Managing stress is an important part of maintaining productivity and physical and mental health. A variety of factors can contribute to household obligations and stress, including work and school deadlines, family and household obligations, financial pressures and life changes such as divorce or relocation. Dietary choices, along with exercise and relaxation techniques, may help you manage stress.
Tryptophan-Rich Foods
Tryptophan is an amino acid that may help your body produce a neurotransmitter chemical called serotonin, according to the University of Maryland Medical Center. Serotonin is known as a mood-stabilizing chemical and may help alleviate stress, encourage restful sleep and help your body repair brain and nervous system cells. Oatmeal, pumpkin seeds, turkey, dairy products, fish, tofu, peanuts and sesame seeds provide tryptophan.
Pyridoxine-Rich Foods
Pyridoxine, also called vitamin B-6, is necessary for the metabolism of carbohydrates and production of glucose, which your brain uses as fuel for normal function. This vitamin regulates the production of hydrochloric acid in your stomach, improving digestion. This may help reduce digestive distress that commonly accompanies stress. Pyridoxine may also enhance the function of the thymus gland, which produces white blood cells to boost immune system function during stressful times, according to certified nutritional consultant Phyllis Balch, author of "Prescription for Nutritional Healing." Whole-grain pastas and breads, alfalfa, white meat chicken, carrots, broccoli and bananas are abundant sources of pyridoxine.
Vitamin C-Rich Foods
Like pyridoxine, vitamin C may help boost immune system function because it encourages the production of white blood cells. It may also increase manufacture of interferon, a substance that helps destroy bacteria, virus cells and fungi. Vitamin C's role in immune system function may help prevent infection, illness and disease during periods of stress. Vitamin C may also have a calming effect on your central nervous system, which may help regulate sleep and reduce anxiety, according to Balch. Citrus fruits are among the most well-known food sources of vitamin C; however, you can also obtain this vitamin from strawberries, papayas, broccoli, cherries, pomegranantes, kiwi, spinach and pineapples.
Dietary Fiber
Dietary fiber is a type of carbohydrate found in such foods as brown rice, whole-grain breads, sunflower seeds, hazelnuts, flaxseed, artichokes, lentils and garbanzo beans. This nutrient may help regulate digestion, enhancing your body's ability to supply your muscles and organs with energy and nutrients. Fiber may also help prevent or relieve constipation, a common symptom of stress, according to Balch.
References
- "Prescription for Nutritional Healing"; Phyllis A. Balch, C.N.C., et al.; 2010
- University of Maryland Medical Center; Tryptophan; February 2008
