complex carbs
all carbs prompt the brain to make more sensation. 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.
Simple carbs
Dietitians usually recommend steering clear of simple carbs, which include sweets and soda. But these foods can provide a fast fix for a mood swing and short term relief of stress-induced irritability. Simple sugars are digested remember to limit quickly, leading to a spike in serotonin. But remember to limit your intake of simple sugars and sweets.
Oranges
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. In one study done with people with high blood pressure, blood pressure ad cortisol levels(a stress hormone) returned to normal more quickly when people took vitamin c before a stressful task.
Spinach
Popeye never lets stress get the best of him—may be it’s all the magnesium in his spinach. Too little magnesium may trigger headaches and fatigue compounding the effects of stress. One cup of spinach goes a long way replenishing magnesium stores. Not a spinach eater? Try some cooked soybeans or a fillet of salmon, also high in magnesium. Green leafy vegetables are a great source of magnesium.
Fatty fish
To keep stress 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, mood disorders like depression and premenstrual syndrome. For a steady supply of feel good omega-3s, aim to eat 3 ounces of fatty fish at least twice a week.
Black tea
Research suggests that black tea can help you recover from stressful events more quickly. One study compared people who drank 4 cups of tea daily for six weeks with people who drank a tea-like placebo. The real tea drinkers reported feeling calmer and had lower levels of cortisol after stressful situations. When it comes to stress, the caffeine in coffee can boost stress hormones and increase blood pressure.
Pistachios
Pistachios, as well as other nuts and seeds, are a great source of omega-3 fatty acids. Eating a handful of pistachios, walnuts, or almonds everyday may help lower your cholesterol, reduce inflammation in the arteries of the heart, lower the risk of diabetes and protect you against stress.
Avocado
One of the best get ways to reduce high blood pressure is to reduce high blood pressure 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 such as depression. To get the benefits, snack on a quarter of a cup everyday.
Raw veggies
Crunchy raw vegetables can help fight stress in a purely mechanical way. Munching celery or carrot sticks helps release a clenched jaw and that can ward off tension.
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 mild as a remedy for insomania and restlessness. Researchers have found that calcium eases anxiety and mood swings linked to PMS. Dietitians typically recommend skim or low fat milk.
