1. Oatmeal
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.
2. Oranges
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.
3. Spinach
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.
4. Salmon
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.
6. Pistachios
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.
7. Avocados
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.
8. Almonds
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.
9. Asparagus
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.
10. Blueberries
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.
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