We all feel wrung out sometimes by the stress of daily life and, unfortunately, we tend to reach for junk food. But high-calorie or sugary foods only trick us into thinking we feel better. Eating healthy food (and making that a conscious choice) can actually offer some real stress relief. End the cycle of turning to foods when you’re stressed and find relief elsewhere. Instead, eat these truly anti-stress foods for stress relief.
1. Snack on nuts.
Stress depletes our B vitamin stores and snacking on nuts helps replenish them. “B vitamins keep our neurotransmitters in their happy place and help us handle the fight-or-flight stress response,” says Ellen Albertson, Ph.D., RD, a psychologist psychologist, registered dietitian, and national board-certified health and wellness coach in Burlington, Vermont. The potassium in nuts is also key: Penn State researchers found that a couple servings of potassium-packed pistachios a day can lower blood pressure and reduce the strain stress puts on our heart.
2. Add in red peppers.
While oranges get all of the vitamin C hype, red peppers have about twice as much (95 vs. 50 mg per 1/2-cup serving). In a study in Psychopharmacology, people who took high doses of C before engaging in stress-inducing activities had lower blood pressure and recovered faster from the cortisol surge than those who got a placebo. “Diets loaded with vitamin-C-rich foods lower cortisol and help people cope,” says Elizabeth Somer, R.D.
3. Serve salmon twice a week.
“To keep your wits about you when life gets hairy, you need omega-3s, especially DHA,” says Somer. In a study in Brain, Behavior and Immunity, people who took a daily omega-3 supplement (containing DHA and EPA) for 12 weeks reduced their anxiety by 20% compared to the placebo group. Shoot for about 2 servings a week of wild salmon or other oily fish and/or talk to your doctor about DHA supplements.
4. Bust out the spinach.
This leafy-green veggie is rich in stress-busting magnesium. People with low magnesium levels (most of us, actually) are more likely to have elevated C-reactive protein levels-and research shows people with high CRP levels are more stressed and at a greater risk for depression. “Magnesium helps regulate cortisol and blood pressure too,” says Somer.
5. Fill up on oatmeal.
“Oatmeal is warm and comforting-and it also helps your brain generate the destressing neurotransmitter serotonin,” says Albertson. Research in the Archives of Internal Medicine shows carb-eaters felt calmer than those who shunned carbs. Any carb won’t do, however. Refined carbs (white bread and pasta) digest faster and spike blood sugar, messing with moods and stress. Complex carbs like oatmeal are digested more slowly and don’t spike blood sugar.
6. Enjoy dark chocolate.
If you crave chocolate when you’re on edge, have some. Research in the Journal of Proteome Research showed people who ate the equivalent of an average-size candy bar (about 1.4 ounces) daily for two weeks had lower cortisol and fight-or-flight hormone levels. To reap the feel-better rewards, choose chocolate that’s at least 70% cocoa. And remember: dark chocolate is a high-calorie food, so mind your portions.
7. Sip tea.
A study from University College London discovered that tea drinkers de-stressed faster and had lower cortisol levels than those who drank a placebo. Although (caffeinated) black tea was used in the study, caffeine revs the stress response in many people, so stick to decaf and herbal teas.
Choose these seven foods for stress relief to feel better in on-so-many ways.
EatingWell is a magazine and website devoted to healthy eating as a way of life. Online at www.eatingwell.com.
©2023 Dotdash Meredith. All rights reserved. Used with permission. Distributed by Tribune Content Agency, LLC.
While you’re at it, read about foods to avoid, on Seniors Guide: