positive energy booster. Moreover, the full feeling after eating will make us less inclined to reach for unhealthy snacks when stress kicks in.
Avocados are rich in glutathione, a substance that specifically blocks intestinal absorption of certain fats that cause oxidative damage. Avocados also contain lutein, beta-carotene, vitamin E and more folate than any other fruit. In addition, they are also full of B complex vitamins, another natural positive energy booster. Moreover, the full feeling after eating will make us less inclined to reach for unhealthy snacks when stress kicks in.
Tea to Manage Nerves and Stress
Black tea is a great cortisol blocker, known as a calming, relaxing and stress-fighting beverage that has been enjoyed throughout the ages.
Black tea is a great cortisol blocker, known as a calming, relaxing and stress-fighting beverage that has been enjoyed throughout the ages.
As an added bonus, it may also
improve our memory and help get rid of headaches.
For managing nerves, try also valerian,
ashwaganda or passionflower tea.
Besides for sleep, valerian is
for calming the nerves with a sweet and slightly bitter aroma and flavor. Ashwaganda
tea is also for calming the nerves. This herbal tea can be taken in the morning
for a no-nerves-allowed day.
Passionflower helps boost the
brain’s level of the neurotransmitter GABA, which causes our brain activity to
calm down.
To de-stress, give also one of these
many beneficial teas a try: ginseng, lavender, lemon balm, peppermint or chamomile.
Ginseng tea helps manage exhaustion
associated with stress, leaving us feeling peaceful and calm.
Lavender offers tranquility for the
entire body. It gives us a calm and uplifting sense of well-being, which
results in feeling relaxed and ready for rest.
Lemon balm consists of terpenes that
cause a relaxing effect. It is a nice triple effect formula for stress, nerves
and sleep.
As for peppermint, its menthol makes
it beneficial in combating mental stress.
Chamomile has been around for centuries and is the most popular tea for helping with sleep. It helps calm our mood and settle our thoughts so we can relax and fall into a blissful sleep.
Chamomile has been around for centuries and is the most popular tea for helping with sleep. It helps calm our mood and settle our thoughts so we can relax and fall into a blissful sleep.
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