FOODS THAT FIGHT STRESS

Life can be full of stress, with competing pressures pulling in every direction at once. For some people, stress turns into a recognized illness that needs treatment, while for most it’s accepted as an unfortunate fact of life that must be endured. This needn’t be the case. There are many ways to combat stress in day-to-day life, from relaxation techniques to taking time out for calming activities. But there’s one stress-buster that surprises many people: paying attention to diet.

Dark Chocolate 1

Tryptophan 2

The link between what you consume and your state of mind is clear—you only need to consider the effects of too much coffee or too much alcohol to see that. The same principle goes for foods, as well as drinks. Some foods have a fast but temporary effect on your mental state, while others have a longer, cumulative effect.

If you suffer from anxiety, consider adding more of these food types to your diet.

cts of too hol to oes for foods every can in a calmer within as little as a

In addition to the serotonin-induced effect of consuming chocolate, which gives a temporary “rush” (which is why some people find chocolate so hard to cut down on), dark chocolate has long-term benefits. It’s a great source of magnesium and I-theanine, both of which are powerful natural relaxants, and studies have shown that over time, high levels of these substances can speed up the metabolism of stress hormones, thus reducing their effects. Eating a small amount of dark chocolate every day can result in a calmer disposition within as little as a fortnight.

Tryptophan is an amino acid that increases serotonin levels in the brain, leading to calmness, a feeling of well-being, and even sleepiness. This effect is probably known best as the feeling you can get after a large turkey dinner. Turkey is indeed a good source of tryptophan, but that’s only half the story. Tryptophan needs carbohydraterich foods to be fully absorbed, which is why the combination of turkey and potatoes works so well. Nonetheless, although foods rich in tryptophan probably won’t work on their own, your body will store up reserves of tryptophan from the food you consume and release it when a good carbohydrate partner comes along. Good dietary sources of tryptophan include the aforementioned turkey and other poultry, along with eggs, milk, cheese, and other dairy products.

Zinc

Vitamin B

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A zinc deficiency has been shown to increase the chances of anxiety spiraling needlessly upwards. If you think you’re not eating enough zinc, then foods such as oysters and other seafood, dairy products, cereals, meat, and bread are all good natural sources.

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Numerous studies have shown that a vitamin B deficiency can disrupt brain function, leading to panic attacks and increased anxiety. Are you eating enough citrus fruit, eggs, leafy greens, and dark meats?

FOODS WITH OMEGA-3 ACIDS

5Omega-3 fatty acids are essential for the smooth working of the brain. Think of them as mental lubricants, helping to reduce inflammation, improving function, and also combating the hormone cortisol, which can lead to elevated stress. Furthermore, studies showed adding fatty acids to the diets of prisoners in the United Kingdom reduced bad behavior by up to onethird, which could be taken as a sign of a healthier and calmer mind. Great sources of omega-3 acids include oily fish, such as salmon, sardines, or tuna. For those who don’t eat fish; seeds, beans, and leafy greens such as spinach are also good sources.

If your anxiety is a result of a medical condition or other serious problems in your life, it will take more than a simple change of diet to solve everything. However, a good diet rich in stressfighting substances gives your brain a solid foundation on which to better cope with the pressures life can throw your way.