We all go through tough times every now and then when faced with stressful situations.
As a matter of fact, stress is an inherent part of our daily routine and there is little we can do to completely abolish it from our lives, but a lot to control how it affects us.
One of the best strategies to use to combat stress is adopting healthy eating practices.
When stress and hunger strike, there is nothing wrong with reaching for comfort food, as long as you are willing to replace simple sugars and starches with real stress-fighting alternatives.
DARK CHOCOLATE
This is not a myth; the ‘chocolate cure’ is real. Moderate consumption of dark chocolate on a daily basis can actually reduce your stress levels, as it stimulates the production of endorphins and increases serotonin levels in the brain. These are often called the ‘happy hormones’, as they regulate the nervous system and can positively affect our mood by alleviating anxiety and depression. They are also high in magnesium, also known as an ‘anti-stress’ mineral for regulating energy production and relaxing your body’s muscles.
GREEN LEAFY VEGETABLES
Dark green leafy vegetables like spinach or Swiss chard contain folate, which instigates the production of dopamine in your body and keeps stress levels balanced. Other nutrients they nerve function and thus can help you be less irritable.
FISH
Studies have shown that those who consume an abundance of omega-3 fatty acids are less likely to suffer from depression and anxiety and stress-related diseases. Next time you have a busy week at work, try to incorporate some fatty fish in your dinner schedule.
NUTS AND SEEDS
When at work, it is usually difficult to resist munching on something, especially if you get hungry and cannot concentrate. Instead of making the easy choice of a store-bought snack loaded with calories, make the right choice and take a mix of nuts and seeds from home. Melatonin in walnuts can help you improve your sleeping patterns, raw pumpkin seeds packed with high gamma-tocopherol vitamin E, vitamin K and B vitamins can promote mental relaxation, while almonds are good for stabilising your blood sugar levels.
WHOLE GRAINS
Falling into the category of complex carbohydrates, whole grains slow down the digestion process. This means that sugars are released into your bloodstream more slowly and make the effect of serotonin released last longer. Oats and brown rice are among the whole wheat products that can cheer you up.
YOGHURT
Yoghurt contains calcium, one of the nutrients that lift your spirits, since it helps maintain well-functioning nerve impulses and lactobacillus which has been proved to be useful for gut flora (micro-organisms that promote proper digestion).
According to a 2013 study, people eating probiotic yoghurt twice a day were less vulnerable to stress and anxiety. Live bacterial cultures in yoghurt were found to reduce activity in the part of the brain linked to emotion and pain and increase activity in brain areas related to decision making.
Still not convinced? Maybe this collection of healthy snack recipes can make you change your mind.
Let’s start with a Dark chocolate chia seed pudding.
The reason to try this recipe lies in the numbers. Chia seeds have five times the calcium of milk, twice the potassium of bananas, three times the iron of spinach and three times the antioxidants of blueberries. Plus, it won’t take more than five minutes to prepare.
Ingredients:
3 cups of unsweetened almond milk (or skim, soy or rice)
1/2 cup chia seeds
3 tablespoons unsweetened dark cocoa powder
2 packets of stevia
1 tablespoon maple syrup or honey
Shaved chocolate or berries for garnish (optional)
Method:
1. In a mixing bowl, whisk together all ingredients.
2. Cover and refrigerate for four hours or overnight.
3. Serve and garnish with shaved chocolate or berries.
Sources: health.com, eating.sfgate.com, healthambition.com, nydailynews.com, stress.org.uk, healthygenerationyfoodie.com, foodnetwork.com, thescienceofeating.com, tasteofhome.com, food.com, cookieandkate.com