Stress, a common problem in our fast-paced world, induces anxiety, eliciting unpleasant feelings in both the body and mind. When you undergo stress, your body increases the secretion of cortisol, a steroid hormone that fuels your appetite for sugar and high-fat food. Fortunately, you can combat stress and anxiety by eating certain types of food.
Omega-3 Fatty Acids
If you have an examination or interview coming up, eating high-omega-3 fatty acid foods, such as salmon, tuna, almonds and walnuts during the week leading up to the big day will help you reduce your stress level and anxiety. Omega-3 fatty acids can increase memory and cognitive performance as well as alleviate depression, combat mood swings and correct poor circulation, says the University of Maryland Medical Center. Good circulation helps you relax and stay focused, thereby allowing you to handle a stressful event effectively.
A 2010 report in "Psychosomatic Medicine" states that high-fat food can augment the buildup of toxins produced by bacteria in the colon, consequently intensifying negative mood symptoms, including depression and stress. Controlling your cravings for high-fat food can reduce your stress and anxiety level. Since cortisol plays a role in your selection of these unhealthy foods, reduce the production of this steroid hormone in your body by eating high omega-3 fatty acid foods, according to a study published in the "Journal of the International Society of Sports Nutrition" in October 2010.
Tryptophan
A 2010 study published in "Disease Models and Mechanisms" showed correlation between low serotonin levels and high exhibition of fear and avoidance---characteristics of stress. Mice with an impaired serotonin transporter--- the protein that transports serotonin to target cells---exhibited increased social avoidance and decreased locomotor activity when under stressful situations, compared to mice with a normal, functioning serotonin transporter. The findings suggest that serotonin can help reduce symptoms of stress. Eat foods high in tryptophan---the chemical compound that your body converts into serotonin---such as bananas, oranges and turkey to help you relax throughout the day.
Potassium
Potassium helps maintain the normal function of muscle and nerve activity. Dianne Hales, author of the book "An Invitation to Health," lists irritability, mental confusion and irregular heart beat as symptoms of potassium deficiency. To calm your stress and anxiety, eat foods high in potassium, such as baked potatoes with skin, lima beans and avocado.
Molybdenum
Eat foods high in molybdenum, a mineral that helps regulate your breathing and heartbeat by aiding in the transfer of oxygen throughout your tissues. Molybdenum can help you relax and allow you to think clearly in a stressful situation. Foods with high content of molybdenum include dried beans, brown rice and dark green vegetables.
References
- University of Maryland Medical Center: Omega-3 Fatty Acids
- Psychosomatic Medicine: Stress, Food and Inflammation--Psychoneuroimmunology and Nutrition at the Cutting Edge
- Journal of the International Society of Sports Nutrition: Effects of Supplemental Fish Oil on Resting Metabolic Rate, Body Composition and Salivary Cortisol in Healthy Adults
- Disease Models and Mechanisms: Increased Vulnerability to Psychosocial Stress in Heterozygous Serotonin Transporter Knockout Mice
- "An Invitation to Health"; Dianne Hales; 2001
