When work deadlines begin piling up and your social calendar is booked, the last thing you want to hear is to steer clear of the vending machine. Who has time for healthy eating?
But when it comes to combating stress levels, what you eat may actually help relieve your tension.
Indeed, some foods may help stabilize blood sugar or, better yet, your emotional response. Here, 12 foods to reach for when you’ve just about had enough.
It’s tempting to reach for a cheeseburger when stressed, but go green at lunch instead. “Green leafy vegetables like spinach contain folate, which produces dopamine, a pleasure-inducing brain chemical, helping you keep calm,” says Heather Mangieri, RDN, a spokesperson for the Academy of Nutrition and Dietetics.
A 2012 study in the Journal of Affective Disorders of 2,800 middle-aged and elderly people and found those who consumed the most folate had a lower risk of depression symptoms than those who took in the least.
And, a 2013 study from the University of Otago found that college students tended to feel calmer, happier, and more energetic on days they ate more fruits and veggies.
It can be hard to tell which came first upbeat thoughts or healthy eating but the researchers found that healthy eating seemed to predict a positive mood the next day.
If you’re already a carb lover, it’s likely that nothing can come between you and a doughnut when stress hits. First rule of thumb: Don’t completely deny the craving.
According to MIT research, carbohydrates can help the brain make serotonin, the same substance regulated by antidepressants.
But instead of reaching for that sugary bear claw, go for complex carbs. “Stress can cause your blood sugar to rise, Mangieri says, “so a complex carb like oatmeal won’t contribute to your already potential spike in blood glucose.”
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