Foods That Help Relieve Stress

Stress is simply a fact of nature. There are many causes of stress: forces from the inside or outside world affect each and every one of us. However, if stress is not managed properly, over time it can make us sick or make an existing illness worse. According to the World Health Organization, stress is the number one health problem in the United States. Seventy five to 90% of all doctor’s office visits are for stress related ailments and complaints. In 2010, the Occupational Safety and Health Administration declared stress a hazard of the workplace and estimated costs to American industry to be more than $300 billion dollars annually.

April is National Stress Awareness Month and since I am a nutritionist, I thought it would be fitting to write about how certain foods can actually help relieve stress. Foods that help to relieve stress work in a variety of ways. They can boost levels of serotonin, a calming brain chemical; reduce levels of cortisol and adrenaline which are stress hormones that take a toll on the body over time; counteract the effects of stress by supporting the immune system and lower blood pressure; help regulate blood glucose levels – fluctuating glucose levels are a major contributor to stress; keep free radicals in check and protect the body from the cumulative effects of stress including nerve damage. How you feel can be directly related to  foods you eat. The following is a list of stress-busting foods and their overall effects.

• Complex carbohydrates:  whole grains, cereal, bread and pasta. Prompt the brain to make more serotonin and help stabilize blood glucose levels.
• Vitamin C:  acerola, citrus fruit, cantaloupe, kiwi, guava, strawberries, blueberries, red and green bell peppers, brussels sprouts, rose hips. Lowers level of stress hormones and neutralizes free radicals while strengthening the immune system.
• B Vitamins: whole unprocessed foods, meat, beans, potatoes, lentils, bananas, tempeh, nutritional and brewer’s yeast, molasses. Enhance immune and nervous system functions and help maintain a balanced emotional and mental state.
• Magnesium: spinach, okra, artichoke, avocado, beans, salmon, halibut, nuts (almonds, cashews, pine, Brazil, peanuts), seeds (pumpkin, squash), tomatoes, sweet potatoes, dried apricots, whole grains. Helps regulate and reduce cortisol, glucose and blood pressure, supports the immune system and is a natural muscle relaxant.
• Omega-3 Fatty Acids: salmon, albacore tuna, mackerel, sardines, herring, krill, grass fed animals, walnuts, chia and flaxseed, eggs, canola and soybean oil. Keep cortisol and adrenaline levels in check, reduce blood pressure, aid immune function, and may be helpful in balancing mood.
• Raw Vegetables: Besides being loaded with vitamins, minerals and antioxidants which power up the immune system, munching on raw veggies helps relieve stress in a purely mechanical way by releasing a clenched jaw which otherwise could lead to tension headaches.

Be aware of the things you eat. Start your day right with a healthy breakfast that includes complex carbohydrates, fruit and nuts and keep your energy levels up and your mind clear with balanced and nutritious meals throughout the day. Having a well nourished body not only makes you feel good, it also prepares you better for dealing with the stressors of life.