Reduce Stress & Anxiety - How to Relieve Them with Good Nutrition

When you are stressed and anxious, your body reacts primitively and focuses on survival and not necessarily on making sure your immune system is supported.  Unfortunately, the longer amount of time that you and your body are stressed, the worse off your immune system becomes.  The weaker your immune system is, the more likely you are to catch colds and other viruses.  A low functioning immune system can trigger even more unwanted reactions in your body, like inflammation which can have an effect on how all body parts work.  All of these effects from stress and from the accompanying weak immune system can lead to high blood pressure, heart attack, diabetes, stroke, arthritis, and even cancer.  Most people don’t realize how serious a problem inflammation can be.  You can help your body to function better and decrease inflammation with good nutrition, such as the following: 

Blood vessels in the brain are protected from inflammation when you consume berries, especially strawberries and blueberries, and it helps to keep you sharp. Anthocyanins, also known as flavonoids, are the plant nutrients found in berries that are responsible for their benefits. They act like soldiers to protect your cells from damaging free radicals. Similarly, onions, apples, red wine, and grapefruit all help to reduce inflammation because they have quercetin, another flavonoid with similar properties.

Another flavonoid that has anti-inflammation properties is called flavanols which is found in cocoa and dark chocolate.  An Italian study revealed that people who ate three quarters of an ounce (or about half) of a dark chocolate bar every three days had lower levels of inflammation than those in the study who ate no chocolate at all.  Remember, everything in moderation – don’t overdo it!  Look for dark chocolate with at least sixty percent cocoa per ounce of chocolate.  Another option – especially for those who may have trouble controlling themselves – would be to sprinkle natural, unsweetened cocoa powder on yogurt or oatmeal. 

Increased blood cholesterol and cholesterol deposits on the arteries is another important problem that chronic stress can cause.  It has been found that eating a lot of legumes can dramatically affect total cholesterol levels by reducing total number.  Eat foods rich in soluble fiber like lentils, peas, and beans to help reduce the absorption of cholesterol in your body. 

You knew this was coming, didn’t you?  Fish is rich in Omega-3 fatty acids.  Omega-3 helps reduce cortisol, which helps to relax your blood vessels and reduce blood pressure.  Foods rich in Omega-3 or DHA (a type of Omega-3 fat) include salmon, halibut, tuna, and even certain yogurts, milk, and eggs. 

Tryptophan is an amino acid that can be found in yogurt and milk and it helps the body make serotonin.  Serotonin has a calming effect and can help lessen anxiety, thereby helping to reduce stress.  So, if you’re a stressed-out mommy (thinking about myself here!), put the kids to bed and sit down and enjoy the relaxing benefits of a nice low-fat cup of yogurt before you turn in (well, an hour or two before would be best!)