By Dr. Emil Tompkins a Marana Chiropractor with a passion for Family Health and Wellness.
This month, we are learning about the IDEAS System of Stress Management. First, you identified the stresses in your life and how they may impact your health. (if you didn’t click here to download your life stress test)
Now, we’re going to talk about one area that you may not have known would help the stress you’re under and that’s food. I’m not talking about normal comfort foods like fatty carb filled comfort foods (they provide “comfort” because they’re addictive.) I’m talking about foods that will directly benefit your stress response.
Omega 3 Fats
To keep stress in check, make friends with naturally fatty fish. Omega-3 fatty acids, found in fish such as salmon and tuna, can prevent surges in stress hormones and may help protect against heart disease, depression, and premenstrual syndrome (PMS). For a steady supply of feel-good omega-3s, aim to eat 3 ounces of fatty fish at least twice a week.
Too little magnesium may trigger headaches and fatigue, compounding the effects of stress. One cup of spinach helps you stock back up on magnesium. Don’t like spinach? Other green, leafy vegetables are good magnesium sources. Or try some cooked soybeans or a fillet of salmon, also high in magnesium.
Crunchy raw vegetables can help ease stress in a purely mechanical way. Munching celery or carrot sticks helps release a clenched jaw, and that can ward off tension.
There are many herbal supplements that claim to fight stress. One of the best studied is St. John’s wort, which has shown benefits for people with mild to moderate depression. Although more research is needed, the herb also appears to reduce symptoms of anxiety and PMS. There is less data on valerian root, another herb said to have a calming effect. Tell your doctor about any supplements you take, so they can check on any possible interactions.
NuSera® is formulated in a great-tasting, chocolate chewable to help promote a feeling of calmness and relaxation during times of stress. This science-based formula features a clinically effective dosage of LactiumPure®—a patented, bioactive decapeptide—which research suggests promotes a healthy response to stress. In clinical studies, this unique ingredient was shown to boost the body’s ability to manage stress, which is important for maintaining a healthy lifestyle.*
Adreset® is designed to build resilience and enhance stamina in individuals who are feeling weak and fatigued due to stress.*
Helps address feelings of physical fatigue associated with prolonged stress.*
Features herbs that support an adaptive response to stress through their influence on the HPA axis.*
Features concentrated adaptogens, including ginseng root, cordyceps, and rhodiola extracts, used to address multiple body systems involved in the stress response.*
order your stress relieving supplements at:
Other Stress Relieving Foods
Black Tea: Drinking black tea may help you recover from stressful events more quickly. One study compared people who drank 4 cups of tea daily for 6 weeks with people who drank another beverage. The tea drinkers reported feeling calmer and had lower levels of the stress hormone cortisol after stressful situations.
Pistachios: Pistachios, as well as other nuts and seeds, are good sources of healthy fats. Eating a handful of pistachios, walnuts, or almonds every day may help lower your cholesterol, ease inflammation in your heart’s arteries, make diabetes less likely, and protect you against the effects of stress. Don’t overdo it, though: Nuts are rich in calories.
Avocados: One of the best ways to reduce high blood pressure is to get enough potassium, and half an avocado has more potassium than a medium-sized banana. A little bit of guacamole, made from avocado, might be a good choice when stress has you craving a high-fat treat. Avocados are high in fat and calories, though, so watch your portion size.
Chiropractic helps to balance the nervous system. Since the brain sends messages to every part of the body through the spine and spinal nerves we must make sure that pathway is very clear. Those nerves control the muscles, organs and glands of the body. When the spine, which protects those nerves, isn’t working well, you won’t be as healthy as you can be. Chiropractic care will balance your nervous system. This will help your body function better, you’ll feel better and your body will be healthier because of it. If you need a Marana Chiropractor for your family health needs, contact our office at 520-572-2596 to schedule a consultation.