Carbs, Nuts, and Other Stress-Relief Foods

Reviewed by Kathleen M. Zelman, RD, LD, MPH on November 16, 2021

Stress: We all have it, and how we handle it can make all the difference. Stress management can be a powerful tool for wellness, since too much stress is bad for you. There are many strategies, and one of them includes what you eat. Read on to learn how a stress management diet can help.

Foods can help tame stress in several ways. Comfort foods, like a bowl of warm oatmeal, boost levels of serotonin, a calming brain chemical. Other foods can cut levels of cortisol and adrenaline, stress hormones that take a toll on the body over time. A healthy diet can help counter the impact of stress by shoring up the immune system and lowering blood pressure. Do you know which foods are stress busters?

All carbs prompt the brain to make more serotonin. For a steady supply of this feel-good chemical, it’s best to eat complex carbs, which take longer to digest. Good choices include whole-grain breads, pastas, and breakfast cereals, including old-fashioned oatmeal. Complex carbs can also help you feel balanced by stabilizing blood sugar levels.

Dietitians usually recommend steering clear of simple carbs, which include sweets and soda. But in a pinch, these foods can hit the spot. They’re digested quickly, leading to a spike in serotonin. Still, it doesn’t last long, and simple carbs can also spike blood sugar, There are better options. So don’t make these a stress-relieving habit; you should limit them.

Oranges make the list for their wealth of vitamin C. Studies suggest this vitamin can curb levels of stress hormones while strengthening the immune system. In one study of people with high blood pressure, blood pressure and levels of cortisol (a stress hormone) returned to normal more quickly when people took vitamin C before a stressful task.

Too little magnesium may trigger headaches and fatigue, compounding the effects of stress. One cup of spinach helps you stock back up on magnesium. Don’t like spinach? Other green, leafy vegetables are good magnesium sources. Or try some cooked soybeans or a fillet of salmon, also high in magnesium.

To keep stress in check, make friends with naturally fatty fish. Omega-3 fatty acids, found in fish such as salmon and tuna, can prevent surges in stress hormones and may help protect against heart disease, depression, and premenstrual syndrome (PMS). For a healthysupply of feel-good omega-3s, aim to eat at least 3.5 ounces of fatty fish at least twice a week.

Drinking black tea may help you recover from stressful events more quickly. One study compared people who drank 4 cups of tea daily for 6 weeks with people who drank another beverage. The tea drinkers reported feeling calmer and had lower levels of the stress hormone cortisol after stressful situations.

Pistachios, as well as other nuts and seeds, are good sources of healthy fats. Eating a handful of pistachios, walnuts, or almonds every day may help lower your cholesterol, ease inflammation in your heart’s arteries, make diabetes less likely, and protect you against the effects of stress. Don’t overdo it, though: Nuts are rich in calories.

One of the best ways to reduce high blood pressure is to get enough potassium, and half an avocado has more potassium than a medium-sized banana. A little bit of guacamole, made from avocado, might be a good choice when stress has you craving a high-fat treat. Avocados are high in fat and calories, though, so watch your portion size.

Almonds are chock-full of helpful vitamins: vitamin E to bolster the immune system, plus B vitamins, which may make you more resilient during bouts of stress or depression. To get the benefits, snack on a quarter of a cup every day.

Crunchy raw vegetables can help ease stress in a purely mechanical way. Munching celery or carrot sticks helps release a clenched jaw, and that can ward off tension.

Carbs at bedtime can speed the release of the brain chemical serotonin and help you sleep better. Since heavy meals before bed can trigger heartburn, stick to something light.

Another bedtime stress buster is the time-honored glass of warm milk. Research shows that calcium eases anxiety and mood swings linked to PMS. Dietitians typically recommend skim or low-fat milk.

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. Tell your doctor about any supplements you take, so they can check on any possible interactions.

Besides changing your diet, one of the best stress-busting strategies is to start exercising. Aerobic exercise boosts oxygen circulation and spurs your body to make feel-good chemicals called endorphins. Aim for 30 minutes of aerobic exercise three to four times a week. If you’re not active now, tell your health care provider you’re going to start exercising — they’ll root for you and make sure you’re ready to get moving.

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SOURCES:

American Council on Exercise: “Exercise Can Help Control Stress.”

Bertone-Johnson, E. Archives of Internal Medicine, June 13, 2005.

Cleveland Clinic: “The Power of Fish. “

Colorado State University Extension: “Diet and Hypertension.”

