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Stress reduction: A Guide for building a Stress-Busting Diet

Updated: Apr 3

While the allure of pizza delivery at midnight and vending machine snacks may be tempting, it's essential to recognize the profound impact our dietary choices have on our stress levels and overall well-being. Eating the right balance of nutrients can improve your mood, enhance cognitive function, and provide sustained energy. Here’s a deep dive into some specific recommendations for eating right as a college student:

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Your diet can effect your mood. Eating right can reduce stress

Whole Grains Over Refined Grains:

  • Why? Whole grains release glucose into your bloodstream slowly, providing a steady source of energy to the brain, as opposed to the quick surge (and subsequent crash) refined sugars can give.

  • Recommendations: Switch to brown rice, quinoa, whole wheat bread, oatmeal, and barley. These can be great bases for various dishes, from salads to stir-fries.

Lean Proteins:

  • Why? Proteins are the building blocks for neurotransmitters - the brain's chemical messengers. Ensuring an adequate intake can support balanced mood and cognition.

  • Recommendations: Incorporate chicken, turkey, fish, tofu, legumes, and low-fat dairy. Eggs, especially the yolk, contain choline, vital for brain health.

Omega-3 Fatty Acids:

  • Why? These essential fats have been linked to decreased rates of depression and improved cognitive function.

  • Recommendations: Fatty fish like salmon, trout, and sardines are top sources. Vegetarian? Look for flaxseeds, chia seeds, and walnuts.

Antioxidant-rich Fruits and Vegetables:

  • Why? Antioxidants combat oxidative stress, which can damage brain cells. Consuming a diverse range can help support cognitive health and mood.

  • Recommendations: Aim for colorful plates. Berries, oranges, leafy greens, beets, and bell peppers are just a few choices among a vast array of nutrient-dense options.

Limit Caffeine & Sugar:

  • Why? Overconsumption can lead to mood swings, sleep disturbances, and increased anxiety.

  • Recommendations: Gradually reduce your intake. If you're a coffee lover, try switching to green tea sometimes. It contains L-theanine, an amino acid that promotes calmness and focus.

Stay Hydrated:

  • Why? Even mild dehydration can impact mood and cognitive function.

  • Recommendations: Carry a reusable water bottle. If plain water doesn't appeal, try herbal teas or infuse your water with fruits like lemon or cucumber.

Incorporate Probiotics:

  • Why? A healthy gut can influence brain health and stress levels. Probiotics can help maintain a balance of beneficial bacteria in your gut.

  • Recommendations: Yogurt, kefir, sauerkraut, miso, and kombucha are all rich sources of probiotics.

Limit Alcohol & Nicotine:

  • Why? While they might feel like stress-relievers in the moment, over time, they can increase feelings of anxiety and depression.

  • Recommendations: Consume in moderation and be conscious of your reasons for intake.

Mindful Eating:

  • Why? Paying attention to what you eat, how much, and the experience of eating can improve digestion and reduce overeating.

  • Recommendations: Take the time to savor each bite, chew thoroughly, and try to eat without distractions like TV or study materials.

Plan and Prep:

  • Why? Having nutritious meals and snacks on hand can prevent resorting to less healthy, stress-induced choices.

  • Recommendations: Dedicate a day or few hours each week to prep meals or snacks. Having cut-up veggies, boiled eggs, or pre-made salads in the fridge can be a lifesaver.

Incorporating these nutritional recommendations won’t just support your academic pursuits but will also foster a foundation for lifelong health. Remember, you're not just fueling your body; you're nourishing your brain and emotional well-being. Stay healthy and thrive!

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