Stress manangement through a healthy diet

Stress Management Through a Healthy Diet

What you eat plays a large role in stress management. The list below provides many food sources to help you look and feel your best every day.

·         Complex Carbohydrates may reduce stress by increasing serotonin levels in our bodies. Whole grains, high fiber breads and cereals, brown rice, and whole wheat pasta are great sources of complex carbohydrates.

·         Vitamin C may reduce stress hormone levels while strengthening the immune system and reducing free radical formation. Good food sources include in oranges, strawberries, blueberries kiwi, red and green bell peppers, tomatoes, broccoli, spinach, and grapefruit.

·         Magnesium helps to regulate the levels of cortisol, a hormone released when the body is stressed. Good food sources include spinach, salmon, beans, and nuts, and apricots. Try to have fatty fish at least one time a week, make a vegetarian chili, and snack on nuts on a regular basis.

·         Omega 3 fatty acids help regulate cortisol levels. Good food sources include flaxseeds, walnuts, soybeans, and salmon. Try using ground flaxseed on yogurt, in homemade breads, and in a smoothie.

·         Nonfat and lowfat dairy products contain calcium and B vitamins, which are needed for the health of your bones and nerves. The proteins in milk also have a calming effect on the body by lowering blood pressure and reducing levels of cortisol in your body.

Limit your intake of caffeine and alcohol. The chemicals in caffeinated products and alcohol cause the release of the stress hormone adrenaline. This causes an increase in your heart rate and blood pressure, which in turn, can increase your stress level.