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Green Leafy Vegetables
It's tempting to grab a cheeseburger during stress, but go green at lunch. "Green leafy vegetables like spinach contain folate, which produces dopamine, a brain chemical that stimulates pleasure, helps you stay calm," says Heather Mangieri, RDN, spokeswoman of 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 that those who consumed the most folate had a lower risk of depressive symptoms than those with the fewest. And, a 2013 study from Otago University found that students tend to feel calmer, happier, and more energetic in their day to eat more fruits and vegetables. It is difficult to say which was premonitory or healthy eating - but researchers found that eating healthy seemed to predict a positive mood the next day.
Yogurt
As strange as that sound, bacteria in your gut may contribute to stress. Studies have shown that the brain signals to the intestine, which is why stress can inflame gastrointestinal symptoms; Communication can flow in another direction, too, from the gut to the brain. A UCLA 2013 study among 36 healthy women revealed that consuming probiotics in yogurt reduced brain activity in areas that handle emotions, including stress compared to people who ate yogurt without probiotics or no yogurt at all. The study is small so more research is needed to confirm the results - but considering yogurt contains calcium and protein other than probiotics, you really can not go wrong by adding more of your food.
Salmon
When you are stressed, this hormone can cause anxiety, such as adrenaline and cortisol. "Omega-3 fatty acids in salmon-hasanti-inflammatory properties can help counteract the negative effects of stress hormones," says Lisa Cimperman, RD, of the University Medical Case Medical Center and a spokeswoman for the Academy of Nutrition and Dietetics. In a study funded by the National Institutes of Health, medical students at Oregon State University who took omega-3 supplements had an anxiety reduction of 20% compared to those given placebo pills. A serving of 3 ounces of wild cooked salmon can have more than 2,000 milligrams of omega-3, twice the daily intake recommended by the American Heart Association for people with heart disease.
Dark Brown
Calling all chocoholics: ordinary healthy indulgences (only bites, not whole rods!) Black chocolate may have the power to regulate your stress level. "Research has shown that it can reduce your stress hormones, including cortisol," says Sass. "In addition, the antioxidants in cocoa trigger your blood vessel walls to relax, lower blood pressure and improve circulation, and finally, dark chocolate contains a unique natural substance that creates a sense of euphoria similar to a feeling of mutual love!" Go for varieties containing at least 70% cocoa.
Milk
Fortified milk is an excellent source of vitamin D, a nutrient that can increase happiness. A 50-year study by the UCL London Institute of Child Health found a link between decreased vitamin D levels and an increased risk of panic and depression among 5,966 men and women. People who had sufficient vitamin D levels had a reduced risk of panic disorder compared with subjects with the lowest vitamin D levels. Other foods containing high vitamin D include salmon, egg yolks, and fortified cereals