Stress management diet

Stress management can be a powerful tool for staying healthy. There's evidence that too much pressure doesn't just put you in a bad mood. People who are under constant stress are more vulnerable to everything from colds to high blood pressure and heart disease. Although there are many ways to cope, one solution is to eat stress-fighting foods. Read on to learn how a stress management diet can help.

Stress-busting foods: How they work

Foods can fight stress in several ways. Comfort foods, like a bowl of warm porridge, actually boost levels of serotonin, a calming brain chemical. Other foods can reduce levels of cortisol and adrenaline, stress hormones that take a toll on the body over time. Finally, a nutritious diet can counteract the impact of stress, by shoring up the immune system and lowering blood pressure. Do you know which foods are stress busters?

Complex carbohydrates

All carbohydrates prompt the brain to make more serotonin. For a steady supply of this feel-good chemical, it's best to eat complex carbs, which are digested more slowly. Good choices include wholegrain breakfast cereals, bread, pastas and porridge. Complex carbs can also help you feel balanced by stabilising blood sugar levels.

Simple carbohydrates

Dieticians usually recommend steering clear of simple carbs, which include sweets and fizzy drinks. But these foods can provide short-term relief of stress-induced irritability. Simple sugars are digested quickly, leading to a surge in serotonin.

Oranges

Oranges earn a place on the list for their wealth of vitamin C. Studies suggest this vitamin can reduce levels of stress hormones while strengthening the immune system.

Spinach

Popeye never let stress get the better of him – maybe it's all the magnesium in his spinach. Magnesium helps regulate cortisol levels and tends to get depleted when we're under pressure. Too little magnesium may trigger headaches and fatigue, compounding the effects of stress. One serving of spinach goes a long way towards replenishing magnesium stores. Not a spinach eater? Try a salmon fillet, also high in magnesium.

Oily fish

To keep cortisol and adrenaline in check, make friends with oily fish. Omega-3 fatty acids, found in fish like salmon and tuna, can prevent surges in stress hormones and protect from heart disease. For a steady supply, aim to eat about 85g (three ounces) of oily fish at least twice a week.

Black tea

Research suggests black tea can help you recover from stressful events more quickly. One study compared people who drank four cups of tea daily for six weeks with people who drank a tea-like placebo. The real tea drinkers reported feeling calmer and had lower levels of cortisol after stressful situations. Coffee, on the other hand, can boost levels of cortisol.

Pistachios

Pistachios can soften the impact stress hormones have on the body. Adrenaline raises blood pressure and gets your heart racing when you're under stress. Eating a handful of pistachios every day may lower blood pressure, so it won't go as high when you have an adrenaline rush.

Avocados

One of the best ways to reduce high blood pressure is to get enough potassium -- and half an avocado has more potassium than a medium-sized banana. In addition, guacamole offers a nutritious alternative when stress makes you crave a high-fat treat.

Almonds

Almonds are full of helpful vitamins. There's vitamin E to bolster the immune system, plus a range of B vitamins, which may make the body more resilient during bouts of stress. To get the benefits, snack on a quarter of a cupful every day.

Raw vegetables

Crunchy raw vegetables can fight the effects of stress in a purely mechanical way. Munching celery or carrot sticks helps release a clenched jaw, which can help ward off tension headaches.

Bedtime snack

Carbohydrates at bedtime can speed the release of serotonin and help you sleep better. Heavy meals before bed can trigger heartburn, so stick to something light like toast and jam.

Milk

Another bedtime stress buster is a glass of warm milk. Researchers have found calcium can reduce muscle spasms and soothe tension, as well as easing anxiety and mood swings linked to PMS. Dieticians usually recommend skimmed or low-fat milk.

Herbal supplements

There are many herbal supplements that claim to fight stress. One of the best studied is St John's wort. Some studies appear to show some benefits for people with mild-to-moderate depression. Although more research is needed, the herb also appears to reduce symptoms of anxiety and PMS. There is less data on valerian root, another herb said to have a calming effect.

De-stress with exercise

Besides changing your diet, one of the best stress-busting tips is to start exercising. Aerobic exercise is the most effective, because it increases oxygen circulation and produces endorphins -- chemicals that make you feel happy. To get the maximum benefit, aim for 30 minutes of aerobic exercise three to four times a week.