For Aarti Manwani, the stress begins as early as 7 am. There is breakfast to be cooked before she heads out to work. As a banker, her day involves meeting clients, crunching numbers and sanctioning loans worth a few hundred crores. There are times when she ends up working 12 hours a day, fuelled mostly by endless cups of tea, fried snacks or instant noodles. Too exhausted to cook, dinner is usually a quick call to the nearby restaurant, or a processed, ready-to-eat meal. Does Manwani’s life sound similar to yours?
The American Psychological Association says that chronic stress (stress over a long duration) might make you feel fatigued, unable to concentrate, or irritable .It is also associated with increased cardiovascular risk, and makes you crave food high in fat and sugar.
“This is due to the hormone called cortisol, that is produced when under stress,” says Shalini Arvind, Chief Dietician at Fortis Hospital, Bengaluru. Copious quantities of coffee or tea make it worse. “A small dose of caffeine in the morning is effective, as it makes the body alert. But too much through the day can increase already high levels of stress, blood pressure and nervousness,” she says. So instead of reaching for a packet of chips, try some of these stress-combating food options. You will feel and look better for it.
Dark Chocolate
Dark chocolate helps lift your mood. Karishma Chawla, a Mumbai-based sports nutritionist, says, “Chocolate helps in the production of endorphins, and is a source of serotonin, which helps to deal with stress,” she says. It also contains polyphenols which have shown to reduce blood pressure and therefore stress, adds Shane Bilsborough, a nutritionist and Co-founder & Chief Wellness Officer, Stepathlon, Bengaluru.
Bananas
Neha Chandna, a Mumbai-based nutritionist, says, “Bananas have a very soothing effect on the body and provide potassium which helps to reduce blood pressure.” Bananas also contain tryptophan, a protein that the body converts into serotonin. It also helps that they have natural sugars, which when combined with fibre, provide a delicious and instant energy boost.
Citrus Fruits
Citrus fruits, like oranges, are a rich source of vitamin C and antioxidants, both of which are stress busters. The Food and Agriculture Organization of the United Nations says these fruits also contain magnesium, known to promote relaxation and sleep. Bilsborough adds, “Oranges can help protect the integrity of cells in the human body, helping it to function optimally.”
Pistachios
Chandna says, “Pistachios contain a number of minerals, like zinc and magnesium, which help calm frayed nerves.” This makes it a perfect food to keep close at hand when you are having a hard day at work. Bilsborough adds that the nuts contain healthy fats.
Chamomile tea
When excess stress causes sleeplessness and anxiety, chamomile tea acts as a relaxant, helping to induce easier sleep. Chawla says that it “relaxes the nerves and reduces irritability”. It’s easy to keep it by your bedside table.