Oatmeal helps get serotonin flowing, a calm-inducing hormone. Go with steel cut or old fashioned oats (instead of instant oatmeal) because they¹re higher in fiber and take longer to digest. Therefore, their calming effect lasts longer.
Oranges make the list because they¹re rich in vitamin C. Reliable studies show that it helps lower blood pressure and the stress hormone cortisol, while strengthening the immune system.
Too little magnesium may trigger headaches and fatigue, compounding the effects of stress. Spinach is packed with magnesium, which also regulates cortisol levels and promotes feelings of well-being. A cup of spinach contains 40% of your daily requirement, so work it into your meals or smoothies.
A diet rich in omega-3 fatty acids helps keep cortisol and adrenaline from spiking when you're feeling tense. For a steady supply of omega-3's, try to eat at least 3 ounces (about the size of your palm) of salmon 2-3 times a week.
5. Black Tea
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 juice or coffee. The tea-drinkers reported feeling calmer and had lower levels of the stress hormone cortisol after stressful situations.
Pistachios are a good source of healthy fats. Eating a small handful of pistachios, walnuts, or almonds every day may help lower your cholesterol, ease inflammation in your arteries, decrease your risk for diabetes, and protect against the effects of stress.
One of the best ways to reduce high blood pressure is to get enough potassium, and half an avocado has more potassium than a banana. Avocados are also rich in stress-relieving B vitamins, which help promote healthy nerves and brain cells. Guacamole is a good choice when stress has you craving a high-fat treat. Avocados are high in calories though, so mix a bunch of onions and tomatoes into your guacamole and be careful not to overeat.
Almonds are chock-full of helpful vitamins: Vitamin E to boost the immune system, plus B Vitamins, which may make you more resilient during bouts of stress and help boost your immune system. To get the benefits, enjoy a small handful daily.
Depression has been linked to low levels of folic acid, and asparagus is an excellent source. A single cup of asparagus provides 2/3 of your daily value, and it¹s easy to fit into almost any meal. Try marinating them in olive oil and wrapping them in foil on the BBQ. They¹re also great steamed or sautéed in an omelet.
Blueberries are loaded with antioxidants and vitamin C, making them excellent stress-busters. When we¹re stressed, our bodies need vitamin C and antioxidants to help repair and protect healthy cells. Combine blueberries with Greek yogurt for a well-balanced, stress-reducing snack.