Foods that Relieve Stress

Stress is often blamed for overeating fattening foods, but even though it might be reasonable to turn to comfort food when are under pressure, there are also healthy foods that can bring you back from the brink when you feel the stress piling on.

Stress Can Cause Illness and Health Issues

Stress is a normal psychological and physical reaction to what life demands of us. MayoClinic.com describes it this way in their "Stress Basics" article, "When your brain perceives a threat, your body releases a burst of hormones to fuel your fight-or-flight response. When the threat is gone, your body returns to normal. Unfortunately, the nonstop stress of modern life means that your alarm system rarely shuts off."

We have good reason to be vigilant in our attempt to keep stress levels under control. WebMD tells us in their "Diet for Stress Management Slideshow: Stress-Reducing Foods" that stress, "is not just a mood killer. People who are under constant stress are more vulnerable to everything from colds to high blood pressure and heart disease."

Stress-Reducing Foods

While we can't prevent the barrage of stress causing events that are thrown our way, we can be in control of choosing the right foods to relieve it. If stress is taking over your life, incorporate more of the following foods into your diet.

Foods high in Vitamin C
Among other solutions, Mayo Clinic recommends additional Vitamin C (Ascorbic Acid) for individuals under chronic stress. (RDA - 75 mg)

Healthy Vitamin C Stress-busters: Oranges, grapefruit, kiwifruit, guava, mango, bok choy, broccoli, brussel sprouts, butternut squash, green pepper

Complex Carbs
Serotonin is a feel-good chemical our brains produce, and carbs stimulate its production. Complex carbs are digested slowly and therefore, allow us to bask longer in the Euphoria they create. Additionally, complex carbs stabilize blood sugar levels.

Healthy Complex Carb Stress-Busters: Old-fashioned oatmeal, whole grain breads, brown rice, beans

Foods that Contain B Vitamins
The entire B Vitamin family is involved in stress management, and since they are water soluble, must be replenished daily. Vitamin B12 assists in the formation of red blood cells and maintenance of the central nervous system. B1 (thiamine) and B3 (niacin) are essential for the functioning of the body's nervous system. B6 maintains normal nerve functions, and too little can cause confusion and irritability.(RDA - Vitamin B6, 1.3 mg, Vitamin B12, 2.4 ug)

Healthy B-Vitamin Stress-Busters: Bananas, nuts, sweet potatoes, yogurt and other low-fat dairy, brown rice, eggs, tuna, liver, chili peppers

Foods High in Magnesium

When we are under pressure, the cortisol in our body can become depleted. Magnesium helps regulate cortisol levels as well as release energy stored in muscles. (RDA - 320 mg)

Healthy Magnesium-Rich Stress-Busters: Black beans, spinach, soybeans, broccoli, halibut, nuts, okra, pumpkin seeds

Note: Where quoted, the US Food and Nutrition Board (FNB) RDAs are based on a 35-year old non-pregnant woman. To see the RDAs to fit your personal profile visit the Diet&Fitness today.com website and use their interactive tool.

Other Stress-busting Foods

They are many foods to choose from as you plan your defense against stress. Here are a few other foods to consider:

Tea - Some studies have shown that a cup of black tea can have a calming effect and useful in recovering from stressful situations.
Avocados - Avocados contain potassium, which reduces high blood pressure, and Omega- 3 fatty acids, which can reduce stress hormone surges.
Turkey - Similar to carbs, turkey's amino acid, L-tryptophan, stimulates the release of that "feel-good" brain chemical, serotonin.
Quinoa - Quinoa is a close-cousin to rice or couscous, and held significance in pre-Columbian Andean civilizations for its nutritional value. It is a complete plant protein source, with its high protein content and balanced essential amino acids. It is gluten-free and high in magnesium.

It's almost impossible not to find yourself in a stressful mode periodically, but it is possible to respond to the stress in a helpful manner. Next time you find yourself looking for a sound-proof booth to let out a stress-induced scream, reach for one of these foods instead, and calm those nerves!

Related Reading:
"Ezekiel Bread Fits into a Healthy Weight Loss Diet"
"Foods that Curb Your Appetite"
"Can Hot Chili Peppers Help You Lose Weight?"

Resources:

The Natural Food Hub Website
Wise Geek Website
Supplement Central
WebMD
MayoClinic.com, Stress Management