If you are feeling stressed out, your diet may be the first thing to blame. Poor nutrition can lead to poor health, putting your body at increased risk for succumbing to stress. Sticking to a balanced diet every day can help you combat stress by keeping your body healthy. However, in times when stress levels soar, certain foods can help you bring your diet and your stress back under control.
Black Tea
New York University's Langone Medical Center reports that preliminary research has shown that theanine, a component of black tea, can help reduce the stress hormone cortisol. This may cause a reduction in your body's response to stress, a more relaxed mental state and a reduction in blood pressure.
Oatmeal
According to Indiana University East, carbohydrate-rich foods, like oatmeal, increase serotonin levels in the brain. Serotonin is a neurotransmitter that can help promote calmness.
Oranges
High levels of vitamin C, found in fruits and vegetables like oranges, kiwi, broccoli, papaya and strawberries, can help reduce levels of stress hormones in the blood. Indiana University East notes that keeping your vitamin C levels high by eating foods high in vitamin C daily can help ward off stress.
Sweet Potatoes
Sweet potatoes are high in carbohydrates, which increase serotonin levels in the brain. They are also high in fiber, which can make you feel full and avoid high-fat comfort foods, which are hard to digest and may contribute further to stress. Additionally, they are high in vitamin C, with one medium potato containing 22 mg.
Spinach
Spinach has high levels of magnesium, according to Indiana University East. Low magnesium levels in your body can cause headache and fatigue, which can cause extra stress on your body. Additionally, spinach is high in vitamin C with 18 mg per cup of cooked spinach, which is approximately 20 percent of the recommended dietary allowance, or RDA, of 75 to 90 mg daily.
Salmon
Salmon is high in magnesium, with 3 oz. of cooked salmon containing 104 mg of magnesium. This is approximately 30 percent of the daily RDA for magnesium, which can help prevent stressful symptoms of deficiency. Additionally, salmon is high in omega-3 fatty acids, which can help keep the stress hormones cortisol and adrenaline under control, according to the newsletter "A Healthy Look," distributed by Capital Region Medical Center.
Avocado
According to "A Healthy Look," avocados contain monounsaturated fats and high potassium, which can both help reduce blood pressure. Because blood pressure can become high during periods of stress, nutrients that help reduce blood pressure can also help in the reduction of stress.
Walnuts
As reported in the October 2010 issue of "Penn State Live," researchers at Penn State University found a connection between walnut consumption and the increased ability of your body to handle stress. Walnuts are high in fiber, antioxidants and unsaturated fatty acids -- including omega-3 fatty acids -- which can all help to lower cholesterol and blood pressure during resting conditions and under stressed conditions.
Dried Fruits
Dried fruits, including dried apricots, dried strawberries and dried cantaloupe, are high in vitamin C and magnesium. Both of these nutrients can help combat stress by reducing the level of stress hormone in the blood.
References
- New York University Langone Medical Center: Black Tea
- Indiana University East Nursing Students; What Do You Eat?; Danika Allen, et al.; April 2009
- U.S. Department of Agriculture Nutrient Database
- Linus Pauling Institute: Vitamin C
- Capital Region Medical Center's "A Healthy Look"; Good Foods to Reduce Stress; June 2009
- "Penn State Live"; Walnuts, Walnut Oil Help Improve Reaction to Stress; Andrea Messer; October 2010