Columbia Health, Go Ask Alice: “Serotonin and foods?”

EatRight.org: “Good Mood Foods to Fight Winter Blues.”

Gebauer, S. The American Journal of Clinical Nutrition, September 2008.

Kansas State University: “Stress and Nutrition.”

Linus Pauling Institute, Oregon State University: “Micronutrient Information Center: Magnesium.”

Medscape: “Herbal Supplements for Stress.”

National Sleep Foundation: “Food and Sleep.”

Psychology Today: “Vitamin C: Stress Buster,” April 25, 2003.

The American Institute of Stress: “Effects of Stress.”

Thys-Jacobs, S. Journal of the American College of Nutrition, April 2000.

Steptoe, A. Psychopharmacology, published online Sept. 30, 2006.

U.S. Department of Agriculture National Nutrient Database for Standard Reference.

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Stress and Health | The Nutrition Source

The Nutrition Source

Stress is a common problem in most societies. There are three main types of stress that may occur in our everyday lives: acute (a brief event such as a heated argument or getting stuck in a traffic jam), acute episodic (frequent acute events such as work deadlines), and chronic stress (persistent events like unemployment from a job loss, physical or mental abuse, substance abuse, or family conflict). Many of us may experience a combination of these three types.

Our bodies react to all types of stress via the same mechanism, which occurs regardless if the stress arises from a real or perceived event. Both acute and chronic stressors cause the “fight-or-flight” response. Hormones are released that instigate several actions within seconds: pumping blood and oxygen quickly to our cells, quickening the heart rate, and increasing mental alertness. In prehistoric times, this rapid response was needed to quickly escape a dangerous situation or fight off a predator. However all types of stress can trigger this response, as described in more detail below:

• A very small region at the base of the brain, called the hypothalamus, sets off the reaction and communicates with the body through the autonomic nervous system (ANS). This system regulates involuntary responses like blood pressure, heart rate, breathing, and digestion. The ANS signals nerves and the hormone corticotropin to alert the adrenal glands, located on the top of each kidney, to release a hormone called adrenaline into the blood. [1]
• Adrenaline (also known as epinephrine) quickens the heart rate and increases blood pressure so more blood circulates to the muscles and heart to support a boost of energy. More oxygen in the blood is available to the heart, lungs, and brain to accommodate faster breathing and heightened alertness. Even one’s vision and hearing may become sharpened.
• If stress continues, the adrenal glands release another hormone called cortisol, which stimulates the release of glucose into the blood and increases the brain’s use of glucose for energy. It also turns off certain systems in the body to allow the body to focus on the stress response. These systems include digestion, reproduction, and growth.
• These hormones do not return to normal levels until the stress passes. If the stress does not pass, the nervous system continues to trigger physical reactions that can eventually lead to inflammation and damage to cells.

With acute stress, the event is brief and hormone levels will gradually return to normal. Acute episodic and chronic stress repeatedly trigger the fight-or-flight response causing a persistent elevation of hormones, leading to a risk of health problems: [2]

• Digestive issues (heartburn, flatulence, diarrhea, constipation)
• Weight gain
• Elevated blood pressure
• Chest pain, heart disease
• Immune system problems
• Skin conditions
• Muscular pain (headaches, back pain, neck pain)
• Sleep disruption, insomnia
• Infertility
• Anxiety, depression

How Chronic Stress Affects Eating Patterns

Chronic stress can affect the body’s use of calories and nutrients in various ways. It raises the body’s metabolic needs and increases the use and excretion of many nutrients. If one does not eat a nutritious diet, a deficiency may occur. [2] Stress also creates a chain reaction of behaviors that can negatively affect eating habits, leading to other health problems down the road.

• Stress places a greater demand on the body for oxygen, energy, and nutrients. Yet people who experience chronic stress may crave comforting foods such as highly processed snacks or sweets, which are high in fat and calories but low in nutrients. [3]
• People feeling stress may lack the time or motivation to prepare nutritious, balanced meals, or may skip or forget to eat meals.
• Stress can disrupt sleep by causing lighter sleep or more frequent awakenings, which leads to fatigue during the day. [4] In order to cope with daytime fatigue, people may use stimulants to increase energy such as with caffeine or high-calorie snack foods. The reverse may also be true that poor-quality sleep is itself a stressor. Studies have found that sleep restriction causes a significant increase in cortisol levels. [4]
• During acute stress, the hormone adrenaline suppresses the appetite. [5] But with chronic stress, elevated levels of cortisol may cause cravings, particularly for foods high in sugar, fat, and calories, which may then lead to weight gain. [5,6]
• Cortisol favors the accumulation of fat in the belly area, also called central adiposity, which is associated with insulin resistance and an increased risk of type 2 diabetes, cardiovascular disease, and certain breast cancers. [5,7-9] It also lowers levels of the hormone leptin (that promotes satiety) while increasing the hormone ghrelin (that increases appetite). [3]

