Eat Right to Reduce Stress

A little stress is a good thing, but a great deal of stress for an extended period of time makes you vunerable to everything from colds to high blood pressure and heart disease.  One of the best ways to de-stress is to get up and get moving.  Aerobic exercise is the most effective at reducing stress because it increases oxygen circulation and produces endorphins - chemicals that make you feel happy.  To get the maximum benefit, aim for 30 minutes to one hour most days of the week.  Another great way to reduce stress is by eating stress-fighting foods.  Foods can fight stress in several ways:  Comfort foods, like a bowl of oatmeal, boost serotonin, a calming brain chemical.  Other foods can reduce levels of cortisol and adrenaline, stress hormones that take a toll on the body over time.  Finally, a nutritious diet can counteract the impacts of stress, by shoring up the immune system and lowering blood pressure.  Here are some foods to help you start reducing stress:

Complex Carbs

All carbs tell the brain to produce more serotonin.  To get a steady supply of this feel-good chemical, it is best to eat complex carbs which are digested more slowly.  Try whole-grain breakfast cereals, breads, and pastas, as well as old-fashioned oatmeal.  Complex carbs also help stabilize your blood sugar, which helps you feel more balanced.

Oranges
Oranges are packed full of vitamin C.  Studies suggest this vitamin can reduce levels of stress hormones while strengthening the immune system.  If you are expecting a particularly stressful day or period of time, you might consider taking a vitamin C supplement.  In one study, blood pressure and cortisol levels returned to normal more quickly when people took 3,000 milligrams of vitamin C before a stressful task.

Spinach
Popeye never let stress get the best of him; maybe it was all the magnesium in his spinach.  Magnesium helps regulate cortisol levels and tends to get depleted when we are under pressure.  Too little magnesium may trigger headaches and fatigue, compounding the effects of stress.  A cup of spinach will go a long way to replenishing your magnesium levels.  Not a spinach eater?  Try some cooked soybeans, or a filet of salmon, also high in magnesium.

Fatty Fish

To keep cortison and adrenaline in check, make sure to eat some fatty fish.  Omega-3 fatty acids, found in fish like salmon and tuna, can prevent surges in stress hormones and protect against heart disease.  Aim to eat three ounces of fatty fish at least twice a week.

Pistacios
Adrenaline raises blood pressure and gets your heart racing when you are under stress.  Eating a handful of pistacios every day can lower blood pressure, so it won't spike as high when the adrenaline rush comes.

Avocados
One of the best ways to reduce high blood pressure is to get enough potassium.  One half of an avocado has more potassium than a medium banana.  In addition, guacamole offers a nutritious alternative when stress has you craving a high-fat treat.

Almonds
Almonds are packed with helpful vitamins.  There is vitamin E to boost the immune system, plus a range of B vitamins, which may make the body more resilient during periods of high stress.  Snack on a quarter of a cup to get the benefits.

Raw Vegetables
Crunching raw vegetables helps fight stress in a purely mechanical way.  It will help release a clenched jaw, and that can ward off tension headaches.

Milk

Don't forget the time honored glass of warm milk.  Researchers have found calcium can reduce muscle spasms and soothe tension, as well as easing anxiety and mood swings linked to PMS.  Try to stick with skim or low-fat milk so you don't counteract the benefits with too much saturated fat.

Herbal Supplements
There are many herbal supplements that claim to fight stress.  One of the best studied is St. John's wort, which has shown benefits for people with mild-to-moderate depression.  Although more research is needed, the herb also appears to reduce symptoms of anxiety and PMS.  There is less data on valerian root, another herb said to have a calming effect.

Resource:  WebMD "Diet for Stress Management"

WHAT'S FOR DINNER
As I mentioned above, avocado and of course guacamole are great for fighting stress because of the potassium.  Here is a quick and very easy recipe for delicious guacamole.  Don't hesitate to add some to your favorite burger, chicken sandwich, or even mix into your salad instead of your normal salad dressing.  For a delicious snack, grab some crunchy veggies or even baked tortilla chips and enjoy some guacamole.  Even if it is good fat, don't forget portion control.

Quick Guacamole

2 medium avocados
1/8 t coarse sea salt
1/4 t freshly ground pepper
1/2 t ground cumin
3-4 T prepared pico de gallo
juice of 1/2 fresh lime

Remove avocado from peel and place on a small plate.  Add remaining ingredients on top of avocado and coarsely mash and mix all ingredients together.  Taste and adjust seasoning before serving.

Here's to fresh, fast, and fabulous food!