Foods That Help Reduce Stress
If you ever feel more stressed out at home than you do at work, you’re not alone. Last week, a new study by Penn State researchers confirmed that most people go through the same thing.
Coping with stress by heading to the fridge for a snack can actually be good idea because some foods may help you feel better, according to Sarah-Jane Bedwell, R.D., L.D.N., a nutrition expert and author of Schedule Me Skinny. Here, Bedwell reveals five foods that help reduce stress.
If you ever feel more stressed out at home than you do at work, you’re not alone. Last week, a new study by Penn State researchers confirmed that most people go through the same thing.
Coping with stress by heading to the fridge for a snack can actually be good idea because some foods may help you feel better, according to Sarah-Jane Bedwell, R.D., L.D.N., a nutrition expert and author of Schedule Me Skinny. Here, Bedwell reveals five foods that help reduce stress.
Maintaining a healthy diet is one of the most effective ways to fight stress. When you are feeling stressed or on the verge of breaking, consider munching on one of these stress-busting foods:
1) Oranges
The vitamin C in oranges can help alleviate stress, and it can also bring your cortisol and blood pressure levelsback to normal after you experience great stress.
2) Dark Green Vegetables
Dark green vegetables such as broccoli and kale contain high amounts of vitamins that can replenish your body during times of stress.
3) Spinach
You can get 40% of your daily magnesium needs by consuming just one cup of spinach. Magnesium deficiency can lead to fatigue and migraine headache.
4) Sweet Potatoes
Eating sweet potatoes can reduce your urge for sweets and carbohydrates when you are experiencing stress. They are rich in beta-carotene and other vitamins, as well as fiber for slow processing of carbohydrates.
5) Dried Apricots
The magnesium in dried apricots is an excellent stress-fighter and muscle relaxant.
6) Avocados
Avocados contain two nutrients that can lower blood pressure and reduce stress, which are potassium and monounsaturated fats.
7) Almonds, Walnuts, and Pistachios
Almonds are an excellent source of vitamin B and vitamin E, which can strengthen your immune system.Pistachios and walnuts, on the other hand, can reduce blood pressure.
8) Turkey
The amino acid L-tryptophan in turkey is known to have calming qualities. It facilitates the release of a feel-good chemical called serotonin in the brain.
9) Salmon
Salmon is rich in omega-3 fatty acids, a type of nutrients that can prevent the peaking of cortisol.
These also help:
Red Bell Peppers: “When we experience stress, our body releases increased levels of stress hormones, such as cortisol. Getting plenty of vitamin C helps to stop the secretion of stress hormones. But before you reach for the O.J. or a bottle of Vitamin C pills, try a red bell pepper. With three times the amount of vitamin C as an orange, the red bell pepper has the highest Vitamin C content of any one food.”
Recipe to try: Linguine with Red Bell Peppers and Kalamata Olives
Yogurt with Nuts: “Studies have shown that the combination of lysine, an amino acid found in yogurt, and arginine, an amino acid found in nuts, will help to decrease stress hormones in the brain.”
Recipe to try: Brazil Nut & Banana Parfait
Peppermint Tea and Vanilla Tea: “What better way to calm your nerves when you are feeling stressed than a cup of hot tea? Studies have shown that peppermint and vanilla scents help you to feel less anxious, more alert, and enable you to focus and boost your concentration on the task at hand.”
Recipe to try: Moroccan Mint Tea
Popcorn: “The crunching will help relieve muscle tension in your face and jaw, and the carbohydrates will release serotonin, which will make you relax.”
Recipe to try: Popcorn Trail Mix
Raw Carrots: Another healthy crunchy food Bedwell recommends.
Recipe to try: Roasted and Raw Carrot Salad with Avocado and Toasted Cumin Vinaigrette
Red Bell Peppers: “When we experience stress, our body releases increased levels of stress hormones, such as cortisol. Getting plenty of vitamin C helps to stop the secretion of stress hormones. But before you reach for the O.J. or a bottle of Vitamin C pills, try a red bell pepper. With three times the amount of vitamin C as an orange, the red bell pepper has the highest Vitamin C content of any one food.”
Recipe to try: Linguine with Red Bell Peppers and Kalamata Olives
Yogurt with Nuts: “Studies have shown that the combination of lysine, an amino acid found in yogurt, and arginine, an amino acid found in nuts, will help to decrease stress hormones in the brain.”
Recipe to try: Brazil Nut & Banana Parfait
Peppermint Tea and Vanilla Tea: “What better way to calm your nerves when you are feeling stressed than a cup of hot tea? Studies have shown that peppermint and vanilla scents help you to feel less anxious, more alert, and enable you to focus and boost your concentration on the task at hand.”
Recipe to try: Moroccan Mint Tea
Popcorn: “The crunching will help relieve muscle tension in your face and jaw, and the carbohydrates will release serotonin, which will make you relax.”
Recipe to try: Popcorn Trail Mix
Raw Carrots: Another healthy crunchy food Bedwell recommends.
Recipe to try: Roasted and Raw Carrot Salad with Avocado and Toasted Cumin Vinaigrette
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