You Can Fight Stress With Food? Yes, Really!

Because stress is widely believed to

influence heart health, health pros

often encourage stress reduction

methods as part of an overall

strategy for the prevention of

cardiovascular disease. But don’t

overlook the power of food.

Many of us have a tendency to reachfor unhealthful comfort food whenstressed or depressed, but some foodsreally can help relieve stress andanxiety. It’s a win-win proposition because not onlydo these foods help combat stress, which in turnmay improve heart health, but many, such as nuts,whole grains, fruits, and veggies, are also known tohave a more direct effect on cardiovascular health.Adding these nutritious foods to your meal plan canjoin an overall healthful diet, exercise, and relaxationtraining as core weapons in the fight againstheart disease.

In 2007, Kristen Brown’s healthy, 31-year-oldhusband died suddenly from a heart attack. Heremotions were turned upside down, and shesearched for a way to cope with her feelings.Instead of turning to antidepressants as herdoctor recommended, the now 34-year-old momand author of The Best Worst Thing: A Memoir,searched for a more natural path. “I changed myeating habits to include more fruits, vegetables,and grass-fed meats and less processed foods andcut way back on alcohol,” explains Brown, who alsosupplemented with B vitamins and tried herbs todiminish stress. “It helped tremendously, and thehealthy food habits have continued and are beinginstilled in my daughter as well.”Uncontrollable variables, such as the death ofa loved one, job stress, marital troubles, problemswith work-life balance, illness, and financial woes,can all lead to anxiety, stress, or depression, particularlyif genetics already predispose you to the blues.“Diet, on the other hand, is something we cancontrol,” says Lisa Cimperman, RD, of UniversityHospitals Case Medical Center in Cleveland, Ohio.It’s unlikely a vitamin or mineral deficiency would bethe sole cause of trouble in someone suffering fromanxiety or depression, according to Cimperman, but there’s no doubt nutrition can impact mental health.For example, B vitamin deficiencies can causesymptoms of fatigue and anxiety. “Vegetarians areat risk for B12 deficiency, which can cause perniciousanemia and the associated fatigue,” Cimpermanexplains. She also points to new research that mayindicate an association between low vitamin D levelsand fatigue, irritability, and depression. In addition,other preliminary studies have indicated thatomega-3 fatty acid supplementation may help fightdepression.

“Foods can affect your mood because theycontain essential nutrients, like protein, fats, andcarbohydrates, that support proper functioning ofyour brain,” says Teerawong Kasiolarn, ND, MSAc,a naturopathic doctor at Nova Medical and UrgentCare Center in Loudoun County, Virginia. If stress,mild depression, or anxiety are getting you down,he recommends looking at your intake of thefollowing:

4 FOODS TO AVOID

• Protein: Also known as the “happiness hormone,”serotonin is not technically a hormone but is importantfor regulating mood, appetite, sleep, cognitivefunction, and muscle contraction. The aminoacid tryptophan, found in protein food sources, canaffect serotonin, which means restricted or inadequateprotein can negatively affect serotonin levelsand lead to moodiness and depression. Nuts such aspecans, walnuts, and almonds also contain tryptophanand can improve depression and promoterelaxation.
• Iron: Extreme fatigue, which can cause depression,is sometimes the result of iron-deficiency anemia,which may explain why some menstruating womenfeel extra tired during their periods. Iron is essentialfor the formation of hemoglobin, which carriesoxygen to the blood, and myoglobin, which storesoxygen in muscles. Certain herbs, such as thyme,parsley, and basil, as well as dried beans; eggs;beef; shellfish; salmon; whole grains; almonds; andvegetables including kale, spinach, collards, andbroccoli, supply iron to the body and may be just theticket during menstruation.
• Vitamin B12: Depression may occur if there’s insufficientintake of vitamin B12, which is required forproper neurological function, DNA synthesis, andthe production of red blood cells, which preventanemia. Liver, clams, shrimp, scallops, salmon, beef,kelp, and fermented plant products such as tempeh,miso, or tofu can raise B12 levels.
• Vitamin D: Vitamin D deficiency has been associatedwith depression, chronic fatigue, and musclepain as well as osteoporosis, PMS, hypertension,and cancers such as breast, colon, and prostate.Cimperman suggests looking for fortified milk,liver, and calcium supplements to boost vitamin Dlevels. In addition, Cimperman says 15 minutes ofsun exposure on the face and arms three times perweek will help keep vitamin D levels up. “VitaminD3, also known as cholecalciferol, is a natural formof vitamin D supplement,” Kasiolarn says. However,he suggests avoiding less effective synthetic formsof vitamin D, such as vitamin D2 and ergocalciferol.
• Magnesium: Those suffering from magnesium deficiency are also at risk of chronic fatigue, increased muscle tension, irregular heartbeat, insomnia, and restless leg syndrome, which can all cause depression or anxiety. “Magnesium is a very important mineral because it is used in hundreds of enzyme reactions in our body,” Kasiolarn explains.Green, leafy vegetables; whole grains; nuts such as almonds, walnuts, and pecans; and seeds such as pumpkin, sunflower, sesame, and flax all contain magnesium. Magnesium supplements are available as well, but it’s best to obtain the mineral through food. “Avoid taking magnesium oxide or magnesium citrate, which are poorly absorbed and can upset your digestive system, leading to diarrhea or loose stools,” Kasiolarn says.“Diet can really play an important role in how we think and feel,” Kasiolarn says. Poor dietary choices, such as processed foods with little or no nutritional value or foods with high amounts of saturated and trans fats, preservatives, artificial colors, and other food additives, can cause inflammation and disrupt the production of serotonin. Kasiolarn also suggests staying away from refined carbohydrates such as candy and cookies as well as caffeine and alcohol. “High-quality, nutrient-dense foods, such as unrefined whole grains, fruits, vegetables, legumes, nuts, essential fats, and quality proteins low in saturated fats, are all part of a healthy dietary program that can make you feel well and balanced physically and emotionally,” Kasiolarn says.If anxiety or depression originates from social or personal stressors, such as divorce, a death in the family, or poor workplace environment, Kasiolarn says, dietary modifications may help, but a psychologist or a psychiatrist should address persistent psychological stress.