Two-thirds of Americans say they are likely to seek professional help for stress, according to the American Psychological Association. At the same time, we are constantly bombarded by advertisements for beds, supplements and other products that promise to help us beat our constant tiredness. However, few people seem to mention the fact that dietary changes can help relieve both stress and fatigue.
Carbohydrates
There's a reason humans gravitate towards fresh-baked bread or piping-hot pasta. According to Selene Yeager's "The Doctor's Book of Food Remedies," during stressful times, the brain quickly uses up its stores of serotonin, a chemical associated with feelings of peace and calm. High-carbohydrate foods, reports Yeager, help the brain replenish serotonin.
However, unless you want help falling asleep, make sure to combine healthy carbohydrates, such as whole grain pasta, with lean proteins, such as grilled chicken. Carbohydrates cause a rapid release of blood sugar, which causes a corresponding drop in energy levels, according to Molly Kimball, a Registered Dietitian quoted in "The Doctor's Book of Food Remedies." This is what some people call a "sugar crash." However, Kimball adds, combining carbohydrates with protein prevents this from happening.
B Vitamins
Foods rich in B vitamins can help you feel less stressed and more energized. Selene Yeager states that B vitamins help the brain produce dopamine, a chemical that promotes relaxation. B vitamins also play a role in managing fatigue, writes Susan M. Lark, M.D., in Healthy.net, because these vitamins help maintain body functions related to energy levels, such as glucose metabolism. Dr. Lark also reports that stress robs the body of B vitamins, so it makes sense to eat foods rich in these vitamins. These include bananas, baked potatoes and chick peas.
Vitamin C
A morning glass of orange juice may just be an antidote for stress and fatigue. Marie Claire magazine cites a German study published in Psychopharmacology that reports that adequate levels of vitamin C help reduce stress and help levels of the stress hormone cortisol return to normal after a stressful event occurs. Also, according to Selene Yeager, a poll of 411 dentists found that those who consumed 400 mg of vitamin C per day reported less fatigue than those getting less than 100 mg. Though more research is needed, there's little doubt that foods rich in vitamin C, such as citrus fruits and red bell peppers, are good for you.
Fats
If you're stressed and worn out, you may want to drive past that drive-through. Eurekalert reports researchers working at the University of Calgary have discovered that even one high-fat meal may increase your stress levels. The study discovered a possible link between consumption of a single high-fat meal and increased physical manifestations of stress, such as increased blood pressure and higher heart rate. Also, according to Michael Grandner, a sleep researcher at the University of Pennsylvania's Center for Sleep and Respiratory Neurobiology, quoted in the Washington Post, people who eat the most fat also report the greatest difficulty in getting restful sleep.
Caffeine and Sugar
The office coffee pot offers energizing caffeine, and perhaps a few minutes to sit and rest while on coffee break, but you may want to find a different beverage. According to Dr William Lovallo, Professor of Psychiatry at the University of Oklahoma, quoted in "The Doctor's Book of Food Remedies," caffeine stimulates the body's production of cortisol, a stress hormone. Also, adds Selene Yeager, if you put sugar in your coffee, or consume sugar-sweetened, caffeinated beverages, you'll be setting up yourself for a sugar crash, which will sap your energy.
References
- "The Doctor's Book of Food Remedies"; Selene Yeager; 2006
- Healthy.net: Vitamins, Minerals, and Herbs for Chronic Fatigue
- Marie Claire: 9 Foods That Reduce Stress Levels
- Eurekalert: A Steady, High-Fat Diet Is Bad, But the News Gets Worse
- Washington Post: More Foods Hinder Than Help Sleep
