Stress comes in many shapes and sizes. It could be from a chronic health problem, a family crisis, a demanding job, or, as of late, a global pandemic!
Stress can wreak havoc on our health in many ways - by directly damaging the body or indirectly amplifying the damage caused by other health conditions.
Stress can be extra tricky to handle when it leads to stress-eating! Most traditional comfort foods that people turn to during periods of stress might actually contribute to more stress and can suppress the immune systeme even more. That's one vicious cycle we don't want to end up in!
Three main ways to counter the effects of stress is to choose foods that help stabilize blood sugar levels, that help normalize blood pressure levels, and that help strengthen the immune system. What kind of foods can we keep handy to help us manage the fight against stress and its damaging effects?
1. Vitamin C-rich foods - Keep a bowl of vitamin-C rich fruits such as oranges, tangerines, other citrus fruits, papaya, cantaloupe, cherries, or strawberries handy to snack on.
Vitamin C is a popular antioxidant. However, we typically associate it with strengthening our immune system. That still applies to our current topic since stress can weaken our immune system. So, in that sense, vitamin C can help us "stress less".
However, more is involved. Many studies suggest that oxidative stress - an imbalance between free radicals and antioxidants in your body - can trigger psychological disorders (such as anxiety).
An interesting study gave a group of young adults about to engage in public speaking activities combined with arithmetic problems (a stressful scenario, indeed!) either a dose of 1,000 mg of vitamin C or no supplement at all. Subjects that received the vitamin C dose experienced less stress during the task. Subjects that did not receive the supplement measured greater levels of cortisol ( a stress hormone). Since cortisol can also lead to more fat storage, especially stubborn belly fat, it's important to keep cortisol levels under control.
In a different study, 42 high school students were either given 500 mg of vitamin C per day or placebo. For two weeks, their anxiety levels were measured. Results showed that vitamin C reduced anxiety levels. Researchers were so impressed with these results because they showed that vitamin C may not only reduce anxiety, but might help prevent it in the first place!
2. Dark, leafy greens, such as romaine, spinach, chard, or kale are rich in folate. Folate helps your body maintain normal levels of your mood-boosting neurotransmitters - serotonin and dopamine. Keep those melancholic depressive symptoms (that often go hand in hand with stress) at bay! How can you enjoy dark, leafy greens as a snack? EnergyFirst makes it simple with Greenergy green drink powder. A simple addition to any shake is one scoop of Greenergy (to add 3-5 servings of organic greens to your shake).
3. Omega-3-rich foods, especially fish, can reduce the risk of depression (a common side effect of stress). Studies also show omega-3's potential role in reducing overall stress and anxiety. Fish may not be the first thing that comes to mind when you think of snack foods, though, are we right? For a savory snack, try a quick and simple tuna or salmon salad packed with veggies (onions, bell peppers, parsley) and seasoned with olive oil, salt, pepper, and lemon juice. Eat it with a serving of whole grain crackers. You can also make a healthy tuna salad by mixing it with mashed avocado and your favorite seasoning. Add sardines to a piece of toast with a slice of tomato and your favorite seasoning (such as olive oil, salt, and pepper). Not a fan of fish? Fight stress with walnuts, instead. Get creative by making your own trail mix using unsweetened, unprocessed, raw nuts or seeds, coconut flakes, dark chocolate, or dried fruit.
4. Can you think of a food rich in Vitamin B6? We were thinking of chickpeas! This vitamin helps the brain produce serotonin. As a plus, chickpeas are a great source of plant protein and fiber, which can help keep blood sugar levels under control. An easy way to snack on chickpeas is to season them with olive oil and any desired seasoning then roast them for 20-30 minutes at 400 degrees Celcius.
5. Stress can mess with your metabolism. The effects go beyond just experiencing symptoms such as indigestion or upset stomach. Stress can negatively impact overall metabolism, your bodies ability to excrete cortisol, and even the activity of healthy gut bacteria.
An intriguing study found that daily consumption of 40 grams of dark chocolate during a period of 2 weeks is enough to improve and normalize metabolism in subjects with high anxiety.
Of course, this is one food we don't want to overdo because most dark chocolate products contain added sugars that we need to keep an eye on. Make sure to aim for at least 70% dark chocolate and limit a portion to less than 2 ounces.
6. Our last item is actually a drink you might consider consuming with your snack or between meals. Destress with black tea! Try swapping your coffee with a tension-taming mug of hot black tea. A study found that 6 weeks of regular black tea consumption led to lower cortisol levels and greater feelings of relaxation. Also, they were better able to bounce back from stressful situations. This brings tea parties to a whole new level!
7. Magnesium levels and stress levels create another one of those vicious circles. Stress can deplete magnesium levels. Low magnesium levels (for example, due to a diet low in magnesium OR from stress) can lead to greater stress levels (such as the release of more stress hormones called catecholamines). Low magnesium levels have also been shown in studies to reduce a person's tolerance to stress. Clearly, stress and low magnesium levels amplify each others negative effects. Regardless of which situation a stressed out person may be in, magnesium can help. Men need 400-420 mg of magnesium per day. Women need 310-320 mg. Food sources of magnesium include leafy greens (see #2), nuts, seeds, whole grains, and legumes. Just 1 ounce of pumpkin seeds provides 168 mg of magnesium. One ounce of almonds provides 80 mg of magnesium. Other magnesium-rich snack foods include edamame, cashews, dark chocolate, avocado, lowfat yogurt
Do you have all these foods in your cupboard? Why not grab them at your next grocery store visit (which are hopefully few and far between)!
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