There is no magic food that will prevent the effects of stress — but there are some that will help repair your body and keep your system in good general order, so that you’re ready to face another day.
During times of emotional, psychological, or physiological stress, the urinary excretion of vitamin C is increased, signifying a greater need during these times. While most people think of citrus fruits as the best source of vitamin C, vegetables also contain high levels, especially peppers, broccoli, kale and Brussel sprouts. Eat from fresh as much as possible.
Herbal teas can help to calm you down. Whereas coffee has the opposite effect, putting more pressure on your body’s stress response mechanisms, chamomile can aid sleep and has a relaxing effect. Tulsi (Holy Basil) is a member of a group of herbs called adaptogens that may help reduce the production of stress hormones. Reap the benefits by brewing a pot of decaffeinated herbal tea.
The frequent release of adrenaline and cortisol produced in response to stress can decrease levels of magnesium. This can become a vicious cycle as low levels of magnesium confound anxiety, sleep disturbance and depression. Increase your magnesium stores by eating dark green leafy vegetables like spinach.
Research shows that oily sh, rich in omega-3 fatty acids can inhibit in ammation and effectively lower cortisol levels. Salmon is a rich source of omega-3 fats, alongside mackerel, haddock and sardines. Non- sh sources include flaxseeds and walnuts.
Include protein rich foods high in the amino acid tryptophan. Mixing foods
high in tryptophan with carbohydrates, promotes the synthesis of serotonin — the neurotransmitter that helps us feel good. Your best chance of a natural serotonin boost is to eat tryptophan rich foods such as eggs, turkey and cottage cheese with a serving of complex carbohydrates such as rice, oats or wholegrain bread.
Excess cortisol depletes B vitamins, so it’s important to make sure the diet is full of these powerful nutrients. Pantothenic Acid (vitamin B5) in particular helps to activate the adrenal glands to modulate the stress response, while other B vitamins are critical for the entire adrenal cascade, blood sugar control and in helping the body convert food into energy. When choosing breads, pasta and crackers, look for wholegrains (often thicker, chewier and heartier).