Good dietary choices can help with stress and anxiety while the wrong foods can make the issue worse. Foods with certain ingredients, such as caffeine and simple sugars, may increase your anxiety by elevating stress hormones. Irregular eating habits may result in lowered blood sugar levels, which also can exacerbate your tension. Regularly consuming an array of healthy foods will help reduce your stress and anxiety so you can relax.
Complex Carbohydrates
Complex carbohydrates can help maintain steady blood sugar levels in your body. Include an array of healthy carbs in your diet, recommends "Dancing With Fear: Controlling Stress and Creating a Life Beyond Panic and Anxiety" by Paul Foxman, Ph.D. Complex carbohydrate sources include whole grain breads, pastas and cereals, such as bran, barley, buckwheat, oatmeal and cornmeal. Other healthy complex carbohydrates include root vegetables, such as potatoes and yams, as well as green vegetables, such as broccoli, celery, zucchini, Brussels sprouts, collard greens, kale and lettuce. Such fruits as apples, bananas, berries and pears also serve as healthy sources of complex carbs.
Proteins and Fiber
Proteins and fiber-rich foods provide stress-relieving benefits when you consume them regularly as part of a balanced diet. In addition to regulating your blood sugar levels, such foods also help your digestive system break foods down slowly and gradually, according to Foxman. Legumes--such as lentils, peas and beans--provide an excellent source of dietary protein and fiber. Additional stress-alleviating sources of protein include yogurt, nuts and chicken. Seafood that contains high amounts of omega-3 fatty acids also can help your body ward off anxiety and tension, recommends Foxman. Add salmon or tuna to your diet to reap the benefits of omega-3 fatty acids.
Vitamin B
Foods rich in B vitamins can help reduce your stress in a variety of ways. B vitamin deficiencies often correlate with periods of stress, according to "The Brain Power Cookbook: More Than 200 Recipes to Energize Your Thinking, Boost Your Mood and Sharpen Your Memory" by Drs. Frank Lawlis and Maggie Greenwood-Robinson. For example, riboflavin helps your body produce antistress hormones, while thiamine helps protect nerve fibers from irritation and stress. Complex carbohydrates--as well as protein and fiber-rich foods--often contain high quantities of B vitamins. Good examples include whole grains, spinach, bananas, yogurt, legumes and such meats as beef and pork. Other B vitamin-rich foods include shellfish, soy products, mushrooms and cheese.
References
- "Dancing With Fear: Controlling Stress and Creating a Life Beyond Panic and Anxiety"; Paul Foxman, Ph.D.; 2006
- "The Brain Power Cookbook: More Than 200 Recipes to Energize Your Thinking, Boost Your Mood and Sharpen Your Memory"; Drs. Frank Lawlis and Maggie Greenwood-Robinson; 2009
- "Easing Anxiety and Stress Naturally"; Susan M. Lark, M.D.; 1999