Tips to Help Control Stress

• Healthy diet. A balanced diet can support a healthy immune system and the repair of damaged cells. It provides the extra energy needed to cope with stressful events. Early research suggests that certain foods like polyunsaturated fats including omega-3 fats and vegetables may help to regulate cortisol levels. [10] If you frequently rely on fast food because you are tired or too busy to prepare meals at home, consider meal planning, a practice that can help save time in the long run, ensure more balanced healthful meals, and prevent weight gain.
• Mindful eating. When we “stress-eat,” we eat quickly without noticing what or how much we’re eating, which can lead to weight gain. Mindful eating practices counteract stress by encouraging deep breaths, making thoughtful food choices, focusing attention on the meal, and chewing food slowly and thoroughly. This increases enjoyment of the meal and improves digestion. Mindful eating can also help us realize when we are eating not because of physiological hunger but because of psychological turbulence, which may lead us to eat more as a coping mechanism.
• Regular exercise. Physical activity will help to lower blood pressure and stress hormone levels. Aerobic exercise like walking and dancing increases breathing and heart rate so that more oxygen reaches cells throughout the body. This reduces tension in muscles, including the heart.
• Meditation or deep breathing techniques. Fast, shallow breathing and erratic thoughts occur in response to stress. Therefore, take slow deep breaths to reduce muscular tension, lower the heart rate, and calm the mind. Whenever you feel stressed, breathe slowly, focusing on each in- and out-breath. Through this simple act, your parasympathetic nervous system kicks in and can help you calm down. If you’d like some guidance, try this short mindful breathing exercise. Additionally, certain exercises like yoga and tai chi emphasize deep breathing and a focused mind.
  • Research has also found that meditation training may lengthen or prevent the shortening of protein structures called telomeres. [11] Telomeres generally shrink in length with age and in those experiencing chronic stress; this can lead to the death of cells and inflammation, which is associated with an increased risk of age-related dementia and cardiovascular disease. Meditation practice has been associated in some studies with greater telomere activity and length in response to a reduction in anxiety, chronic stress, and cortisol levels.
• Mental health counseling or other social support. Feeling alone can add to stress. It can help to talk through feelings and concerns with a trusted individual. Often, just realizing that you are not alone and that your feelings are not unusual can help lower stress.
• Practicing work-life balance. Use vacation and personal time, or just set aside an hour a day. A periodic escape from the pressures of work can do wonders to reduce stress, increase productivity, and decrease the risk of physical and mental illnesses that are associated with workplace burnout.
• Schedule fun activities or hobbies at least once a week. Gardening, reading, enjoying music, getting a massage, hiking in nature, and cooking a favorite recipe are examples of welcome stress relievers.
• Good sleep hygiene. Stress can cause a heightened sense of alertness, which delays the onset of sleep as well as cause interrupted sleep throughout the night. This can prevent one from entering the deeper sleep stages in which the body repairs and grows tissue and supports a healthy immune system. The REM (rapid eye movement) sleep stage in particular helps with mood regulation and memory. Aim for 7-9 hours of sleep a night by slowing down about 30 minutes before bedtime. Controlling stress through the other tips listed above can also improve sleep quality.

