Stress- Busting Foods: How They Work

Hello everyone. After coming back to school I really most of my love one are getting stress out. I wanted to share one of my notes about stress buster to help any way I can. I have other notes I took throughout school I can post if this seem to help any one.  I hope everyone is doing well. Love always, Diem S. Nguyen)
Food can fight stress in several ways. Comfort foods, like a bowl of warm oatmeal, actually boost levels of serotonin, a calming brain chemical. Other foods can reduce levels of cortisol and adrenaline, stress hormones that take a toll of the body over time. Finally, a nutritious diet can counteract the impact of stress, by shorting up the immune system and lowering blood pressure. Do you know which foods are stress busters?
Complex Carbs:
All carbs prompt the brain to make more serotonin. For a steady supply of this feel-good chemical, it’s best to eat complex carbs, which are digested more slowly. Good choices include whole-grain breakfast cereals, breads, and pastas, as well as old-fashioned oatmeal. Complex carbs can also help you feel balanced by stabilizing blood sugar levels.
Simple Carbs:
Dietitians usually recommend steering clear of simple carbs, which include sweets and soda. But these foods can provide a fast fix for a mood swing and short-term relief of stress-induced irritability. Simply sugars and digested quickly, leading to a spike in serotonin. But remember to limit your intake of simple sugars and sweets.
Oranges:
Oranges make the list for their wealth of Vitamin C. Studies suggests this vitamin can reduce level of stress hormones while strengthening the immune system. In one study done in people with high blood pressure, blood pressure and cortisol levels (a stress hormone) returned to normal more quickly when people took vitamin C before a stressful task.
Spinach
Popeye never lets stress get the best of him—maybe it’s all the magnesium in his spinach. Too little magnesium may trigger headaches and fatigue, compounding the effects of stress. One cup or spinach goes a long way toward replenishing magnesium stores. Not a spinach eater? Try some cooked soybeans or a filet of salmon, also high in magnesium. Green leafy vegetables are a rich source of magnesium.
Fatty Fish
To keep stress in check, make friends with fatty fish. Omega-3 fatty acids, found in fish like salmon and tuna, can prevent surges in stress hormones and protect against heart disease, mood disorder like depression, and premenstrual syndrome. For a steady supply of feeling –good omega-3s, aim to eat 3 ounce fatty fish at least twice a week.
Black Tea:
Research suggests black tea can help you recover from stressful events more quickly. One study compared people who drank 4 cup of tea daily for six weeks with people who drank a tea-like placebo. The real tea drinkers reported feeling calmer and had lower of cortisol after stressful situations. When it comes to stress, the caffeine in coffee can boost stress hormones and increase blood pressure.
Avocados:
One of the best ways to reduce high blood pressure is to get enough potassium and half an avocado has more potassium than a medium-size banana. In addition, guacamole offers a nutritious alternative when stress had you craving a high-fat treat.
Almonds:
Almonds are chock full of helpful vitamins. There’s vitamin E to bolster the immune system, plus a range of B vitamins, which may make the body more resilient during bouts or stress such as depression. To get the benefits, snack on a quarter of a cup everyday.
Raw Veggies:
Crunchy raw vegetables can help fight stress in a purely mechanical way. Munching celery or carrot sticks help release a clenched jaw and that can ward off tension.
Bedtime Snack:
Carbs at bedtime can speed the release of serotonin and help you sleep better. Heavy meals before bed can trigger heartburn, so stick to something light like toast and jam.
Milk:
Another bedtime stress buster in the time-honored glass of warm milk as a remedy for insomnia and restlessness. Researchers have found that calcium eases anxiety and mood swings liked to PMS. Dietitians typically recommend skim or low-fat milk.
Herbal Supplements:
There are many herbal supplements that claim to fight stress. One of the best studies in St. John’s wort, which has shown benefits for people with mild-to-moderate depression. Although more research is needed, the herb also appears to reduce symptoms of anxiety and PMS. There is less data on valerian root, another herb said to have a calming effect.
De-Stress with Exercise:
Besides changing your diet, one of the best stress-busting strategies is to start exercising. Aerobic exercise increases oxygen circulation and produces endorphins-chemicals that you feel happy. To get the maximum benefit, aim for 30 minutes of aerobic exercise three to four times a week.