Healthy Foods for Stress Management
When you’re stressed, are you drawn to food to bring you comfort? Are those foods healthy options?
Years ago I worked in a high-pressured job, working long hours over long periods of time. We had a cafeteria in our office and my go-to food at the time was always a grilled cheese sandwich with onion rings. Something about the greasy foods, slathered in ketchup, always brought me comfort.
Yet several hours later as I sat at my desk I performed the same ritual. I opened my desk drawer, pulled out a large bottle of tums, and would suck on them for the rest of the evening.
The job was difficult and created stress, but the food I was eating only added to the stress I was putting on my body.
As we find ourselves in self-isolation, we’re making more trips to the refrigerator to combat boredom, monotony, or stress. If you’re selecting the wrong foods to bring you comfort, you may find that your stress levels are increasing instead of calming.
There are ways to create stress-free eating habits to support you in your search to find comfort in food, while keeping your stress at bay.
In the spirit of National Stress Awareness Month, check out this list of stress-busting foods that will also help you boost your immune system and lower your blood pressure.
HEALTHY FOODS FOR STRESS MANAGEMENT
Avocados - Potassium—which is also plentiful in bananas—is a great way to help lower your blood pressure. So, load up on the guacamole — but only once in awhile because avocados are high in calories and fat.
Citrus - Research suggests foods high in Vitamin C—oranges, grapefruit and tangerines, for example—not only can strengthen the immune system, but also help your body’s blood pressure and cortisol levels return to normal more quickly after you complete a stressful task.
Complex carbs - They don’t call these comfort goods for nothing. Think of whole-grains breads, the pastas that take you back to Grandma’s kitchen, and even the oatmeal you ate before school. Complex carbs signal your brain to make the feel-good chemical known as serotonin. They can stabilize your blood sugar levels, helping you feel more balanced throughout the day.
Fish - The fattier the fish and higher the omega 3 content, the better. Salmon and tuna have been shown to protect against the production of stress hormones associated with depression, heart disease, and premenstrual syndrome.
Leafy greens - Spinach, collards other leafy vegetables are packed with magnesium, which helps thwart fatigue and headaches.
Nuts - Yes, go nuts! Eating a handful of pistachios, walnuts, almonds daily could ease inflammation caused by stress hormones and also help you guard against diabetes and elevated levels of cholesterol.
Raw vegetables - Sometimes, you just need to tear into a celery stick, carrot or broccoli floret to unclench your jaw.
Tea - Consumers of the world’s favorite drink have reported in multiple studies that they often feel calmer after stressful situations — and they apparently produce less of the stress-producing hormone cortisol, too.
Are you stressed thinking about eating these healthy foods? Don’t worry, healthy food doesn’t have to be boring. I’ve got some great recipes with these stress-managing foods that are healthy alternatives of your favorite comfort foods. Check them out on my Recipes page!
More information on National Stress Awareness Month:
Stress Awareness Month. Since 1992, this observance sponsored by The Health Resource Network, a nonprofit health education organization, has promoted the causes and cures for the modern stress epidemic—which can compromise our immune responses and raise risks for disease. The campaign aims to inform people about the dangers of stress, successful coping strategies and harmful misconceptions. Learn more about why and how to “take time to unwind” from Federal Occupational Health. (https://foh.psc.gov/calendar/stress.html)