Nutrition tip of the day Foods That Help Tame Stress- Part 1/2 Is There a Stress Management Diet? Stress: We all have it, and how we handle it can make all the difference. Stress management can be a powerful tool for wellness, since too much stress is bad for you. There are many strategies, and one of them includes what you eat. Read on to learn how a stress management diet can help. Stress-Busting Foods: How They Work Foods can help tame stress in several ways. Comfort foods, like a bowl of warm oatmeal, boost levels of serotonin, a calming brain chemical. Other foods can cut levels of cortisol and adrenaline, stress hormones that take a toll on the body over time. A healthy diet can help counter the impact of stress by shoring up the immune system and lowering blood pressure. Do you know which foods are stress busters? 1. Complex Carbs- All carbs prompt the brain to make more serotonin. For a steady supply of this feel-good chemical, its best to eat complex carbs, which take longer to digest. Good choices include whole-grain breads, pastas, and breakfast cereals, including old-fashioned oatmeal. Complex carbs can also help you feel balanced by stabilizing blood sugar levels. 2. Simple Carbs- Dietitians usually recommend steering clear of simple carbs, which include sweets and soda. But in a pinch, these foods can hit the spot. Theyre digested quickly, leading to a spike in serotonin. Still, it doesnt last long, and there are better options. So dont make these a stress-relieving habit; you should limit them. 3. Oranges- Oranges make the list for their wealth of vitamin C. Studies suggest this vitamin can curb levels of stress hormones while strengthening the immune system. In one study of people with high blood pressure, blood pressure and levels of cortisol (a stress hormone) returned to normal more quickly when people took vitamin C before a stressful task. 4. Spinach- Too little magnesium may trigger headaches and fatigue, compounding the effects of stress. One cup of spinach helps you stock back up on magnesium. Dont like spinach? Other green, leafy vegetables are good magnesium sources. Or try some cooked soybeans or a fillet of salmon, also high in magnesium. 5. Fatty Fish- To keep stress in check, make friends with naturally fatty fish. Omega-3 fatty acids, found in fish such as salmon and tuna, can prevent surges in stress hormones and may help protect against heart disease, depression, and premenstrual syndrome (PMS). For a steady supply of feel-good omega-3s, aim to eat 3 ounces of fatty fish at least twice a week. 6. Black Tea- Drinking black tea may help you recover from stressful events more quickly. One study compared people who drank 4 cups of tea daily for 6 weeks with people who drank another beverage. The tea drinkers reported feeling calmer and had lower levels of the stress hormone cortisol after stressful situations. 7. Pistachios- Pistachios, as well as other nuts and seeds, are good sources of healthy fats. Eating a handful of pistachios, walnuts, or almonds every day may help lower your cholesterol, ease inflammation in your hearts arteries, make diabetes less likely, and protect you against the effects of stress. Dont overdo it, though: Nuts are rich in calories. #Indore #Choithram #Nutrition
Posted on: Tue, 13 Jan 2015 05:30:01 +0000
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