by Karin Breuer

Created on: May 21, 2009   Last Updated: August 15, 2010

Best Foods to Fight Stress

Dr. Kirsti A. Dyer, MD, MS, FT defines stress as the body's reaction to a change that requires a physical, mental or emotional adjustment or response. (www.About.com ) We generally cope with most changes during the course of a day, but by Dr. Kirsti's definition, we experience stress daily. The reaction to those changes is a chemical increase in the hormones cortisol and adrenaline that manifests itself in a variety of ways including increased blood pressure, increased heart beat, more rapid breathing, increased sweating, feelings of anxiety, anger or fatigue. While severe stress may require medical interventions we can learn to manage our daily stress with exercise, adequate sleep and a well-balanced, nutritious diet.

There are three ways that foods fight stress: (1) by comforting us, (2) by reducing the levels of adrenaline and cortisol in our body, and (3) by building up our immune system.

Comfort foods are just what the name implies- foods we associate with good times or childhood memories. They are generally foods that belong to the complex carbohydrate group that include whole grain cereals, pastas and breads. A warm bowl of porridge with milk and brown sugar, a serving of pasta with Alfredo Sauce or a spicy bowl of lentil soup goes far in reducing the stress levels we feel. These foods, in addition to comforting us emotionally have nutritional basis for reducing our stress levels. They are high in B-vitamins that help to regulate our blood sugars and keep our energy stable and also boost our serotonin level which is the calming chemical found in our brain.

The foods that fall into the second group - reducing levels of adrenaline and cortisol, the stress hormones - include fatty fish like salmon and tuna which are high in Omega-3 oil, an anti-oxidant that checks cortisol and adrenaline levels, oranges with their high level of Vitamin C which studies have shown also control the stress hormones, raw veggies which reduce the stress levels mechanically as munching releases clenched muscles in the face and neck, and warm milk which reduces muscle spasm and soothes tensions and anxiety. Drinking black tea has also been shown to reduce adrenaline levels in the body.

For the long term, however, it is best to build up our immune system, thereby lowering our blood pressure which in turn reduces the spiking of blood pressure and heart beat during periods of stress. Foods which are high in Vitamin B including Vitamin B5 also known as pantothenic

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