Healthy ways to beat stress

In a recent body+soul survey, 32 per cent of participants said chocolate was the first food they craved during times of stress, before carbohydrates or sweets. Here's what the experts suggest eating to keep calm the healthy way. Orange and lemon. "When we're stressed, our body releases cortisol," says accredited practising dietitian Kate diPrima. Long-term exposure to cortisol can lead to excess weight gain around the stomach and health problems. "To counteract and lower these levels, eat foods which reduce the amount of cortisol in your bloodstream," she says, referring to red, yellow and green fruit and vegetables, turkey, oily fish and walnuts. "Plus vitamin C helps to boost immunity, which can take a battering when you're under pressure," diPrima says. Try: Capsicum, oranges, blueberries and carrots. "Crunchy foods are ideal to help relax your tense jaw," she says. Go fishing "If you're chronically stressed make sure you have your omega-3 fatty acids," says accredited practising dietitian Tara Diversi. "One important fatty acid – docosahexaenoic acid (DHA) – is imperative to help lower norepinephrine, a hormone which can make you feel anxious and cranky," Diversi says. Try: "Salmon, nuts such as walnuts as the body converts alpha linolenic acid, a plant form of omega-3 fatty acid, into DHA to lower those worried emotions," says diPrima. Seek some serotonin "Foods such as turkey contain an amino acid called L-tryptophan, an amino acid which tells your brain to release a happy chemical called serotonin," says Diversi. Try: "Lean meats such as chicken and whole grain carbohydrates such as pearl barley are ideal, as are dairy products," she says. Keep in mind the combination of foods on your plate. "Always eat protein with carbohydrate foods, such as poached egg and smoked salmon on wholegrain toast, or chicken breast with a small serving of sweet potatoes," says Diversi. "These keep your energy and moods more stable, particularly at breakfast." Eat like Popeye Achy joints, exhaustion and even headaches can be a sign of stress. "This can occur when your magnesium levels are low, as stress depletes magnesium from the body," says diPrima. Try: Aim for a cup of spinach a day. "Add it to your poached egg, or juice it, along with cucumber, pear and avocado, for a calm start to the day," she says. Eat mindfully (even chocolate) "Don't not eat chocolate," Diversi says. "Just eat it slowly and be aware of how much you're eating, so that you don't overdo it," she notes. And don't feel guilty for indulging. Whether it's food or sex, feel-good activities provide more than just pleasure, University of Cincinnati researchers say. They actually help to reduce stress by inhibiting anxiety responses in the brain.