Mind & Body

Stress-busting diet saves the holiday

Eating foods high in serotonin boost your mood, curb food cravings, increase pain tolerance and help you sleep.

The holiday season is a time for family, special occasions and celebrations. But these happy times can also be a source of stress, worry and anxiety that takes a mental and physical toll. But did you know that certain foods affect how your body responds to stress? With just a few changes in diet, you can fight back when holiday stress strikes.

First, make sure you’re eating a balanced diet. Skipping meals or eating a diet high in saturated fat, salt and sugar — a common reaction when you’re feeling frazzled — can increase your stress. A balanced diet provides all the nutrients your body needs to function properly. “If your body’s not getting what it needs, it’s not going to be at its best, and this can affect your mood and ability to handle stress,” said Jenny Schwartz, a registered dietitian at the Galter LifeCenter.

A balanced diet includes a mix of protein, carbohydrates and fat. If you consume 2,000 calories per day, carbohydrates should comprise 50 percent of your calories. Carbohydrates aren’t just bread, rice and pasta, but all grains, beans and legumes, some dairy, fruit and vegetables. You need 10 to 20 percent of calories per day from protein, while fat should comprise the rest (25-30 percent). 

How Food Affects Your Mood
Foods raise and lower mood-altering brain chemicals called neurotransmitters. Three neurotransmitters can especially affect how you feel: 

1) Serotonin. High levels of this brain chemical boost your mood, curb food cravings, increase pain tolerance and help you sleep. Low levels can lead to insomnia, depression, food cravings, aggressive behavior and poor body temperature regulation.

To increase your levels of serotonin, eat:
  • whole wheat bread, pasta or crackers 
  • brown rice 
  • oatmeal 
  • foods rich in Vitamin B6 (fortified cereal, poultry, seafood, bananas, potatoes, leafy green vegetables) 
  • foods rich in omega-3 fatty acids (salmon, tuna, mackerel, leafy greens, walnuts, fish oil, canola oil).

2) Dopamine and Norepinephrine. Low levels of these neurotransmitters cause depression, irritability and moodiness. High levels will improve mood, alertness and ability to cope with stress. These neurotransmitters depend on adequate amounts of tyrosine — an amino acid — to function.

You’ll find tyrosine in: 
  • almonds 
  • avocados 
  • bananas 
  • dairy products 
  • lima beans 
  • pumpkin seeds 
  • sesame seeds.

3) Acetylcholine. High levels of this neurotransmitter are good for memory and mental function. Low levels are associated with aging, memory loss and reduced thinking ability.

Boost your levels by eating:  
  • wheat germ 
  • eggs 
  • beef 
  • cauliflower 
  • navy beans 
  • tofu 
  • almonds 
  • peanut butter.

Other Tips to Get a Grip
  • Avoid foods high in sugar, fat and salt. 
  • Eat small, frequent meals instead of big portions. 
  • Don’t skip meals. 
  • Avoid more than 300 mg of caffeine a day. One cup of coffee has 100 mg. 
  • Drink alcohol in moderation. 
  • Drink plenty of water. 

Additionally, vitamin B12 and other B vitamins — such as folate — have been shown to help depression. You’ll find Vitamin B12 in fish, meat, poultry, eggs, milk and milk products. Try to get enough from food and a multivitamin. Before you reach for a supplement, talk to your doctor.

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