Stress is unavoidable, but you can control how you handle it. Using effective stress management techniques may help lower your risk for hypertension, chronic pain, stomach problems and sleeping difficulty, according to the Office of Disease Prevention and Health Promotion. It may be surprising, but what you eat can play a role in how you respond to stress -- for better or for worse. A diet rich in nutritious foods is just one tool in your stress management toolbox.
Serotonin Boosters
Serotonin, a neurotransmitter, has several functions and is involved in hormone secretion, sleep regulation and pain perception. This nervous system messenger is perhaps most well-known for its association with mood and depression. Serotonin promotes calmness, which is key for getting a handle on stressful situations. Whole grains, beans and other complex carbs bolster your levels of this neurotransmitter in the brain. Eating foods containing tryptophan may also boost serotonin levels because of its role in the production of the neurotransmitter. Typically associated with turkey, tryptophan is also in chicken, salmon, tofu and oats.
Calcium-Rich Foods
Dairy products like yogurt and cheese are also tryptophan sources, but these foods are primary known for their calcium content. Skeletal support comes to mind regarding this mineral's role in the body, but it also plays a part in keeping the nervous system calm. If you're a woman who struggles with PMS, calcium may be of particular benefit to you. PMS causes several psychological effects, including mood swings and emotional sensitivity. Stressful situations can push you over the edge, especially if you're already feeling anxious or overwhelmed. Getting 1,200 mg of calcium a day from both food and supplements may help stabilize your mood, according to MayoClinic.com. Beyond dairy foods, other good sources include dark leafy greens, nuts, canned salmon and sardines.
Magnesium-Rich Foods
Often taken as a supplement along with calcium, magnesium provides support for the adrenals, which are the glands that release stress hormones. Magnesium may also help reduce your stress level and improve your mood, according to psychiatrist Dr. David Leavitt in a February 2011 article in the magazine "Natural Healing." Almonds, peanuts, hazelnuts and dark leafy greens are rich in magnesium, as are whole grains like brown rice and oats.
Considerations
Many foods that you may be tempted to turn to, like candy and fatty comfort foods, may provide a moment of relief; however, their lack of nutritional content will not help you manage stress long-term. It's clear that some of the best dietary options to support stress management and mood improvement are also among the healthiest foods you can eat. While healthy eating is essential, it's far from the only component of a stress management plan. Exercising regularly and finding outlets from stressful situations are also important. You may need to talk with your doctor or another health professional if you're continually having difficulty with stress or anxiety.
References
- UAB Health System; Serotonin and Depression; May 2001
- SLAC National Accelerator Laboratory Environment, Safety and Health Medical Department: Eating to Manage Stress
- MayoClinic.com; Premenstrual Syndrome (PMS); December 2009
- University of Maryland Medical Center: Calcium
- "Natural Healing"; Blues Busters: Six Natural Remedies That Can Help Prevent and Ease Depression; Jean Weiss; February 2011
- Linus Pauling Institute: Magnesium
