What to Eat to Fight Stress?

Overview

Stress has become the part and parcel of the modern lifestyle. Unfortunately, it is one thing which is the root cause of many ailments. However, it can be overcome. The simple and best tool to control stress is diet. Some stress-relieving foods can come to your rescue. These foods contain substances which can beat stress and relax the nerves. By making some simple diet changes, you can reduce stress and calm your mind. Take a look at some of the stress-relieving foods and supplements.

Foods that Fight Stress

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Finger Millet:
It contains calcium. According to a research, calcium can reduce nervousness and irritability. It is great for treating the premenstrual stress. You can mix some finger millet to the flour and bake bread with it.

apples
Apple:
Apples are one of the best stress-relieving foods as they are rich in iron and phosphorus. These minerals help in reducing the oxidative stress. They help in repairing the cell damage, giving you healthy hair and skin. Have at least an apple daily. Go for the whole fruit instead of the juice.

banana
Banana:
Bananas have carbohydrates and potassium. Carbohydrates are known for their relaxing effect on the body. They boost the production of serotonin, a neurotransmitter which calms the body. Lack of potassium leads to fatigue, breathlessness, and low-blood sugar, all of which are triggered by stress.

oats
Oats:
Oats are a rich source of fiber which can reduce the levels of cholesterol. This helps in reducing the risk of heart problems. Oats also regulate the blood sugar levels and the digestive system, both of which are affected by the stress. You can also take high fibre and low GL foods like brown rice.

soybean
Soya:
Soy products are high in fiber and low in fat. They also contain magnesium which is said to be a natural tranquilizer. Magnesium helps in normal muscular contraction and protects the heart. A daily intake of soy products is recommended.

chamomile
Chamomile:
Chamomile is a great stress-buster. It helps in relieving anxiety. It also has anti-spasmodic properties which can relieve cramps. Having a cup of chamomile tea everyday will reduce pressure and relax you.

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Indian Gooseberry:
It is an effective herb used in Ayurveda. Indian gooseberry is believed to fight the effects of stress. It is rich in vitamin C which counters the stress-related constriction of capillaries and blood vessels.

flax
Flaxseed:
Flaxseed contains omega 3, fiber and phyto-chemicals. These components make it an excellent stress-relieving food. It helps in reducing the risk of heart diseases, acts as an anti-oxidant and lowers the cholesterol levels.

blueberries
Blueberry:
They contain antioxidant properties which protect the body from free radicals. These antioxidants work against the effects of stress hormones on the body.

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Seafood:
Zinc controls key stress hormones – serotonin and melatonin. Its deficiency causes stress. Therefore, you must have zinc-rich foods like Prawns, Shellfish. Oily fishes, such as Mackerel, Salmon and Sardines, are great sources of essential fatty acids which are also important to combat stress. These fats increase the levels of serotonin in your brain to regulate your mood and manage stress. They also suppress the production of cortisol and adrenaline, the anxiety hormones.

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Skim Milk:
A glass of warm skim milk has a calming effect on the body. It can reduce the stress experience before the menstrual period.


Green Vegetables:
Green leafy vegetables can control your irritation. Cabbage and Broccoli are full of Magnesium – the number 1 stress-busting mineral. If your body lacks enough Magnesium, it fails in regulating blood sugar levels. This causes stress and makes you sleep less.


Poultry:
Chicken and turkey are rich in essential acid ‘tryptophan’. It gives you a good night rest and also gives you relaxation by regulating the neuro transmitters in your brain. Get three portions of these foods in a week.


Nuts:
Cashews, almonds, unsalted peanuts and walnuts are great choices. These nuts contain vitamin B complex. These are vitamins that can control exhaustion, tiredness and adrenal problems. Walnuts are said to lower blood pressure which is very important to control stress. ½ oz of walnuts per day is what it takes to relieve stress.

Wrap Up

Apart from the essential diet suggestions, keep in mind one thing. When you are rushing for some work or are busy in thinking about some important thing, you forget to eat correctly. But, we suggest taking some time to relax and chew your food. This helps in better digestion. It also provides you body with proper nutrients. Also, consider taking three important stress busters – magnesium, zinc and B Complex supplements – daily. Remember that stress is a part of life. It is common for everyone and you are no exception. By following the above tips you are definitely at the advantage. The foods listed above will help to fight stress. Above all, you can have a better control on your hectic daily life.