Commit to Healthy Food Choices During the Holiday Rush

As much as we all love the holiday season we can’t deny that it isn’t the most relaxing time of year. Let’s face it, overcrowded malls, long lines, door busters, budgeting your money, and finals season for all you students. It all leads to one thing: Stress!

You are programmed to maintain equilibrium between your emotional and physiological state. Therefore, your brain will react to your feelings and so will your body. When you are under stress, the body releases stress hormones such as cortisol. Cortisol curbs certain bodily functions and increases utilization of glucose in the body so it is more available to the body and brain. This action can disrupt several bodily systems, especially if the stress persists, which is why it is so important to keep the release of these stress hormones to a minimum. Serotonin on the other hand is a hormone that when released, makes you feel good. This hormone plays an important role in stress management by helping you feel calmer. Low levels of serotonin have been linked to depression and can even compel overweight people to eat more.

Typically when people use food to manage stress, they are doing so by overeating, or eating their so-called comfort foods in hopes it will ease their anxiety. You rationalize that the sugary, high fat food will increase serotonin levels and make you feel better, but that is not the case. However there are several foods that you can include in your eating plan that will help release these feel-good hormones!

Oatmeal: Oatmeal, along with other complex carbohydrates, triggers your brain to make more serotonin. Complex carbohydrates include whole grains, brown rice, fruits and vegetables. They retain the fiber and nutrient content which your body craves. The B vitamins in oatmeal not only help to raises serotonin levels, but having a bowl in the morning will provide you with enough fuel to keep your energy level up for hours.

Healthy Fats: The word “fat” is that terrifying word that might often cause people to run in the other direction. What you may not know is that it’s not so much about the amount of fat you are eating but rather the types of fat you are eating. Incorporating fatty acids into your diet plays a significant role in overall brain health. Fatty fish such as salmon and tuna are packed with omega 3’s and are also a great source of protein. Studies show that these omega 3 fatty acids aid in halting the production of stress hormones. When shopping, choose foods with the “good fats” (monounsaturated fats and polyunsaturated fats) and limit all the foods containing “bad fats” (saturated fats and trans fats). Examples of healthy fatty foods are avocado, raw nuts and seeds such as pistachios, almonds, walnuts, hazelnuts, cashews, chia seeds and flax seeds and fatty fish. Also try cooking with coconut oil, rather than butter, which is also rich in these “good fats”.

Spinach: Spinach is rich in magnesium, a mineral that helps minimize the effects of stress on your body by preventing your blood pressure from spiking. Having low levels of magnesium leads to headaches and fatigue, which are often side effects of stress. What is great about spinach is that one cup goes a long way in providing your body with a large amount of fiber, calcium, iron and of course magnesium. Use spinach as the green of choice in your salads, cook it up with some coconut oil for a side dish, add to some whole grain pasta or even use it in your sandwiches instead of lettuce!

Avoid Caffeine, Sugar and Alcohol: Caffeine and sugar are considered stimulants and alcohol is a common depressant. Daily consumption of alcohol has been proven to heighten depression and anxiety. Even though coffee and sugar may give you that burst of energy to start, they end up depleting your levels of serotonin. If you are a coffee drinker try switching to tea. Black tea, green tea and other herbal teas have less caffeine than coffee, and have several positive side effects on your overall health. If you have a sweet tooth, snack on a piece of fruit or dark chocolate instead of a refined product.

Exercise: Although exercise isn’t a food, it is a great way to de-stress yourself! Treating your body to daily exercise actually boosts oxygen circulation, and triggers your body to release those feel good chemicals called endorphins. Regular exercise has been proven to decrease stress, increase self-esteem, improve sleep, keep you energized, strengthen your heart and improve muscle tone and strength. So get up and go!

Try and incorporate some of these foods into your holiday spread to keep the worries under control. And remember, the holidays are a time to enjoy, so embrace the spirit of family and generosity for the remainder of this holiday season, and you will be smiling and stress-free in no time!

How will you incorporate these healthy foods into your holiday meals?