START A PETITION 25,136,189 members: the world's largest community for good
START A PETITION
x
Dec 23, 2013

To overcome the winter and the holiday season without stress and without eating excessively, some foods can be helpful, in particular the ten foods listed by nutritionists of Washington University: these foods are a good aid for your health because they help to rest better and fight anxiety that causes eating too much and bad, especially when it's time to celebrate.

Some foods appear to soothe us; others fight the inflammation that comes with stress,” said Connie Diekman, director of university nutrition at Washington University in St. Louis. “Stress eating, however, can be a problem this time of year. During stressful periods, there is the mental response of ‘I need to do something.’ And that ‘something,’ for some of us, is eating as much as we can as fast as we can. We have learned. ‘If I eat, I can avoid’ or ‘I can energize.’ The problem is, of course, once people do it, they realize it didn’t help.”

Diekman encourages to eat a healthy meal every three to four hours to maintain healthy blood-sugar levels. She also reminds that rest is very important: “Lack of sleep is a huge trigger for inflammation as well as overeating. If you don’t get a minimum of five hours a night, there is a higher probability you will overeat.”

Here are 10 foods to help fight stress during the holidays
These foods give you a greater sense of satiety, need to be chewed for a longer time, maintain the correct blood sugar levels or lower blood sugar, have anti-inflammatory effects and increase the levels of serotonin that has proven soothing effects. These foods also have beneficial effects on brain function. Finally, hot drinks facilitate sleep.

1) Whole grains
Diekman said whole grains, such as oatmeal, whole-grain breakfast cereal and breads offer a range of stress-busting benefits. “They help you feel full longer, require chewing, which releases anxiety, and maintain blood sugar levels,” said Diekman. “Starting the day with oatmeal is one way to fuel the body, warm the core and provide nutrients that keep the body strong.” Whole grains also boast serotonin, which is known for its calming effect.

2) Vegetables
Diekman said stress-eaters should stock a fridge full of crunchy veggies. Just the act of chewing vegetables like carrots and celery may relieve tension. “Raw vegetables generate lots of crunch, which is an aid to alleviating anxiety and prevents jaw clenching,” Diekman said.

3) Vitamin C-rich foods 
Foods loaded with Vitamin C help fight inflammation and keep the immune system strong. “Research shows foods with flavonoids help our bodies fight stress. What the research does not show, though, is that they prevent stress,” Diekman said. “So it’s important for people to realize this isn’t about finding a capsule that has their flavonoids. It’s about getting these whole foods that keep the immune system functioning on a normal keel. So grab some oranges, blueberries, strawberries or even some spinach.”

4) Nuts
Nuts, especially walnuts, almonds and pistachios, contain healthful fats, which can help the body fight stress-induced inflammation. Unfortunately, the unhealthy fats found in comfort foods such as french fries and bacon don’t have the same benefits. “A high-fat meal can put you to sleep,” Diekman said.

5) Dark chocolate
Dark chocolate, the healthiest variety of chocolate, both increases serotonin and reduces cortisol, the inflammation-inducing hormone triggered by stress. “Just remember to choose portions wisely,” Diekman said.

6) Oily fish
Oily fish can block and, in some cases, counteract stress biomarkers, Diekman said. “Oily fish like tuna, salmon and sardines are rich in omega-3 fatty acids, which help fight inflammation, a common result of stress, and they have a good variety of vitamins that keep the body strong,” said Diekman. “And oily fish also seems to enhance the brain’s functioning power.”

7) Avocados
Super-food avocados are loaded with potassium, which can lower blood pressure. “They can help keep the balance in muscle activity and fluid balance,” Diekman said. “In general, plant foods are just packed with compounds beyond the vitamins and minerals that play a huge role in the overall health of the body.”

8) Hot tea
Studies show tea’s plant compounds help us relax. But so does its warmth, Diekman said. “When we drink something cold, it causes the body to raise its core temperature; the opposite happens when we drink something really hot. But warm drinks appear to be calming to the body,” Diekman said.

9) Warm milk
Like a cup of hot tea, warm milk is soothing. Milk also boasts tryptophan, a key ingredient in making serotonin. “The milk sugars, like all carbohydrates, act on serotonin in the brain,” Diekman said. “Enjoy the milk with a graham cracker or another complex carbohydrate to get more glucose.”

10) Water
Think you can only get dehydrated in the summer? Think again. “You may not be sweating in the winter, but you are still losing fluids from the surface of the skin. That’s why your skin gets so dry,” said Diekman. “Hydration is essential to fighting stress since fluids keep fuel circulating in the body and the right balance of the electrolytes helps muscles and nerves perform their best.”


