Stressed? What to Eat and Not to Eat!
Posted on April 26, 2013 by Katie Nichols, One of Thousands of Health and Fitness Coaches on Noomii.
Take a peek at some foods that cause stress vs. those that help reduce it.
Stressed much?? Well, certain foods can increase the physiological stress response while other foods can help calm us down. Of course, stress can be caused by all sorts of things – we can try to alleviate this by taking time to relax or do something enjoyable, go on breaks, get home before rush hour, dip into a nice warm bath and take deep breaths (when was the last time you sat up straight and REALLY took a deep breath)? Do it now! But aside from all of those techniques, we could really be watching our diets!
Take a peek at some foods that cause stress vs. those that help reduce it:
Stress Promoters
Caffeine: Don’t get me wrong, I am a coffee fanatic. I absolutely look forward to my morning cup of joe – however, too much can impact stress and anxiety levels. Caffeine has a direct effect on the brain and central nervous system, affecting heart rate, blood pressure and potentially increasing anxiety. It lingers in the body for hours and can increase the stress response. It also can disturb sleep patterns causing us to be tired and cranky. (I only drink coffee before 3pm and because I don’t depend on the caffeine, I just like the taste and warmth, I drink decaf. According to the Mayo Clinic, adults should get no more than 300-450 mg of caffeine a day. One Diet Coke has 47 mg, an 8 oz generic home brew can have between 95-200mg, and a Grande Starbucks Latte has 150mg. What about chocolate? 1 cup of chocolate chips have 104mg! A decaf cup of coffee doesn’t mean NO caffeine, it just means less; a generic 8 oz coffee might have about 10-12mg. How much do you currently get? Another random thought… a cup is 8oz… a tall (small) at Starbucks is 12oz… ever considered ordering a Short (smallest) which is 8oz. Try it!
Alcohol: Alcohol adds stress to your body – simply by adding another process of digestion and breakdown for all organs, especially the liver. It can also cause dehydration leaving us feeling sluggish and cranky, not to mention give us head aches. Limit yourself to 4-7 drinks per week or less (no more than 1 serving per day for women and 2 for men: 1 svg= 12 oz beer, 5 oz wine, 1.5 oz liquor). Drink water or sparkling water in between alcoholic beverages to help stay hydrated as well as decrease overall alcohol consumption. Plus, the more you sip, the less anyone notices the amount your drinking and you won’t end up being the talk of the town for acting silly.
Refined sugars- Sweets can trigger the stress response and negatively affect our blood sugar levels causing highs and lows throughout the day. By choosing slow burning carbs most often such as 100% whole wheat breads, brown rice, oatmeal, quinoa, beans and fruits and veggies, you keep your blood sugar level and avoid the ups and downs of hunger. This is also referred to as Low Glycemic Eating, more on that in another post.
Saturated and trans fats- A high fat diet can actually raise stress hormone levels and cutting back has been shown to lower them. High saturated fat foods include whole dairy foods such as cream, butter, milk, cheese, ice cream and high fat animal meats. Trans fats are primarily found in processed foods such as sugary cereals, crackers and cookies, and some frozen meals.Sodium: Too much sodium causes fluid retention in the body- which causes the heart to work harder and increase blood pressure- leading to an increase in stress. Limit the use of the salt shaker, processed and pre-packaged foods, choose breads and snacks with less than 140 mg per serving, and when given the choice on products, try the lower sodium option. Paul and I accidentally bought regular soy sauce and literally had to throw it out because we couldn’t taste anything above the sodium. In my grocery store tours, I find myself repeating, “watch for sodium on this product” throughout the tour – this should say something. ALWAYS WATCH THE SODIUM.
Stress Reducers
Oranges- Vitamin C is not only helpful for a healthy immune system but it can also decrease levels of stress hormones. Other good sources include red peppers, kale, brussels sprouts and sweet potatoes.
Spinach- spinach is rich in Magnesium and Folate- two nutrients associated with positively boosting mood. Add some to your sandwich instead of lettuce, add a handful to your mixed green salad, or sauté a bunch with garlic, olive oil and an egg for a delicious breakfast.
Oatmeal- The brain releases serotonin (the feel good brain chemical) when we eat complex carbohydrates. Complex carbs such as oatmeal, barley, quinoa and whole wheat also get broken down into sugar more slowly so our blood sugar levels are stabilized and we avoid the highs and lows discussed above. Oatmeal isn’t necessarily just for breakfast- keep some packets at the office for a later afternoon snack. If you just can’t eat anything but the flavored kind- try ½ packet flavored + ½ packet plain to reduce some of the sugar content.
Chocolate- need I say more…but actually dark chocolate (~60-70% cocao) has been associated with lowering blood pressure- making us feel calmer. It is also another source of magnesium and antioxidants. Plus, it just tastes so dang good how COULD you be stressed? Try to make sure only to eat 3 oz or so… less than a 1/3 of a normal bar.
Tea- Whether it is green, black or chamomile- tea can be calming! Most people would probably report feeling more calm and all “warm inside” when they drink tea.
Salmon- Omega 3’s found in salmon can help decrease levels of stress hormones. They also have been linked to decreasing blood pressure as well as depression. Eat 6 oz a week if you can find it wild!
Avocados, Bananas & Potatoes- these are all some of the highest sources of potassium, the nutrient that counteracts the affects of sodium. Increased sodium can raise blood pressure- making you feel more stressed out. Balance it out by adding more potassium to your diet. Craving potatoes? Try this! Paul’s Healthy Shredded Chicken Baked Potato Skin Tacos!