References

1. Waxenbaum JA, Reddy V, Varacallo M. Anatomy, Autonomic Nervous System. [Updated 2020 Apr 5]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2020 Jan. Available from: https://www.ncbi.nlm.nih.gov/books/NBK539845/
2. Gonzalez MJ, Miranda-Massari JR. Diet and stress. Psychiatric Clinics. 2014 Dec 1;37(4):579-89.
3. Sinha R. Role of addiction and stress neurobiology on food intake and obesity. Biological psychology. 2018 Jan 1;131:5-13.
4. Geiker NR, Astrup A, Hjorth MF, Sjödin A, Pijls L, Markus CR. Does stress influence sleep patterns, food intake, weight gain, abdominal obesity and weight loss interventions and vice versa?. Obesity Reviews. 2018 Jan;19(1):81-97.
5. Torres SJ, Nowson CA. Relationship between stress, eating behavior, and obesity. Nutrition. 2007 Nov 1;23(11-12):887-94.
6. Chao AM, Jastreboff AM, White MA, Grilo CM, Sinha R. Stress, cortisol, and other appetite‐related hormones: Prospective prediction of 6‐month changes in food cravings and weight. Obesity. 2017 Apr;25(4):713-20. *Multiple authors report funding disclosures.
7. Huang T, Qi Q, Zheng Y, Ley SH, Manson JE, Hu FB, Qi L. Genetic predisposition to central obesity and risk of type 2 diabetes: two independent cohort studies. Diabetes Care. 2015 Jul 1;38(7):1306-11.
8. Harris HR, Willett WC, Terry KL, Michels KB. Body fat distribution and risk of premenopausal breast cancer in the Nurses’ Health Study II. Journal of the National Cancer Institute. 2011 Feb 2;103(3):273-8.
9. Dale CE, Fatemifar G, Palmer TM, White J, Prieto-Merino D, Zabaneh D, Engmann JE, Shah T, Wong A, Warren HR, McLachlan S. Causal associations of adiposity and body fat distribution with coronary heart disease, stroke subtypes, and type 2 diabetes mellitus: a Mendelian randomization analysis. Circulation. 2017 Jun 13;135(24):2373-88.
10. Soltani H, Keim NL, Laugero KD. Diet Quality for Sodium and Vegetables Mediate Effects of Whole Food Diets on 8-Week Changes in Stress Load. Nutrients. 2018 Nov;10(11):1606.
11. Conklin QA, Crosswell AD, Saron CD, Epel ES. Meditation, stress processes, and telomere biology. Current opinion in psychology. 2019 Aug 1;28:92-101.

Last reviewed October 2021

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Top 10 Stress Relief Products

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Stress makes us chew chips, buy cookies and sweets, which will certainly increase body fat. But there are foods that fight stress and improve your mood without harming your figure! Feel sorry for yourself. Eat a pie / cake / candy to cheer up. And then regret it. We live in an age where stressful situations are all around us, treading water in circles, eating junk food, and getting depressed due to self-blame and weak willpower. We have prepared for you a list of products that will help reduce stress levels without increasing your weight and harming your health.
1. Berries Berries are sweet and healthy Raspberries, strawberries, blackberries and blueberries are the best low-calorie dessert and snack filled with fiber and vitamins. Antioxidants in berries help prevent aging caused by chronic stress. Berries curb spikes in blood sugar by reducing sugar cravings between meals. Unlike other sweeter fruits, they do not cause fermentation in the stomach, but on the contrary, they normalize digestion.
2. Chamomile Chamomile – Regulator of Mood and Stomach Function Chamomile decoction is not only excellent for reducing nervous system tension before sleep, but also contains hippuric acid, a substance that reduces inflammation that occurs during times of stress. If you drink chamomile tea after eating, you can reduce colic, eliminate constipation – symptoms that accompany irritable bowel syndrome in people with stress.
3. Dark chocolate Dark chocolate – and the mood is 70% higher! Dark chocolate with 70% or more cocoa beans helps fight stress by releasing beta-endorphins. Chocolate is a healthy sweet that suppresses cravings for unhealthy foods (sweets, chips, sausages). The substance phenylethylamine in the composition of chocolate causes a feeling of euphoria.
4. Nuts Nuts are the best metabolism aid Nuts balance blood sugar levels, reduce sugar cravings, regulate appetite and stimulate metabolism. Under stress, certain substances are consumed faster. Nuts contain magnesium, zinc, B vitamins and omega-3 fatty acids, which are essential for a chronically stress-weary body. The vegetable fats in nuts are beneficial, unlike fats from sausages and pork.
5. Celery Celery – satiety and calmness Celery contains tryptophan, which helps the body produce the substance serotonin, which is necessary for maintaining a good mood and sound sleep. A few celery stalks with peanut butter as a snack before bed will help you fall asleep faster and not wake up hungry.
6. Licorice (Liquorice) Licorice (Licorice) – Aid to the Hormonal System 1 cup of licorice root tea will help you relieve stress. Licorice modulates levels of the stress hormone cortisol. On the one hand, it supports the body with hypofunction of the adrenal glands, that is, when there is too little cortisol, and on the other hand, it helps to reduce and normalize its amount in excess.
7. Oily Fish Oily Fish – Fuel for the Nervous System Fatty fish such as salmon, sardines and trout contain omega-3 fatty acids, B vitamins, magnesium and zinc, substances the body needs in stressful situations. Fatty acids improve mood, reduce inflammation and reduce sugar cravings.
8. Garlic Garlic – Antibacterial Seasoning Garlic has powerful antibacterial, antiviral, and antifungal properties that help support the immune system during times of stress. It also reduces joint inflammation, which increases with stress. Two cloves in a vegetable stew with lemon juice, oregano and olive oil will give a bouquet of flavors and relieve stress.
9. Kale Family Kale Family – Liver Helpers Nutritious member of cruciferous vegetables contains glucosinolates, which relieve symptoms of stress, premenstrual syndrome, remove toxins, excess cortisol and adrenaline from the blood. Cabbage leaves can be consumed in any form, but raw – they improve thyroid function, which is disturbed by stress.
10. Olive oil Olive oil – vascular and heart health Stress gradually destroys the cardiovascular system, is a source of hypertension and heart failure. Olive oil, rich in anti-inflammatory substances, reduces the level of inflammation in cells and protects blood vessels. Remember that heating olive oil in a pan destroys the beneficial

