Most people struggle with balancing life demands with work commitments. But for entrepreneurs, finding balance can seem near impossible. The pressure of getting everything done can be overwhelming. And, if left unchecked, that stress can lead to other issues, including high blood pressure and depression.
Worst of all, stress leads people make poor food choices. When you self-medicate with junk food, it can actually amplify anxiety and do more damage to your health. But there are a few healthy foods that actually help offset stress. Include these in your regular diet, and you’ll feel more grounded and more productive. You might even lose a few pounds in the process.
1. Turkey. Turkey contains tryptophan, an amino acid that boosts serotonin production, which helps alleviate stress. Add turkey to your morning omelet or slice it up into a salad at lunch.
2. Spinach. This leafy vegetable is great source of magnesium, a mineral that helps promote a sense of calm. Spinach, which is a great source of fiber, also helps boost your energy levels. Opt for this instead of lettuce in your salad at lunch.
3. Salmon. This fish is full of Omega 3 essential fatty acids, which help to boost serotonin production. The DHA (docosahexanoic acid) in Omega 3 fats help to nourish the brain while mitigating stress hormones. Plus, the Omega 3 in salmon can reduce inflammation and promote healthy blood flow, both of which are compromised with chronic stress. Enjoy wild Alaskan salmon up to three times a week.
4. Nuts and seeds. Nuts and seeds are a rich source of Omega 3 and Omega 6 essential fatty acids, which help reduce stress. Walnuts are one of the best sources of Omega 3s. Cashews and sunflower seeds also contain tryptophan, which boosts serotonin production and can take the edge off a stressful day. Have a handful of nuts as an afternoon snack.
5. Oatmeal. The complex carbohydrates in oatmeal help to boost serotonin production. Plus, oats have a lot of calming magnesium as well as potassium, which has been shown to help lower blood pressure. Have a bowl for breakfast with some walnuts and cashews, as well as some cinnamon to help stabilize your blood sugar, and you will on your way to a more tranquil day.
6. Citrus fruit. Oranges, grapefruit, and other citrus fruits are a great way to get your vitamin C, which studies show reduces stress levels. Plus, vitamin C is a powerful antioxidant that boosts your immune system. Have an orange in the afternoon for a calming and nourishing snack.
7. Sweet potatoes and carrots. Root vegetables are a good source of fiber and carbohydrates, which can help to boost serotonin production. Plus, because they are subtly sweet, they can offset cravings for sugar. Sweet potatoes and carrots are also a great source of vitamins and minerals that are good for your blood pressure and your heart. Have a handful of baby carrots with some almond butter in the afternoon or a sweet potato with dinner a couple of times a week.
8. Dark Chocolate. Most people would probably agree that chocolate is one of their favorite foods that reduce stress. Just unwrapping a piece of dark chocolate could put a smile on your face, but some research suggests that eating it may enhance those feel-good effects. “Growing evidence suggests that the antioxidants in cocoa help relax blood vessels, helping to lower blood pressure and boost circulation,” Devje says. One 2017 study found that 20 g per day of dark chocolate could have a beneficial effect on cardiovascular health.
9. Greent Tea. Fire up the kettle and nestle in for a comforting cup of stress relief. “The active nutrient found primarily in the green tea plant is the amino acid L-theanine,” Nico explains. A study published in Biological and Pharmaceutical Bulletin found the anti-stress benefits of the L-theanine in low-caffeine green tea, which relaxes the mind without contributing to a drowsy effect on the brain. Another bonus: Green tea isn’t likely to give you jitters the way coffee can.