STRESS Part 3 Stress-free Diet

This final part, we would discuss about fighting stress with balance and correct diet. Certain foods cause more stress while others will relax the body and spirit. Since stress is considered one of health problem, many do not know that diet can play an important role in stress management. Certain types of foods increase the physical symptoms of stress, while others ease the physical manifestations of stress. Therefore, it is clear that some specific foods should be avoided during stress and some should be eaten more than others.

Foods can fight stress in several ways. Comfort foods, like a bowl of warm oatmeal, actually boost levels of serotonin, a calming brain chemical. Other foods can reduce levels of cortisol and adrenaline, stress hormones that take a toll on the body over time. 

One of them is added sugar. Excess sugar is nothing but empty calories and is processed immediately after taking it, giving an immediate boost to the adrenal glands (boosting up cortisol and adrenaline) . So you are feeling good after sweets but however, what you didn’t know is that the adrenal glands as usual are already over worked. It’s like putting them on steroids or getting a turbo for F1 car. Furthermore, our body has to use enzymes, vitamins and minerals from our deposit account to process these added sugar. Over a time period, a diet rich in sugar, drain out body minerals and vitamins and becomes insignificant and more susceptible to stress.
Another food that causes the adrenaline glands working diligently is excess of caffeine. Caffeine is present in colas, coffee and tea, and given the large quantities of these drinks you consumed, the stress levels are obviously higher in this generation, compared with the previous.
Whole foods such as wheat, oats, whole grains, fruits, vegetables are exactly what you need to include as an element to their diet. Make sure that these fruits and vegetables are not processed and canned, but fresh and raw. Fruits and vegetables contain a quantity of fiber and therefore help the simple elimination of toxins and waste. They also take longer to digest, and so release energy slowly and steadily, compared with short bursts of energy related to fast food. As a result, you do not feel hungry between meals and your energy level in a coherent whole. Finally, a nutritious diet can counteract the impact of stress, by shoring up the immune system and lowering blood pressure. Do you know which foods are stress busters?

Fighting Stress Diet

Carbs ~ All carbs prompt the brain to make more serotonin. For a steady supply of this feel-good chemical, it’s best to eat complex carbs, which are digested more slowly. Good choices include whole-grain breakfast cereals, breads, and pastas, as well as old-fashioned oatmeal. Complex carbs can also help you feel balanced by stabilizing blood sugar levels.

Dieticians usually recommend steering clear of simple carbs, which include sweets and soda. But these foods can provide short-term relief of stress-induced irritability. Simple sugars are digested quickly, leading to a spike in serotonin.

Vitamin C ~ Oranges make the list for their wealth of vitamin C. Studies suggest this vitamin can reduce levels of stress hormones while strengthening the immune system. If you have a particularly stressful event coming up, you may want to consider supplements. In one study, blood pressure and cortisol levels returned to normal more quickly when people took 3,000 milligrams of vitamin C before a stressful task.

Magnesium ~ It helps regulate cortisol levels and tends to get depleted when we’re under pressure. Too little magnesium may trigger headaches and fatigue, compounding the effects of stress. One cup of spinach goes a long way toward replenishing magnesium stores. Not a spinach eater? Try some cooked soybeans, or a filet of salmon, also high in magnesium.

Fatty Fish ~To keep cortisol and adrenaline in check, make friends with fatty fish. Omega-3 fatty acids, found in fish like salmon and tuna, can prevent surges in stress hormones and protect against heart disease. For a steady supply, aim to eat three ounces of fatty fish at least twice a week.

Pistachios ~ They can soften the impact stress hormones have on the body. Adrenaline raises blood pressure and gets your heart racing when you’re under stress. Eating a handful of pistachios every day can lower blood pressure, so it won’t spike as high when that adrenaline rush comes.

Avocados ~ One of the best ways to reduce high blood pressure is to get enough potassium -- and half an avocado has more potassium than a medium-sized banana. In addition, guacamole offers a nutritious alternative when stress has you craving a high-fat treat.

Almonds ~ Almonds are chock full of helpful vitamins. There’s vitamin E to bolster the immune system, plus a range of B vitamins, which may make the body more resilient during bouts of stress. To get the benefits, snack on a quarter of a cup every day.

Raw Veggies ~ Crunchy raw vegetables can fight the effects of stress in a purely mechanical way. Munching celery or carrot sticks helps release a clenched jaw, and that can ward off tension headaches

Bedtime Snack ~ Carbs at bedtime can speed the release of serotonin and help you sleep better. Heavy meals before bed can trigger heartburn, so stick to something light like toast and jam.

Milk ~ Another bedtime stress buster is the time-honored glass of warm milk. Researchers have found calcium can reduce muscle spasms and soothe tension, as well as easing anxiety and mood swings linked to PMS. Dieticians typically recommend skim or low-fat milk.

A nutritious diet is what the body wants in order to fight stress. We are what we eat. By changing our perspective to our body nutritious than meet our taste receptors, we will go a long way in building a healthy body and a stress-free life.