Source: Top 10 Stress Relief Foods!, © Webmedinfo.ru

How to eat during stress: 3 main rules

The life of a modern person is hard to imagine without stress. However, this year’s events are challenging the nervous system to a whole new level. To make it easier for the body to cope with this, it makes sense to help it with proper nutrition. We learned from an expert which foods increase anxiety, and which, on the contrary, help to calm down.

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We are used to the fact that stress comes from negativity. Although, by and large, stress is constantly present in our lives and accompanies even happy events – the birth of a child, the purchase of an apartment or a car. We often celebrate positive things by overeating, and we seize negative emotions or, even worse, drink them down. We have already written that this is not worth doing. Now let’s formulate a few rules that will help the body cope with stress and satisfy psychological hunger.

Do not self-medicate! In our articles, we collect the latest scientific data and the opinions of authoritative health experts. But remember: only a doctor can diagnose and prescribe treatment.

Eliminate alcohol

I would call alcohol a closed-loop depressant. It seems to you that you feel relaxation from a glass or two. Alcohol really affects the brain, slowing down the processes in it and the central nervous system. But this effect quickly passes, and it is replaced by even greater anxiety and the need for even more alcohol. In order not to aggravate the situation, it makes sense to give up alcoholic beverages altogether.

The situation is similar with coffee: addiction is also formed from it, and the stress hormone cortisol is also produced. In other words, if you drink a lot of coffee on your nerves, you increase your stress many times over. At the same time, coffee impairs the absorption of vitamins, which can affect overall health. Therefore, in order not to multiply your stress, limit yourself to one cup of coffee a day no later than 16:00, and preferably with milk.

Cut back on sugar

Avoid foods with added sugar—desserts, cakes, sweets, sweet pastries, and so on—at least temporarily. Sugar reduces the number of beneficial bacteria in the digestive system, which protect our body and strengthen the immune system. The more sweets you eat amid stress, the weaker you will become. If you cannot imagine your life without sweets, then switch to dark chocolate (at least 70%), berries, fruits and dried fruits, especially dates. These foods will help quench your thirst for a sweet taste. They also stimulate the production of “hormones of happiness” – serotonin and dopamine.

Eat a varied diet

Going on a diet during difficult life periods is definitely not worth it. After all, any restrictions are additional stress for the body. But that doesn’t mean you have to eat everything. Just make your diet more varied. Bet on foods that contain a large amount of B vitamins and omega-3s. They will support the nervous system and help the brain come up with a way out of difficult situations. Vitamin B is found in large quantities in spinach, all leafy salads, broccoli and celery. Omega-3 fatty acids are found in seafood and marine fish, preferably fatty ones such as mackerel or herring.

In addition, during periods of stress, we need minerals: calcium, potassium and magnesium, which improve brain function. Cereals, vegetables, dairy products and cheeses contain them in sufficient quantities. And don’t forget about fruits, especially citrus fruits – they have soothing essential oils. Seaweed contains a lot of iodine, which helps the thyroid gland, the main organ that responds to stress.

And one more piece of advice: forget about fast food and convenience foods.