Eating for Stress Management
Healthy eating may not help you get rid of stress, but it can help you cope. Eating plenty of fruits, vegetables, lean proteins, and whole grains will help you stay focused and feel balanced throughout the day. Conversely, processed foods loaded with too much fat and sugar can increase feelings of anxiety and make you feel sluggish.
Below are some examples of healthy foods that you can eat, to help your body deter the effects of stress!
Eat this
Bananas, kiwis, citrus fruits, and blueberries contain vitamins and powerful antioxidants to naturally fuel your body throughout the day. Additionally, the fiber found in fruits help keep your digestive system in check.
Dairy products such as yogurt, kefir, and low-fat milks contain Macro-nutrients such as protein in addition to calcium and vitamin B-12.Calcium is important for bone growth, while vitamin B12 will help you stay alert and focused throughout the day.
Salmon, avocados, nuts, seeds, eggs, and lean meats contain Macro-nutrients such as healthy fats, protein in addition to vitamin B6, B12, and E, all of these promote healthy hair, skin, and nails!
With less sugar and more antioxidant power than its processed counterparts, the cocoa in dark chocolate has been shown in scientific studies to help lower blood pressure.
Colorful or Green Leafy Vegetables are also high in magnesium, fiber, and other nutrients!
Whole grains such as oatmeal, whole wheat bread, or bagels are a better choice than white bread products because they contain more fiber which helps you feel full longer.
Avoid this
Recent research has indicated that energy drinks may cause adverse health effects including seizures, mood and behavioral disorders, and cardiac abnormalities. Additionally, teenagers are at a higher risk for caffeine overdose when consuming these beverages.
The sugar and caffeine in some sodas may give you a temporary energy boost; but will most likely leave you feeling sluggish shortly after.
Processed foods that are high in saturated fat, sugar, and sodium might seem like comfort foods; However, these foods can decrease your body’s ability to fight infection and make you feel tired, stressed and anxious.
How can you make a balanced meal out of these foods? Try filling half of your plate with fruits and veggies; Next, pick a whole grain, or a dairy, and a protein for a well-balanced meal that will keep you going throughout the day!
For more information on what is presented on this page and balancing your diet visit the links below.
References:
https://www.ahajournals.org/doi/full/10.1161/HYPERTENSIONAHA.110.151522
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3065144/
https://www.webmd.com/diet/ss/slideshow-diet-for-stress-management