Stress-Busting Foods

Feeling stressed, anxious, or depressed? You may not realize it, but the foods you are eating (or not eating) could be partially to blame. The chemicals and hormones responsible for your mood are largely regulated by what you eat. The foods listed here will help combat symptoms of stress, such as fatigue and irratibility, and help balance your mood. Feed your body and brain each day with these stress busters.

Spinach

Why was Popeye always so relaxed? He ate his spinach, of course. Any food rich in magnesium can combat stress and fatigue by regulating levels of the hormone cortisol, responsible for the "fight or flight" response. Changes in cortisol levels have been associated with depression, fatigue, and anxiety. Combat these with a small spinach salad at lunch, or a handful of the leaves on your sandwich.

Salmon

Any type of fish can be beneficial, but salmon contains particularly high levels of Omega-3 Fatty Acids. Omega 3s not only reduce symptoms of stress and depression, but also help reduce chronic inflammation and ward off cancer and heart disease. Not a fan of seafood? Nuts, flaxseed, and kidney beans also contain a high content of Omega-3.

Almonds

Besides being packed with Omega-3, almonds contain high levels of B vitamins, which help your body cope during periods of stress. Almonds also help control blood pressure and oxygen flow, reducing physical symptoms associated with anxiety and stress.

Whole Grains

Complex carbs found in whole wheat breads, pastas, and cereals promote a steady release of serotonin, a brain chemical associated with feelings of well-being. A breakfast loaded with complex carbs, such as oatmeal or whole grain toast, can help ensure your day starts stress-free.

Fruit

Fruits high in vitamin C, such as strawberries and oranges, have been proven to reduce effects of stress by regulating cortisol levels and boosting the immune system. Vitamin C pills are a convenient way to increase your daily intake; make sure to opt for a time-released formula which will sustain levels throughout the day.

Milk

Looks like a glass of warm milk at bedtime does have some merit after all. Lactium, a protein found in milk, has been touted for its ability to reduce tension and promote relaxation. But don't stop at bedtime. Pair a glass with your favorite whole grains for a powerful stress-busting breakfast.

Water

Most people don't drink enough throughout the day, leaving them consistently dehydrated. Even small amounts of dehydration can lead to fatigue, headaches, and decreased mental clarity. Start each morning with a tall glass of water, and try to drink a steady supply throughout the day. Supplement this with foods containing high fluid contents, such as fruits and vegetables.

Sweets

It may seem an odd choice for this list, but the sugar found in sweets can quickly spike serotonin levels, reducing irratability and promoting calmness. Also, sweets typically associated with comfort foods, such as chocolate, release endorphins, which are chemicals responsible for feelings of happiness. Exercise moderation in this category; too much sugar can quickly backfire on your system.

Sources: Foods That Make You Happy, delish.com
Milk Can Assist in Stress Reduction, guide2herbalremedies.com
Vitamin C, Stress Buster. Psychology Today
Feel Good Foods, kaboose.com