Stress is a normal part of life, and is necessary for motivation and productivity. However, severe or chronic stress may compromise your immune system, weaken your adrenal glands and increase your reliance on toxic chemicals substances such as alcohol and tobacco. Fatigue, sleep disturbances, irritability, loss of sexual interest and digestive distress are common symptoms of acute and chronic stress. Proper diet may relieve stress and reduce its effects on your health.
Pantothenic Acid-Rich Foods
Pantothenic acid, more commonly known as vitamin B-5, is an anti-stress vitamin. Deficiency of this vitamin may increase fatigue, loss of interest in daily activities and sleep disturbances associated with chronic or severe stress, according to Gale Maleskey, author of "Nature's Medicines." Pantothenic acid may improve the function of your adrenal glands, which are responsible for producing stress-fighting hormones. Whole-grain breads and pastas, lentils, mushrooms, split peas, white-meat chicken and lean beef are rich sources of pantothenic acid.
Vitamin C-Rich Foods
Vitamin C may boost adrenal gland function, promoting the production of stress-relieving hormones, according to Phyllis Balch, author of "Prescription for Nutritional Healing." This vitamin may boost immune system function, which protects your body against infection and illness during times of stress. Vitamin C is also an antioxidant that may help prevent free radical oxidation that can damage your adrenal glands. Add citrus fruits, broccoli, papayas, kiwi, blueberries, avocados and Brussels sprouts to your diet to increase your vitamin C intake.
Inositol-Rich Foods
Inositol is a vitaminlike substance known for its role in preventing atherosclerosis, or hardening of the arteries. However, this substance may reduce the effects of stress. Inositol calms your central nervous system, easing anxiety, according to Balch. It may also reduce serum cholesterol, improving blood circulation to your brain. This may improve delivery of oxygen to brain cells, promoting proper manufacture of serotonin, a neurotransmitter chemical that helps regulate mood. Dairy products, raisins, whole-grain breads and molasses are rich sources of inositol.
Calcium-Rich Foods
Although calcium is primarily known for its role in bone health, this mineral may reduce stress. It aids in the regulation of impulses between brain cells, which may reduce irritability and anxiety associated with chronic or severe stress, according to Balch. Like inositol, it may also calm your nervous system. Increase your intake of calcium by consuming foods such as broccoli, low-fat dairy, tofu, soy milk, dandelion greens, sesame seeds and spinach.
References
- "Prescription for Nutritional Healing"; Phyllis A. Balch, C.N.C., et al.; 2010
- "Nature's Medicines"; Gale Maleskey; 1999
