Healthy Foods for Stress

Stress - unfortunately, it’s a part of life (some times more than others – like finals week).   Since we can’t always prevent stress, the key is figuring out ways to help keep it under control.  Eating a healthy, well-balanced diet is great for keeping your stress levels in check, and certain foods may also have an increased ability to decrease stress levels by increasing /decreasing various chemicals and hormones in the body.  [Note: supplementation of some nutrients may not be beneficial and could actually be harmful. It’s best to eat a balanced diet to achieve an adequate intake of all vitamins and minerals.]

So what are some foods that can help reduce stress, and how to they work?

v       Complex Carbohydrates – in other words, whole grains. Carbohydrates signal the brain to make more of the neurotransmitter serotonin, a hormone, which when produced in adequate amounts has been shown to increase mood. When you feel happier, your stress level tends to decrease. Although all carbohydrates have the same effect on serotonin production, complex carbohydrates have a sustained effect as they are digested at a slower pace. Additionally, whole grains are better for you than refined grains in general, as they have a richer nutrient content, keep you feeling fuller longer, and are high in fiber.

o   On campus:  have a bowl of oatmeal at the dining hall, or some whole grain toast.  Choose whole wheat breads, rolls, and wraps for your subs and sandwiches, instead of white bread.

o   At home:  try cooking up some steel-cut oats in the crock pot over night for a warm, stress-reducing way to start the day.

v         Citrus Fruits – These fruits are high in Vitamin C.  Although this vitamin is known for its immune-boosting capabilities, it has also been found to reduce cortisol levels, a hormone released in the body during stress.  

o   On campus:  grab an orange from the dining hall for a snack later on.

o   At home:  cut up ½ a grapefruit for breakfast. 

v        Spinach – This leafy green is packed with nutrients, including magnesium and folic acid. There may be a link between low magnesium levels and headaches - which don’t help in a stressful situation - and folate helps improve mood by the production of certain hormones in the body

o   On campus:  mix some fresh spinach from the salad bar into your salad

o   At home:  sautéing spinach in some olive oil makes for a tasty vegetable side dish at dinner

  Fatty Fish – Fatty fish such as salmon and tuna are high in Omega-3 Fatty Acids. Currently known to decrease heart disease risk, this nutrient may also help decrease stress hormone production in the body. Plus, it has anti-inflammatory capabilities which may help increase blood flow and circulation and in turn help your body relax 

Nuts – Especially pistachios, almonds and walnuts, are high in healthy unsaturated fats and nutrients which can ease inflammation in the body, helping circulation and thus making you feel more at ease. Additionally, almonds are high in certain B vitamins, which may have their own stress-reducing capabilities by aiding in immune system health.  

o   Try snacking on about ¼ cup almonds instead of potato chips or pretzels

v  Avocados – Just like with nuts, avocados are high in healthy, unsaturated fats and they are also packed with potassium, which is helpful in maintaining a healthy blood pressure.

o   Try adding some avocado to your sandwich instead of mayo, or whip up some guacamole

Adding these foods into your balanced diet, along with a healthy lifestyle which includes adequate sleep and physical activity, will help keep your stress levels at a happier level  - and get you through finals week!!