Eating Well Can Take a Bite Out of Stress

Who hasn’t fretted that last night’s chocolate cake will add another pound or that we aren’t as slim or fit as we were just a few short years ago?

Let’s face it, eating causes stress. And since studies show that too much stress can deplete your natural reservoir of energy, you can wind up under even more pressure by letting it worry you.

Relax, though, because, just as eating can cause stress, the right food choices can just as easily relieve it--and enhance your mood at the same time.

When dealing with stress-related energy depletion, you’ll need a nutritional strategy that accomplishes two goals: to fight the stress in the first place and naturally to increase your energy source. Failure to rein in stress can lead to high blood pressure, depression, insomnia and the production of “free radicals,” which are believed to play a role in some heart diseases, cancers and premature aging.

Foods That Fight Stress: Foods containing the amino acid tryptophan--like turkey, chicken, seafood and nuts--can boost the level of serotonin to your brain. Serotonin is a naturally occurring substance that can fend off many stress-related symptoms, like depression, frustration and irritability. And for a good one-two punch, eating high-carbohydrate foods--like pasta and rice--an hour or two later will increase your body’s own production of tryptophan. Magnesium, which is found in cooked spinach, fortified cereals and whole-wheat breads, also is tryptophan-friendly.

Use Food for Your Mood: When your mood needs a lift, a little creativity and some treats from the pantry can go a long way.

Typical “comfort foods” are those that warm and relax you, like oatmeal, hearty soups and high-carbohydrate treats, like grains, pastas and rice.

The comfort from these foods is an emotional response, rather than a physical response brought on by most foods. Comfort foods evoke fond childhood memories, stirred by the senses of smell and taste rather than tryptophan, magnesium and carbohydrates. The smell of mom’s fried chicken or grandma’s meatloaf can transport us back to a less hectic, more innocent time of our lives.

If you’re twentysomething or older, though, it’s unlikely that mom or grandma knew the benefits of going low fat and high fiber in their recipes. That’s why, when filling your home with the smells of yesterday, substitute healthy alternatives. Bake your chicken instead of frying it and use the leanest meat in your loaf.

Eat to Boost Energy: If stress is making you lethargic, then you may need an energy-enhancing diet.

Eating five smaller meals each day instead of three big ones keeps your fuel supply constant and helps your brain and nervous system to function properly. Make your two extra meals with fruit, sliced veggies, low-fat pretzels and small amounts of protein. (Lean cuts of meat or poultry, beans or tofu are good protein sources.) Also, you might consider eating more complex carbohydrates that are low in sugar, like whole-grain breads and cereals, beans and most vegetables. This type of fuel gives you sustained energy.

Don’t Overdo It: “Anything in moderation” is a good guide, but you should still go easy on the sugar. While foods with lots of sugar will bring your energy level up, it’s only temporary. And when the low hits after the sugar high, you’ll be worse off than when you started. Therefore, think twice about cakes, cookies, muffins and candy. Having said that, don’t underestimate the power of a single scoop of frozen yogurt to melt away a bad day’s stress and provide a needed energy boost.

With just a little bit of planning and forethought, it should be easy to eat your way to less stress and more energy.