Nutritious diet counteracts impact of stress

Undoubtedly, stress management can be a powerful tool for wellness. There is evidence that too much pressure is not just a mood killer. People who are under constant stress are more vulnerable to everything from colds to high blood pressure and heart disease. Although there are many ways to cope, one strategy is to eat stress fighting foods.
Foods can fight stress in several ways. Comfort foods, like bowl of warm oatmeal actually boost levels of serotonin, a calming brain chemical. Other foods can reduce levels of cortisol and adrenaline, stress hormones that take a toll on the body over time. Finally a nutritious diet can counteract the impact of stress, by shoring up the immune system and lowering blood pressure.

Do you know which foods are stress busters?

All carbs prompt the brain to make more serotonin. For a steady supply of this feel good chemical, it is best to eat complex carbs which are digested more slowly. Good choices include whole grain breakfast cereals, breads and pastas as well as old fashioned oatmeal. Complex carbs can also help you feel balanced by stabilizing blood sugar levels.
Dieticians usually recommend steering clear of simple carbs, which include sweets and soda. But these foods can provide short term relief of stress induced irritability. Simple sugars are digested quickly, leading to a spike in serotonin.
Oranges make the list for their wealth of vitamin C. studies suggests this vitamin can reduce levels of stress hormones while strengthening the immune system.
Research suggest black tea can help recover from stressful events more quickly.
Pistachios can soften the impact stress hormones have on the body. Adrenaline raises blood pressure and gets your heart racing when you are under stress. Eating a handful of pistachios every day can lower blood pressure.

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 medium sized banana. In addition, guacamole offers a nutritious alternative when stress has you craving a high fat treat.

Almond: Almonds are chock full of helpful vitamin E to bolster the immune system, plus a range of B vitamins, which may take the body more resilient during bouts of stress. To get the benefits, snack on the quarter of a cup every day.
Crunchy raw vegetables can fight the effects of stress in a purely mechanical way.
Another bedtime stress buster is the time honored glass of warm milk. Researchers have found calcium can reduce muscle spasm and soothe tension, as well as easing anxiety and mood swings. Dieticians typically recommend skim or low fat milk.

Herbal Supplements: There are many herbal supplements that claim to fight stress. Although more research is needed, herbs also reduce symptoms of anxiety and PMS.