Eating for stress reduction

Women’s Health Magazine has a new article on foods that help to reduce stress. I was very excited to read their article on this topic because so many people are suffering from stress and reach to food for comfort - especially during the holidays. Stress increases your risk for high blood pressure, obesity, and heart disease. The great news is that we can avoid guilt and eat the following foods that actually help your body stay calm and counteract the damage that stress causes.

Almonds, Pistachios, and Walnuts - almonds are packed with B and E Vitamins which help boost your immune system, and walnuts and pistachios help lower blood pressure. Tip: Try almond butter instead of peanut butter on a high-stress day, or just eat the nuts plain if you’re craving something crunchy.

Avocados - homemade guacamole can satisfy cravings for something creamy and high-fat. The monounsaturated fats and potassium in avocados help lower blood pressure. The National Heart, Lung, and Blood Institute says that one of the best ways to lower blood pressure is to consume enough potassium (avocados have more than bananas). Tip: Make your own avocado salad dressing with one medium avocado, two tablespoons of lemon juice, and a little cayenne pepper.

Skim Milk - calcium helps ease muscle spasms and soothes tension. A glass of low-fat or skim milk can reduce the stressful symptoms of PMS like mood swings, irritability, and anxiety.

Oatmeal - eating carbohydrates helps your brain produce serotonin (the relaxing, feel-good chemical) and when carbs are absorbed slowly, serotonin levels flow at a steady pace. So, reach for high-fiber carbohydrates like oatmeal because it takes longer for your stomach to digest it. If you have time, make the old-fashioned steel cut oats to avoid highly-processed foods.

Oranges - a German study in Psychopharmacology found that Vitamin C helps reduce stress and return blood pressure and cortisol (stress hormone) to normal levels after a stressful situation. Vitamin C is also well-known for boosting your immune system.

Salmon - diets high in omega-3 fatty acids protect against heart disease. A study from Diabetes & Metabolism found that omega-3s keep the stress hormones cortisol and adrenaline from peaking. Try to eat fatty fish at least twice a week.

Spinach - magnesium in spinach helps to lower stress levels. A deficiency in magnesium can cause migraine headaches and a feeling of fatigue. One cup of spinach provides 40% of your daily needs for magnesium. Tip: Swap out lettuce for spinach in sandwiches and salads.

Read the entire Women’s Health Article, “Eat to Beat Stress”.