Stressed Out?
It's been a rough day at work, your boss won't get off your back, and you're running low on gas. You make it home and plop on the couch, shoes off, and you cozy up to grab a handful of:
- A. M&M's
- B. Almonds
- C. Potato Chips
If you answered "B," you're a step ahead of the rest of us. You obviously don't need any tips on how to eat your stress away, and you're already satisfied with your waistline. But, if you answered "A" or "C," then read on, fellow stress-buster.
You'll want to load up on some key components to fight stress from every angle. Omega-3s protect your brain by fighting anxiety and depression. B vitamins are building blocks of our nervous system and play an important role in brain functions such as mood and mental performance. Magnesium is known as the "anti-stress" mineral because it's properties relax tight muscles. L-Tryptophan is works with B vitamins to help your brain absorb serotonin - your brain's "happy juice."
Try these super-foods to turn that frown upside down:
Avocado. The healthy fats buried in the avocado’s flesh make it an ideal choice when you’re craving something rich and creamy. The reasons? Folic acid, a natural mood lightener, monounsaturated (healthy) fatty acids, and potassium--both of which help combat high blood pressure. Avocado fat is 66 percent monounsaturated, and gram-for-gram, the green fruit has about 35 percent more potassium than a banana. Whip up some fresh guacamole and dip with whole grain chips.
Mixed nuts. Just an ounce will do. Walnuts help replace those stress-depleted B vitamins, Brazil nuts give you a whopping amount of zinc (which is also drained by high anxiety), and almonds boost your E, which helps fight cellular damage linked to chronic stress. Buy nuts in the shell and think of it as multitasking: With every squeeze of the nutcracker, you're releasing a little tension. Almonds are loaded with the stress-buster monounsaturated fats and vitamin E.
Berries, any berries. Eat them one by one instead of M&Ms when the pressure's on. For those tough times when tension tightens your jaw, try rolling a frozen berry around in your mouth. And then another, and another. Since the carbs in berries turn to sugar very slowly, you won't have a blood-sugar crash. The bonus: They're a good source of vitamin C, which helps fight a jump in cortisol, a stress hormone.
Salmon. Not only does omega-3 fat protect against heart disease and cognitive decline, but according to a study from Diabetes & Metabolism, the wonder fat is also responsible for maintaining healthy levels of cortisol. And what’s the world’s best source of omega-3s? Salmon. But there’s another trick in salmon’s arsenal—a sleep-promoting amino acid called tryptophan. One salmon filet has as much tryptophan as you need in an entire day, and if there’s one remedy for stress, it’s a good night of blissful Zs.
Papaya. Wouldn’t it be awesome if there was a magic nutrient that could stop the flow of stress hormones—the very hormones that make your body super efficient at storing fat calories? Wouldn’t you want to gobble that food up like crazy, especially if it tasted great? Half a medium papaya carries nearly 75 percent more vitamin C than an orange, and provides potent protection against stress. Researchers at the University of Alabama found 200 milligrams of vitamin C—about as much as you’ll find in one large papaya—twice a day nearly stopped the flow of stress hormones in rats. It should work for you, too.
Peppermint Tea. The mere scent of peppermint helps you focus and boosts performance, according to researchers. Another study discovered that peppermint tea makes drivers more alert and less anxious. This is a great option if you're still stuck at work and need to de-stress and re-focus.
Should you not have any of these items handy, by all means DO NOT REACH for these, as they are known to INCREASE STRESS: Caffeine (coffee and sodas),refined sugar (sodas, candy bars, white bread & pasta), high fat, high caloric meals (fast food), alcohol.
In Good Health,
Craig Chapin