Foods and Nutrients that Keep Stress at Bay

v Carbohydrates boost serotonin levels.
   

    §  Serotonin is a neurotransmitter that can help you relax and feel calm, boost your mood, help subside cravings, help you sleep and even reduce pain. Increased level of serotonin can help you concentrate and work better.
    §  Eating only carbohydrates will trigger the release of insulin into the blood stream. Insulin clears all the amino acids out of the blood, with the exception of tryptophan. Tryptophan is an amino acid that competes with other amino acids to cross the blood brain barrier. Once it enters the brain it is converted to serotonin. Milk contains tryptophan. Warm milk has a 
relaxing effect on the body.
    §  Complex carbohydrates are high in fiber and have low glycemic index. They will promote the more focused and calming effect of serotonin release and less of the sleepy, sluggish feeling. They reduce cortisol a stress related hormone that increases sugars in the blood stream. They include whole grain breads and cereals, beans, fruits and vegetables.  They curb hunger longer.
    §  High glycemic carbohydrates such as white bread, sugar and other low fiber starches require a strong insulin response. They get the most tryptophan into the brain and has the most serotonin produced. Sweets or simple sugars will give you quick energy but because it’s absorbed rapidly they can diminish your mood quickly. Remember a little sugar goes a long way.
    §  Instead of reaching for a muffin as a snack, try walnuts and an apple. The fiber and good fat will also curb your appetite longer. Try mixing crushed walnuts into yogurt as a snack or sprinkling walnuts over salads. An oat bran English muffin with fruit preserve or hummus with tahini is another example.
    §  Rich sources of tryptophan include red meat, fish, poultry, eggs, dairy products, sesame, sunflower and pumpkin seeds, chickpeas, peanuts, oats, chocolates and spirulina.


v B Vitamins help reduce stress and maintain healthy nerves and brain cells.
    §  Folate or folic acid deficiency appears to impair the metabolism of neurotransmitters that are important for mood. 
    §  Sources of folate include fortified breakfast cereals, broccoli, leafy green vegetables such as spinach and kale, liver, legumes or beans and orange juice.


vAntioxidants attack free radicals which cause the body stress.
    §High levels of Vitamin C help ease stress levels and reduce cortisol.  Citrus fruits, including oranges, grapefruits, and berries are good sources of vitamin C, but you would need a supplement to reach high level of this nutrient.
   §  Vitamin E helps fight cellular damage linked to chronic stress. Nuts, seeds, and vegetable oils are the best sources of vitamin E along with green leafy vegetables and fortified cereals.


v Magnesium helps keep cortisol levels low.  
It increases ability to handle and overcome stress and aids in better sleep. Magnesium works as a muscle relaxant. Food sources include  dark green leafy vegetables, bananas, dried apricots, avocado, almonds, cashews, beans, peas, seeds, soy products, brown rice and millet.


vVitamin D may increase levels of serotonin. 
Cod liver oil, salmon, mackerel, and tuna are high in vitamin D. Cow’s milk, soy, almond, and rice milk, orange juice and ready to eat breakfast cereals are all fortified with vitamin D.


v Omega-3 fatty acids help brain cells and mood lifting neurotransmitters to function properly so you can deal with stress more effectively. They also reduce anxiety, boost concentration, and improve mood. They are found in fish such as salmon, mackerel, herring, halibut and sardines. Other food sources are canola oil, flaxseed, avocado, omega-3 fortified eggs, walnuts, and DHA fortified Horizon and Silk milk.


v Dark chocolates produce endorphins. 
Endorphins are neurotransmitters that gives us comforting feeling, They are rich in antioxidants and can help reduce levels of stress hormones. Choose those with 70% cocoa or better. Drink hot cocoa. Warm drinks raise your body temperature, a feeling we associate with comfort, so it triggers a similar response in our brain.


v Hot tea such as chamomile, white tea, and black tea lowers cortisol and will help the body relax. Try Chai, an Indian black tea with spices or Rooibos, reddish brown tea similar to black tea in taste. Green tea is packed with theanine, which increases the brain’s output of relaxation-inducing alpha waves and reduces the output of tension-making beta waves.

v Drink a glass of cold water. 
Keep well hydrated. Dehydration puts the body in stress and raises cortisol levels.


v Eating breakfast can help your moods be more consistent and can prevent food cravings later in the day.


v Eating small, frequent meals will provide you a consistent supply of energy throughout the day and help you avoid feeling tired or overly hungry.


v Low to moderate intake of caffeine (50-300 mg) 
has been shown to increase alertness, energy, and ability to concentrate as well as improve mood, memory, and performance. Caffeine is now touted as being high in antioxidants and may prevent heart disease and cancer. Too much caffeine causes the body to release adrenaline which increases body stress levels. It can also make you dependent, nervous, irritable, hypersensitive or can bring on headaches. For this reason it would be wise to limit coffee up to 16 ounces a day.


v Other non-food stress relievers:

§  Try walking or other form of exercise. The air and exercise invigorates by stimulating the endorphins that de-stress you.

§  Get adequate sleep. Sleep deprivation is a chronic stressor.

§  Organize your work and space.

§  Listen to music that you enjoy.

§  Aromatherapy using lavender essential oil, body lotion, massage oil, and bath salts are de-stressors.

§  Try meditation or controlled breathing exercise. Tai chi, Pilates and yoga are believed to trigger endorphins.