Strengthen Against Stress

Tips from our Registered Dietitian
to help you feel good

Boost Your Brain Power Snack Boxes

Fruit Powered Box

This box contains an assortment of healthy grains, dark chocolate, antioxidants and polyphenols (micronutrients that naturally occur in plants), which can help decrease inflammation, provide a sweet snack and boost your brain power during finals week.

Contains: Smartfood Popcorn, Nature Valley Granola Bar, Dark Chocolate Graham Crackers, Dark Chocolate Pomegranate, Blueberry Fig Bar, and Original Fig Bar.

Nut Powered Box

This box contains an assortment of healthy nuts, dark chocolate, antioxidants and polyphenols (micronutrients that naturally occur in plants), which can help decrease inflammation, provide a sweet snack and boost your brain power during finals week.

Contains: Fruit and Nuts Kind bar, Dark Chocolate Covered Almonds, Rx Bar and Honey Roasted Almonds.

5 nutrients that WILL nourish your noggin

You need a wide variety of nutrient-rich foods to keep you feeling focused, balanced and aid in beating back stress. Here are our top five nutrients to incorporate daily and the best foods to find them in!

• Omega-3 Fatty Acids
  Found in salmon, anchovies, walnuts and chia, omega-3 fatty acids are a no-brainer (pun intended) when it comes to fighting stress and anxiety while promoting brain and heart health. 
• B Vitamins
  The members of the vitamin B complex family (including thiamine, riboflavin and biotin) are essential for keeping energy high while easing stress and improving memory. Find Bs in dark green veggies, eggs, quinoa, animal-based protein and whole grains. 
• Magnesium
  Sometimes referred to as the original “chill pill,” magnesium helps fight anxiety and depression by producing and supporting serotonin, a neurotransmitter that helps maintain mood balance. Get magnesium naturally in snacks like nuts, seeds, yogurt, bananas, dried fruit and dark (60% or higher) chocolate. Boost your intake at meals by including dark, leafy greens, fish, whole grains, beans, and avocados.
• Zinc
  Low zinc levels are linked to irritability, depression and decreased immunity, so upping your zinc bolsters your body and mind against stress.  Find it in seafood (especially oysters), meat and poultry, spinach, beans, cashews, pumpkin seeds, chickpeas and whole grains.  It becomes more difficult to absorb zinc with age, making these sources important regular dietary staples. 
• Vitamin C
  Vitamin C helps to lower cortisol levels, reduce blood pressure, and plays a role in producing serotonin.  Citrus fruits, bell peppers, sweet potato, cruciferous (broccoli, cauliflower, kale, cabbage) and green leafy veggies are all good sources of Vitamin C. 

Comfort Foods Vs. What Truly Comforts

While a big ol' bowl of ice cream may seem like exactly what you need when feeling stressed, it is actually quite the opposite. The excess sugar, saturated fat, trans fat and simple, processed carbohydrates found in most comfort foods can have some not-so-soothing effects on your body. Too much is not only linked to unwanted weight gain and increased risk for chronic conditions like diabetes and heart disease, but can also lead to more immediate effects like feeling sluggish or blue and heightened anxiety. It's far better to reach for food that is loaded with real comfort such as those mentioned for a healthy dose of omega-3s, magnesium, and vitamin c!

try this to relieve stress RIGHT NOW!

Just breathe. There are major benefits to bringing your attention to your breath. The rhythm and depth of your breath directly affects your state of mind and overall health. Try this technique from the Center for Mind-Body Medicine: Close your eyes. Breathe deeply in through the nose and out through the mouth, saying to yourself "soft" as you breathe in and "belly" as you breathe out. Continue for five minutes. A good thing about breathing: you can do it anywhere, anytime and it's free!

MORE SOLUTIONS TO HELP KEEP STRESS AT BAY:

• 1. Exercise
  Exercise produces endorphins, linked to feelings of euphoria. Movement also distracts from stress and balances the negative effects stress has on your immune system.
• 2. Massage
  Massage induces chemical changes that reduce pain and stress in the body. Studies show that cortisol levels drop after massage.
• 3. Meditation
  Meditation allows you to refocus and eliminate the stream of jumbled thoughts that can crowd your mind and cause stress.
• 4. Yoga
  Yoga helps relax the body by releasing muscle tension, flushing the body and brain with fresh blood and oxygen, and increasing feelings of well-being.
• 5. Laughing
  Laughing tricks your nervous system into making you happy. Giggle lots to release endorphins and decrease levels of cortisol and adrenaline. Hey, how does the ocean say hello? It waves!
• 6. Aromatherapy
  Aromatherapy signals the brain's olfactory system, causing a release of chemicals that calm and relax. Try sniffing rosemary or lavender.
• 7. Unplug
  We are more connected than ever and it is actually increasing stress and anxiety. Try scheduling regular "do not disturb" times on your phone and step away from the computer.
• 8. Music
  Music can lower blood pressure and reduce cortisol levels. In addition to your favorite mood-boosting tunes, listen to ocean or nature sounds to relieve stress and transport you.
• 9. Take a Break
  If none of the above speak to your soul, find what makes your heart sing and be sure to take some time to do it. Taking time to do what makes you happy (paint, fish, write, etc.) may be just what you need. Steps away from studying and do what feels good.

Still have questions? E-mail CulinArt Registered Dietitian Laura Martorano at Laura.Martorano@stonybrook.edu