HAVE you been sick lately? Then suspect stress. According to some studies, as many as nine out of 10 visits to the doctor these days may be related to stress. That includes everything from allergies and asthma to headache and heart disease.
Now if that little bit of news isn’t stressing enough, there are also those angst-inducing traffic jams and long lines, jerky bosses and inept workers, too much to do and too little time to do it. And let’s not forget poverty, unemployment, pollution, crime and annoying house members.
When it’s crunch time, you tend to engage in all sorts of unhealthy habits that further increase your stress levels. That Italian pizza is such a bad idea. If your anxiety is spiraling out of control, food should be your ally, not your enemy. With that in mind, here are some foods that will help relieve your stress.
Avocado: The next time stress has you hankering for a high-fat, creamy treat, skip the ice cream and try some avocado shake—the thick, rich texture can satisfy your craving and reduce those frantic feelings. This green fruit is loaded with two powerful stress fighters: potassium and monounsaturated fatty acids (Mufa). Both can lower blood pressure and Mufas may help ward off depression.
In a large 11-year study, the more Mufas participants consumed, the less likely they were to be depressed. Researchers contend the fats may improve how the brain absorbs the “happy” brain chemical serotonin.
Fish: Most types of fish are replete with all-important B vitamins, particularly the renowned stress fighters B6 and B12. In fact, B12 is one of the most important vitamins involved in the synthesis of the mood-boosting serotonin; a vitamin B12 deficiency can even lead to depression.
Fish is also rich in omega-3 fatty acids. These essential fats may help moderate stress and protect against depression. A study in Finland shows that people who eat more fish are less likely to be depressed. In fact, high doses of omega-3 may even be used to treat clinical depression.
Broccoli: Yet another food that is chock-full of stress-relieving B vitamins, broccoli has the added benefit of containing folic acid, which is also part of the B vitamin family. Folic acid helps relieve stress, anxiety, panic and even depression.
“Studies show that folic acid in broccoli can help improve our temperament,” wrote Dr. Willie T. Ong in his book Stay Younger, Live Healthier. Aside from lifting our spirits, broccoli is a potent anticancer food, proven in laboratory studies to inhibit cancer cells.
Oranges: Getting for a job interview or doing a presentation at work? Don’t worry, pour yourself a glass of orange juice or peel yourself an orange. The magic nutrient here is vitamin C. As one nutrition expert explained, “When you are stressed, your body releases even more free radicals than usual. Vitamin C helps to keep the free radicals in check and repairs the body. Basically, it helps protect the body from the cumulative effects of stress.”
In a study in Psychopharmacology, German researchers subjected 120 people to a public-speaking task plus a series of math problems. Those who took 3,000 milligrams of vitamin C reported that they felt less stressed, and their blood pressure and levels of cortisol (a stress hormone) returned to normal faster. “Vitamin C is also a well-known immune system booster,” said Amy Jamieson-Petonic, a spokesman for the American Dietetic Association.
Banana: This fruit can relieve stress because it contains two compounds that can calm the mind, that is, dopamine and serotonin. Both compounds were able to control mood or moods, which are also produced naturally in the brain.
Dopamine is a compound that has a quite dominant role in the brain called the reward center or centers controlling pleasure. Serotonin, on the other hand, is a compound that regulates the mood, makes someone feel happy and eliminates negative emotions.
Dark chocolate: Chemically speaking, “chocolate really is the world’s perfect food”, to quote the words of Michael Levine, the author of The Emperors of Chocolate. As Geronimo Piperni puts it: “Chocolate is a divine, celestial drink, the sweat of the stars, the vital seed, divine nectar, the drink of the gods, panacea and universal medicine.”
But eating dark chocolate every day for 10 years could reduce the likelihood of heart attacks and strokes in some high-risk patients. Another study showed a reduction in a stress hormone in people who ate dark chocolate often.
Brown rice: All whole grains, including brown rice, contain plenty of B vitamins and also supply serotonin producing carbohydrates that do not spike blood sugar levels. One cup of brown rice has 3.5 grams of fiber, while the same amount of white rice has less than one gram of fiber.
Aside from being nutritious, brown rice has several health benefits. For instance, eating a serving of brown rice at least six times each week is a good idea for postmenopausal women with high cholesterol, high blood pressure or other signs of cardiovascular disease.
Black tea: A study done by the University of College London found that black tea—instead of green or herbal varieties—helps cut levels of the stress hormone cortisol circulating in the blood. The study, published in the journal Psychopharmacology, found people who drank tea were able to destress more quickly than those who drank a tea substitute. Other studies have suggested it can help increase alertness and boost moods.
“Drinking tea has traditionally been associated with stress relief, and many people believe that drinking tea helps them relax after facing the stresses of everyday life,” commented researcher Prof. Andrew Steptoe.
Milk: Milk products are rich in tryptophan, an amino acid the brain needs in order to make serotonin. Antidepressants work in a similar way by conserving the brain’s serotonin. Milk is very high in calcium and B vitamins, which help to build your bones and protect nerve health. It is also high in protein, and protein also helps blood sugar to stay stabilized.
Sweet potato: It can be particularly stress-reducing food because this root crop can satisfy the urge you get for carbohydrates and sweets when you are under a great deal of stress. Instead of reaching for a donut, eat one of these instead. Sweet potato is packed full of beta-carotene and other vitamins, and the fiber it contains helps your body to process the carbohydrates in a slow and steady manner.
Image credits: Henrylito D. Tacio