Management of Stress through Nutrients Stress is a common problem that we all have to deal with in our lives. The foods we eat can be utilized as a tool to overcome or reduce the effect of stress on the body. When under stress, it is important to consume all important nutrients in order for the body to cope and function effectively. These include Complex Carbohydrates - whole grains, vegetables and fruits boost levels of serotonin, a chemical in the brain that makes us calm. Serotonin is considered to be the brain's natural "feel good" chemical and appetite suppressant. Complex carbohydrates take longer time to digest, stabilize blood sugar level and keep someone calm for longer period of time. Proteins- Proteins are made of amino acids. The amino acid tryptophan. is needed for serotonin production in brain. So, it is advised to include chicken, cauliflower, broccoli, milk, cheese, egg, soyabean, bananas which are rich sources of tryptophan. As carbohydrates makes tryptophan more available in the brain, eat healthy carbohydrate along with them. Folic acid -It elevates mood, reduces stress & anxiety and improves mental sharpness. Vitamin B6 - It is required for the production of serotonin, a neurotransmitter that regulates mood, and GABA, a neurotransmitter that acts as a calming agent. Vitamin B12 - It helps to produce both GABA and norepinephrine, a neurotransmitter that helps in maintaining a positive mood. Vitamin C - It is an antioxidant that neutralizes free radicals and protects the body against cell damage. Stress depletes vitamin C levels in the body. It is required to metabolize phenylalanine and tyrosine effectively. Increase in vitamin C improves body's ability to cope with the stress response. Magnesium - It helps in the production of GABA and dopamine-neurotransmitters that stimulate pleasure centre in the brain. Stress-Busting Foods Foods can elicit an emotional response when eaten. Certain foods boost levels of serotonin while other foods can cut levels of cortisol and adrenaline, the stress. hormones that take a toll on the body over time. Some Stress-Busting Foods are Food Stress Protection Value Walnuts An excellent source of omega 3 essential fatty acids which improvesmood. It also contains vitamin B6, tryptophan, protein and folic acidwhich contribute to stress relief. Berries Rich in vitamin C and antioxidants. It helps to combat stress bylowering cortisol levels and has been linked to sharper cognition. Broccoli One of the good mood foods is broccoli which has stress relievingvitamin B6. It also contains folic acid which is important in fightingdepression. Fatty Fish Like mackerel, salmon, tuna sardines also contain omega 3 fattyacids which can prevent surges in stress hormones & boost thelevels of serotonin, a neurotransmitter for good mood. It also hasstress fighters like B6 and B12. These are important for the optimumfunctioning of the brain and enhance memory and mood. DarkChocolate Lowers blood pressure, contains magnesium which relaxesmuscles. Chocolate’s serotonin elevating activity helps to modifymood in a positive way. Chocolate also contains amino acid gammaaminobutyric acid (GABA) that reduces anxiety. Green Tea Packed with L-theanine, it increases the brain’s output of relaxationinducing alpha waves and reduces output of tension-makingbeta waves. Flax seeds Rich in Omega 3 fatty acids it is a good brain food. Oranges Rich in vitamin C, it lowers blood pressure and stress hormonecortisol, while strengthening immunity. It also contains folic acidwhich helps to relieve stress. Spinach Being a rich source of magnesium, it helps to lower stress levelby keeping a person calm and by preventing blood pressure fromspiking. Spinach is loaded with vitamin C, hence lowers bloodpressure and stress hormone cortisol Avocado Rich in potassium and healthy fats they reduce stress and anxiety,boost concentration and improve mood. Almonds Almonds are rich in vitamin E to bolster the immune and B vitaminwhich makes one more resilient during stress Banana Has a combination of vitamins B6, A and C, fiber, tryptophan,potassium, phosphorus and iron and has great mood lifting power. Eggs Rich in high-quality protein and omega 3 fatty acids, vitamin B12,vitamins B2, B5, vitamin D & tryptophan hence considered a goodstress busting food. Healthy Eating Tips to Follow while Under Stress Eating a healthy balanced diet can support a healthy immune system and provide the extra energy needed to cope with stressful events. Eat regularly and try not to skip meals. Eating 3 balanced meals a day which include all the food groups (fruits, vegetables, whole grains, low fat dairy products and lean proteins), will keep one fueled throughout the hectic day. Keep healthy snacks around. Good options include nuts, seeds, fruit, yogurt, roasted makhana etc. One or two snacks during the day will help one stay energized between meals. Reduce refined carbohydrates and sugar. The temporary "highs" provided by refined carbohydrate and sugary foods often end in with a crash in mood and energy. Reduce potato chips, namkeens, soft drinks, cookies, sweets, pastries and other high sugar snacks in your diet to feel more relaxed. Cut back on caffeine. Drinking too many caffeinated beverages (coffee, energy drinks, soda) can cause anxiety, irritability, sleeplessness, and headaches. Drink more water to keep hydrated-the recommended 8-10 glasses a day. Limit Alcohol: Alcohol interrupts your sleep cycle, contributing to depression and fatigue. Excessive consumption can increase anxiety by preventing your body from detoxifying harmful chemicals and bringing hormonal levels into balance. Practice mindful eating. When someone "stress-eats" they tend to eat quickly without noticing what or how much they are eating which can lead to weight gain. Mindful eating practices counteract stress by encouraging deep breaths, making thoughtful food choices, focusing attention on the meal and chewing food slowly and thoroughly. Source : Beautiful Inside Out Wellness Guide by Beauty and Wellness Sector Skill Council