Foods to help you banish stress

But then this relieve is short-lived as she sees the traffic gridlock that she has to beat to get to the office where she resumes at 7: 30am. After spending about 30 minutes on the ever busy Lugbe road (Abuja), she gets to her office in Wuse just a few minute to 8 am. Already […]

But then this relieve is short-lived as she sees the traffic gridlock that she has to beat to get to the office where she resumes at 7: 30am. After spending about 30 minutes on the ever busy Lugbe road (Abuja), she gets to her office in Wuse just a few minute to 8 am. Already 20 minutes late, she gets to her desk and has many files to work on. Due to the amount of work she has to do, she did not eat lunch.  All she took for lunch was some biscuits and a bottle of the beverages.

Modupe  completed some urgent jobs and then hit the road back to Lugbe at 5 pm. She gets stocked in another traffic gridlock. She got to the children’s school at 5:30 pm. The children who were already tired of waiting could barely say hello to their mum.  She apologised to them and paid up the fine for late coming. At the time they got home, Modupe was already worn out. She dragged her feet to the sitting room and relaxed on one of the Sofas. While the children got glued to watching a cartoon on TV, Modupe could barely hear the noise they made, only the blare of the horn of her husband’s car woke her up at 7:30 pm. She was stressed out.

People like Modupe 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 with it, one strategy is to eat stress fighting foods. A nutritious diet can counteract the impact of stress, by storing up the immune system and lowering blood pressure. Dietitians say foods actually boost levels of serotonin, a calming brain chemical. Some foods can reduce levels of cortisol and adrenaline, stress hormones that take a toll on the body over time.

Mrs. Victoria Ajako, Assistant Head, Department of Dietetics, National Hospital, Abuja, said most carbohydrates prompt the brain to make more serotonin. “For a steady supply of energy it is best to eat complex carbohydrates, which are digested more slowly. Good choices include whole-grain breakfast cereals, breads and wheat.  Complex carbohydrates can also help you to feel balanced by stabilizing blood sugar level,” she notes.

Dietitians usually recommend steering clear of simple carbohydrates, which include sweets and soft drinks. Simple sugars are digested quickly, leading to a spike in serotonin, but remember to limit your intake of simple sugars and sweets.

Oranges make the list for their wealth of vitamin C. Studies suggest that this vitamin can reduce levels of stress hormones while strengthening the immune system. In one study done in people with high blood pressure, and cortisol levels (a stress hormone) returned to normal more quickly when people took vitamin C before a stressful task.

Dietitian say fish is loaded with omega-3 that is found to increase the release stress-free hormones in the brain and allows you to adapt to stress more effectively. This is exactly what makes individuals who eat fish feel relaxed after consuming it. Omega-3 fatty acids can be found in fish, such as salmon, mackerel, sardines and tuna.

Yogurt contains high levels of tryptophan, an amino acidity, which has a soothing effect and triggers your body to release a serotonin. Serotonin is chemical that helps the brain to relax.  Taking a cup of low fat milk an hour or two hours before going to bed makes you feel comfortable.

Medical experts say too little magnesium may trigger headaches and fatigue, compounding the effects of stress. Taking spinach can help replenish magnesium in the body. Green leafy vegetables are rich sources of magnesium.

Research suggests that black tea can help you to recover from stressful events more quickly. One study compared people who drank four cups of tea daily for six weeks with people who drank a tea-like placebo. The real tea drinkers reported feeling calmer and had lower levels of cortisol after stressful situations. When it comes to stress, the caffeine in coffee can boost stress hormones and increase blood pressure.

One of the best ways to reduce high blood pressure is to get enough potassium. Dietitians say half an avocado has more potassium than a medium-sized banana.

Crunchy raw vegetables can help fight stress in a purely mechanical way. Munching carrot helps release a clenched jaw and that can ward off tension.

Now, people like Modupe have a list of foods to eat that can help them ward off stress.