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The anti-stress diet
Burned out? A change in your diet might be just what you need for a burst of energy.
By Flannery Dean
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The diagnosis
Paralyzed by a relentless workload and a packed social schedule, you're too busy to exhale (if only your BlackBerry could do it for you). Your heart is beating at double time and your blood sugar is off the charts-so much to do, so little time to eat kale. “Eating poorly is, in itself, stressful on the body,” explains Theresa Albert-Ratchford, a nutritionist in Toronto and author of Cook Once a Week, Eat Well Everyday. “Skipping meals, overeating or eating badly sends signals to the body that it's under stress.”
The prescription
Give your body a breather by eating three meals and two snacks a day that are packed with fresh fruits and vegetables, whole grains and protein. Fruits and veggies offer stress-busting antioxidants (the body releases cell-damaging free radicals when it's anxious), while whole grains are full of complex carbs, vitamin B and protein, which help strengthen the body - it's an unbeatable combo for health and weight loss, says Albert-Ratchford.
Start building your meals by hand - literally. Each meal should consist of at least two handfuls of fresh vegetables, one handful of what Albert-Ratchford calls “smart carbs” (quinoa, millet, barley or sweet potato) and one palmful (five ounces) of lean protein. Add one thumb-size amount of good fat, such as extra-virgin olive oil, which is rich in antioxidants and helps your skin glow and hair shine. Fill up on vitamin B - found in asparagus, lean beef, dairy and tuna - which helps the body produce serotonin, a chemical that has been proven to brighten mood. Stay cheery with foods that are rich in vitamin C, such as oranges, blueberries and kiwi fruit, which pack an antioxidant punch.
Magnesium-rich foods also help you de-stress, says Albert-Ratchford. “Any amount of stress revs up the whole system, causing your muscles to contract and your heart rate to increase,” she explains. “If you don't have enough magnesium, your muscles can't fully relax and your body stays tense - not your best option for rest.” Stock up on figs, lemons, watermelon, avocados, lima beans, blackstrap molasses and dark leafy greens. Too stressed to sleep? Albert-Ratchford suggests taking a magnesium supplement (100 to 250 milligrams) before lights out. Before you know it, you'll be as relaxed as Brad Pitt in Toys 'R' Us.
What to avoid Foods that spike blood sugar levels, especially caffeine, alcohol, sugary snacks and refined flour. In addition to their effect on your blood sugar levels, Albert-Ratchford says that caffeine and alcohol are diuretics, which means that they make you go to the bathroom. “The important minerals, like magnesium, go with them,” she says.
Extra credit Sign up for qigong, an ancient meditative dance similar to tai chi. Guy Faulkner, an associate professor of physical education and health at the University of Toronto, says that qigong is effective at reducing blood pressure in older adults: “Blood pressure is commonly considered a psychophysiological measure of stress.”
Shopping list essentials
• extra-virgin olive oil
• figs
• watermelon
• asparagus
• spinach
• blueberries
Image courtesy of Norbert Mayer
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