Sources: http://goo.gl/QD2Q8C

Visibility: Everyone
Posted: Monday December 23, 2013, 10:16 am
Tags: rest food blood sugar stress fighting levels satiety [add/edit tags]

Group Discussions
Comments
Or, log in with your
Facebook account:

Author

Cristiana Crestani
female , single
Lethbridge, AB, Canada
CRISTIANA'S SHARES
Feb
18
(0 comments  |  discussions )
\nA new study published in the Journal of Consumer Research (PDF) reveals that subjects salivated over the smell of chocolate cake as much as those that only saw a picture of chocolate cake and encouraged to imagine the smell. We already know that Real...
Feb
17
(0 comments  |  discussions )
\nDoes a sound mind really relate to you having a sound body? Does a flexible body equal a flexible mind? According to a recent study there may be some real truth in this, with findings suggesting that exercise may enhance your creative thought process...
Feb
14
(0 comments  |  discussions )
\nCumin seeds are pungent, potent little things with the ability to significantly change the trajectory of a dish. They are featured prominently in Mexican, Mediterranean, Indian, Middle Eastern, and certain Chinese cuisines. Back in the Middle Ages, c...
Feb
13
(0 comments  |  discussions )
\nNutrition science is full of contradictions. Now there may be one more paradoxical dietary rule to keep you perpetually confused: full-fat diary products may help you keep the pounds off. That\'s according to two new studies that found those who enjoy...


SHARES FROM CRISTIANA'S NETWORK
Feb
5
(0 comments  |  discussions )
\\nYes, who is God?\\r\\nThey kicked me out of two groups because, they are preaching and when it is time to forgive they are pure innocent.  I am atheist.  I have study 3 years in Theology, so I think I know what I am talking about.  \\r\\n...
Jan
13
by Fred H.
(0 comments  |  discussions )
\\nA stainless steel tank the size of a basketball court lies buried in the sandy soil of southeastern Washington state, an aging remnant of U.S. efforts to win World War II. The tank holds enough radioactive waste to fill an Olympic-sized swimming poo...
by Fred H.
(0 comments  |  discussions )
\\r\\nThe Olympic Peninsula is home to important state-owne d forests and many of our state’s most iconic creatures. To keep these forest ecosystems healthy, WEC and our partners at Conservation Northwe st and Olympic Forest Coal...
Jan
2
by Tim C.
(0 comments  |  discussions )
\\nhere was an intriguing discussion on Facebook amongst some recruiters that I have great respect for (even when their opinions differ!): Casey Kugler had just got access to LinkedIn Recruiter for the first time and he was, of course, rather excited! ...
Oct
24
by Tim C.
(0 comments  |  discussions )
\\nIf you watch the X Factor, you’ll be familiar with the following phrases: “It means everything to me” and “I want this more than anything” usually followed by a short sob story and some tragic music. We love a good &lsq...


MORE MEMBER BLOGS
Mar 31
Blog: How to Extend the Life of your TRIAD Boilers by Kayleigh L.
(0 comments  |  discussions ) — \\nHow to Extend the Life of your TRIAD Boilers \\r\\n \\r\\nCorlis Engine Review\\r\\nEvery user desires to prolong the life of a unit. TRIAD assists their clients in achieving this important objective by informing them of ways they can avoid problems... more
Feb 27
Blog: Dr Oz Weight Loss - The 100% Natural And Very Efficient Diet Pill by Debra S.
(0 comments  |  discussions ) — \\nYes, Dr. Oz called Garcinia Cambogia Extract (HCA) the Holy Grail of Weight Loss. He went on to say, “Anytime I see a scientist get this excited about something like Garcinia Cambogia Extract and when I looked through some of this research and... more
Blog: My Favorite Websites by krysta I.
(0 comments  |  discussions ) — \\nIFAW: www.ifaw.org\\r\\nOCEANA www.oceana.org\\r\\nPETA: www.peta.org\\r\\nEARTH 911: www.earth911.org\\r\\nANI MALs ASIA: www.animalsasia.org\\r\\n \\r\\n\\r\\n\\n more
Feb 21
Blog: testing one two three by Geoff M.
(0 comments  |  discussions ) — hello world more
Blog: Garcinia Cambogia Reviews From Actual People Garcinia Pure Extract Is A Huge Success February 20 by Dany M.
(0 comments  |  0 discussions ) — \\nGarcinia Cambogia Reviews From Actual People Garcinia Pure Extract Is A Huge Success February 20\\r\\nGarcinia Cambogia System The Dr. Oz Lose Weight Quick Process Without Having Side Effects\\r\\nHe went on to say, “At any time I see a researcher... more
 
Content and comments expressed here are the opinions of Care2 users and not necessarily that of Care2.com or its affiliates.