Dec 17

Dec 17 Destress the Holidays

Foods That Help Calm Holiday Stress

By Jacqueline Gomes, RDN, MBA

Holiday stress…we all know it well. Between the shopping, prepping and cooking, your energy levels may be less than optimal. If you’re feeling like your energy hits below zero mid afternoon or you feel cranky or even spacey once 2 or 3pm hits, it may be time to recharge your diet. Help calm stress and maximize your energy throughout the holiday season by choosing the right foods.

Small, healthy meals and snacks can actually improve your energy levels. The key is to include both protein and complex carbohydrates to keep your energy level high throughout the day.

Foods that help reduce stress and anxiety…

Complex Carbohydrates will increase levels of serotonin, a brain chemical that gives you feelings of wellbeing.

Foods to Choose: Oatmeal, whole grain breads and crackers, brown rice, whole grain pasta

Vitamin C: A study showed that vitamin C can help reduce both the physical and psychological effects of stress on people.(1)

Foods to Choose: Oranges, bell peppers, tomatoes, apples, strawberries, blue berries

Omega-3 Fatty Acids: One study found those subjects who received omega-3 fatty acids showed a 20% reduction in anxiety symptoms compared to controls. (2)

Foods to Choose: Salmon, Cod Fish, Mackerel, Tuna

Nuts: Nuts such as almonds are rich in vitamin E to help strengthen the immune system and B-vitamins, which may help make you recover more quickly during stressful events.

Foods to choose: Almonds, walnuts, peanuts, pistachios

Exercise: Although not a food, exercise is a time honored stress reducer! Exercise released those “feel-good” hormones called endorphins. Aim for 30 minutes three to four days per week.

Exercises to try: Dancing, kickboxing, jogging, walking,