Foods that Help Ease Your Stress Away

Sharon Moore April 06, 2015

Easter Holiday is over. And we’re back to normal. That is – more work, more stress. Many of us tend to experience Monday blues, especially after a long weekend of fun and leisure. And for some, getting stressed starts as early as now.

And when it comes to combating stress, the last thing you want to do is to head to the nearest vending machine. Instead of treating yourself with a large cup of mocha frappe and a big slice of cake, you might want to consider eating the following foods. They just don’t benefit your health in plenty of ways, they are also proven to lower your stress levels.

Green leafy vegetables.

It’s really tempting to go for some calorie-dense junk food when you are stressed. Unfortunately, they can just aggravate your stress levels, plus cause your body to add more pounds. So opt for green, leafy vegetables like spinach or cabbage. Spinach, which is perfect for salads, contain natural compounds that stimulate your brain to release dopamine which has pleasure-inducing effects. Other leafy vegetables are welcome on your plate, plus some fruits too. According to a 2012 research by the University of Otago, students tend to feel calmer, happier and more energetic on days they ate more fruits and veggies. Not only that, healthy eating was also found to predict positive mood the following day.

Salmon

If you want to be happy, get fishy! Fatty fish like salmon and tuna are high in omega-three fatty acids that have anti-inflammatory properties, and can help counteract the negative effects of stress hormones. In one study, people who took omega-3 supplements experienced a 20% reduction in their anxiety levels, compared to those who were given placebo pills. But you need not opt to take supplements. By eating at least two servings of fish can do the trick. Other sources of omega-3s are flaxseeds and certain nuts like walnuts.

Yogurt

Looking for something savoury and comforting? Ditch the ice cream, and go for yogurt instead. Choose plain Greek yogurt as the flavoured ones tend to contain more sugar. To sweeten it, add fresh berries like blueberries, raspberries or strawberries. Want more texture and flavour? Sprinkle it with crushed nuts. Another research by UCLA, suggests that the probiotics in yogurt may be responsible for its “feel good” effect. According to their study, the probiotics in yogurt reduced brain activity in areas that handle emotion.

Dark Chocolate

Yes, you heard it right. But we are not talking about dark chocolate cake or frappe. Eat dark chocolate in its purest form, and opt for brands containing at least 70% pure cocoa. A regular healthy indulgence of dark chocolate can help keep your stress levels at bay. According to research, it may help reduce our stress hormone, called cortisol. Furthermore, the antioxidants in dark chocolate may help boost your heart health by lowering blood pressure and improving blood flow.

Milk

What could be a more comforting way of ending a stressful day than sipping warm milk? Fortified milk is rich in vitamin D, which is a nutrient that could boost happiness, according to research. In a study by London’s UCL Institute of Child Health, researchers found an association between reduced levels of vitamin D and increased risks of depression and panic disorder. Meanwhile, people who received sufficient amount of vitamin D had a reduced risk of panic disorders.

Avocado

Among the best stress-reducing foods is avocado. This superfood helps you fight stress by keeping you full and satisfied, even though you did not eat a lot. A study carried out by Loma Linda University researchers last year found that participants who ate half an avocado along with their regular lunch, had a reduction in their desire to eat by whopping 40%, for the three hours following their meal.

Complex Carb

When you are stressed, it is normal for your body to crave for sugar and carbs. And it is okay to give in. But make sure you are eating complex carbs, like oatmeal, banana, wheat bread and the like.

It’s true – eating is a great way to fight stress. But what you eat matters a lot. By favouring these healthy foods, you are not only strengthening your health, you are also making yourself feel much, much better.