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Sunday 1 November 2015

Which are the best stress busting foods?

Stress-Busting Foods - How They Work:
Stress: We all have it, and how we handle it can make all the difference. Stress management can be a powerful tool for wellness, since too much stress can affect physical health. There are many strategies, and one of them is all about what you eat. Foods can help tame stress in several ways. Comfort foods, like a bowl of warm oatmeal, boost levels of serotonin, a calming brain chemical. Other foods can cut levels of cortisol and adrenaline, stress hormones that take a toll on the body over time. And a healthy diet can counter the impact of stress, by shoring up the immune system and lowering blood pressure
Stress buster foods:
Complex Carbs
All carbs prompt the brain to make more serotonin. For a steady supply of this feel-good chemical, it's best to eat complex carbs, which are digested more slowly. Good choices include whole-grains, breads, and pastas, as well as old-fashioned oatmeal. Complex carbs can also help you feel balanced by stabilizing blood sugar levels.
Vit C
Oranges make the list for their wealth of vitamin C. Vitamin C can curb levels of stress hormones while strengthening the immune system. In one study of people with high blood pressure, blood pressure and cortisol levels (a stress hormone) returned to normal more quickly when people took vitamin C before a stressful task.
Spinach
Too little magnesium may trigger headaches and fatigue, compounding the effects of stress. One cup of spinach goes a long way toward replenishing magnesium stores. Not a spinach eater? Try some cooked soybeans or a filet of salmon, also high in magnesium. Green leafy vegetables are a rich source of magnesium.
Fatty Fish
Omega-3 fatty acids, found in fish such as salmon and tuna, can prevent surges in stress hormones and may help protect against heart disease, mood disorders like depression, and PMS. For a steady supply of feel-good omega-3s, aim to eat 3 ounces of fatty fish at least twice a week and in case you are vegetarian opt for flax seeds or discuss with your doctor regarding supplementation.
Nuts
Pistachios, as well as other nuts and seeds, are good sources of healthy fats. Eating a handful of pistachios, walnuts, or almonds every day may help lower your cholesterol, ease inflammation in your heart's arteries, make diabetes less likely, and help protect you against the effects of stress. Don't overdo it, though: Nuts are rich in calories
Raw Veggies
Crunchy raw vegetables can help ease stress in a purely mechanical way. Munching celery or carrot sticks helps release a clenched jaw and that can ward off tension. De-Stress With Exercise Besides changing your diet, one of the best stress-busting strategies is to start exercising. Exercise boosts oxygen circulation and spurs your body to make feel-good chemicals called endorphins. Aim for 30 minutes of exercise three to four times a week.

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