Top 10 Stress-Reducing Foods + CortiSLIM!

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.

 

11. CortiSLIM Advanced with Vinpocetine   www.cortislim.com

Stress and nutrition

Ongoing stress can take a toll on your body – it can cause weight gain, digestive problems, fatigue, poor memory, moodiness, headaches and muscle pain. Too much stress can also increase the risk of heart disease and diabetes. The good news: Consuming certain foods and nutrients, at the right times, can help you deal with stress and feel better.

The body responds to stress by prompting your adrenal glands to release cortisol and adrenaline, two stress hormones that increase heart rate, elevate blood pressure and mobilize glucose (energy) for your brain and muscles. When stress is always present, this fight-or-flight response stays turned on. Prolonged stress accelerates your body’s use of carbohydrate, protein, fat and many vitamins and minerals. So the better nourished you are, the better your body is able to cope with daily stress.

Research findings from Britain, called the Food and Mood Project, support the link between a healthy diet and stress reduction. Among 200 people surveyed, 88 per cent of people reported that changing their diet improved their mental health. Sugar, sweets, caffeine and alcohol were among a list of foods found to exacerbate stress while fruit, vegetables, fish, nuts and water helped calm stress. So did eating regularly and not skipping breakfast.

The following diet tips are important strategies to help your body manage stress.

Don’t skip breakfast

The morning meal replenishes your body with glucose after a night of fasting. A balanced breakfast should include grains (oatmeal, whole-grain toast, high-fibre cereal), protein (egg whites, Greek yogurt, milk, cottage cheese) and a source of healthy fat (nut butter, avocado, flaxseeds, chia seeds).

Eat five times a day

Eat at regular intervals during the day to keep your blood sugar (glucose) steady, ready to fuel your brain and muscles. Eating too little – and not often enough – can cause imbalances in blood sugar that lead to mood swings, low energy, poor concentration and hunger.

Snack wisely

Good options include fruit and nuts, yogurt and berries, cheese and whole-grain crackers, a whole-food energy bar (e.g. Larabar, Elevate Me Bar, KIND Bar, Vega One Bar) or a protein shake than includes fruit. If necessary, set a timer to remind you to eat.

Focus on carbohydrates

Ongoing stress lowers serotonin, a brain chemical that’s important for sleep, memory and feeling calm and relaxed. Studies show that people under stress have higher serotonin and lower stress hormone levels when they eat a high-carbohydrate – versus high-protein – diet. And they report feeling more mentally sharp and less depressed. Base your meals and snacks on carbohydrate-rich foods such as whole grains, sweet potato, legumes and fruit rather than protein-rich foods like meat, poultry and eggs.

Boost B vitamins

The body uses B vitamins to mobilize its stored energy for immediate fuel. And vitamin B6 is also needed to make serotonin.

Good sources of B vitamins include enriched breakfast cereals, wheat germ (add it to a smoothie), legumes (add lentils or black beans to salads), nuts and seeds, leafy green vegetables, meat, poultry, milk and yogurt. You’ll find plenty of B6 in chickpeas, tuna, salmon, potatoes, bananas, avocados and turkey. To ensure you’re covered for B’s, consider taking a multivitamin mineral or a B complex supplement.

Get extra C

Vitamin C is thought to help blunt the rise in cortisol during stress and, in so doing, mitigate some of the harmful effects of high cortisol. People who have high blood levels of vitamin C have been shown to fare better mentally and physically when exposed to stressful situations compared to those with low levels of the nutrient.

Vitamin-C-rich foods include citrus fruit, cantaloupe, kiwifruit, strawberries, bell peppers, broccoli, Brussels sprouts, cauliflower and cabbage. To supplement, take 500 milligrams of vitamin C once or twice daily.

Limit caffeine and alcohol

Too much caffeine and alcohol can reduce mental focus, disrupt sleep and boost cortisol. Switch to decaf or tea. Black and green teas are considerably lower in caffeine than coffee (one cup of regular brewed coffee has about 90 to 200 milligrams of caffeine; one cup of tea has 15 to 60 milligrams). If you can’t give up caffeinated coffee completely, limit yourself to no more than one drink per day before noon.

Supplementation can help

Supplements like CortiSLIM that focus on stress management can help also. Recent studies have shown the ingredient, Vinpocetine, is very effective in managing stress, inflammation, blood flow and heart. It also contains Chamomile, long known for its calming affects on the body.