Mens Health 7 Best Stress-Fighting Foods

By David Zinczenko
Aug 20, 2010


Papaya
Wouldn’t it be awesome if there was a magic nutrient that could stop the flow of stress hormones—the very hormones that make your body superefficient at storing fat calories? Wouldn’t you want to gobble that food up like crazy, especially if it tasted great? Half a medium papaya carries nearly 75 percent more vitamin C than an orange, and provides potent protection against stress. Researchers at the University of Alabama found 200 milligrams of vitamin C—about as much as you’ll find in one large papaya—twice a day nearly stopped the flow of stress hormones in rats. It should work for you, too.

Other smart sources of vitamin C: Red bell peppers, broccoli, oranges

Bonus Tip: The closer an ingredient is to its original form, the healthier it is for you. Avoid the worst side of the nutritional spectrum by familiarizing yourself with this shocking list of The 15 Worst Food Creations of 2010.


Peppermint Tea
The mere scent of peppermint helps you focus and boosts performance, according to researchers. Another study discovered that peppermint tea makes drivers more alert and less anxious.

Other smart sources of peppermint: Peppermint candy and peppermint oil

Bonus Tip: Beware of disastrous drinks that only pretend to be healthy. Avoid 2,000-calorie shakes, 1,500-calorie smoothies, and other big offenders in this eye-popping list of The 20 Worst Drinks in America in 2010.



Pumpkin Seeds
Pumpkin seeds are loaded with stress-busting potential thanks to high levels of magnesium. Only about 30 percent of us meet our daily magnesium requirements, placing the rest of us at a higher risk for stress symptoms such as headaches, anxiety, tension, fatigue, insomnia, nervousness and high blood pressure. (Basically we’re frayed wires, and magnesium is the electrical tape that can pull us back together.) A quarter cup of pumpkin seeds gives you half your day’s magnesium requirements.

Other smart sources of magnesium: Spinach, Swiss chard, black beans, soybeans, salmon


Avocados
The healthy fats buried in the avocado’s flesh make it an ideal choice when you’re craving something rich and creamy. The reasons? Monounsaturated (healthy) fatty acids, and potassium--both of which help combat high blood pressure. Avocado fat is 66 percent monounsaturated, and gram-for-gram, the green fruit has about 35 percent more potassium than a banana. Whip up a fresh guacamole or slice a few slivers over toast and top with fresh ground pepper.

Other smart sources of potassium: Squash, papaya, spinach, bananas, lentils


Salmon
Not only does omega-3 fat protect against heart disease and cognitive decline, but according to a study from Diabetes & Metabolism, the wonder fat is also responsible for maintaining healthy levels of cortisol. And what’s the world’s best source of omega-3s? Salmon. But there’s another trick in salmon’s arsenal—a sleep-promoting amino acid called tryptophan. One salmon filet has as much tryptophan as you need in an entire day, and if there’s one remedy for stress, it’s a good night of blissful Zs.

Other smart sources of omega-3 fats: Flaxseeds, walnuts, sardines, halibut
Other smart sources of tryptophan: Chicken, tuna, beef, soybeans

Bonus Tip: The favorite trick of your friendly neighborhood restaurant? Substituting salt for flavor. Studies have linked high-salt foods to increased risk of high blood pressure, stroke, and even heart disease--and experts recommend getting no more than 2,300 milligrams of sodium in your diet each day. Keep your salt intake in check by cooking with high-quality, locally sourced ingredients


Almonds
The almond's first stress-buster is the aforementioned monounsaturated fats, but at risk of belaboring that point, let’s look at another almond-centered, mind-calming nutrient: vitamin E. In one study, Belgium researchers treated pigs with a variety of nutrients just before sticking them in a transportation simulator (basically a vibrating crate). After 2 hours of simulation, only those pigs treated with tryptophan and vitamin E had non-elevated levels of stress hormones. Almonds, thankfully, are loaded with vitamin E. To reach your day’s requirement from almonds alone, you need to eat about 40 to 50 nuts. Or you can mix them with other vitamin-E rich foods to save calories and add more dietary variety.

Other smart sources of vitamin E: Sunflower seeds, olives, spinach, papaya


Oatmeal
A biochemical effect of stress is a depleted stock of serotonin, the hormone that makes you feel cool, calm, and in control. One reliable strategy for boosting serotonin back to healthy levels is to increase your intake of carbohydrates. That said, scarfing down Ding Dongs and doughnuts isn’t a sustainable solution. Rather, to induce a steady flow of serotonin, aim to eat fiber-rich, whole-grain carbohydrates. The slower rate of digestion will keep seratonin production steady and prevent the blood sugar rollar-coaster that leads to mood swings and mindless eating.

Other sources of fiber-rich carbohydrates: Quinoa, barley, whole-wheat bread, Triscuits

Why bananas are good for you

Containing three natural sugars - sucrose, fructose and glucose combined with fiber, a banana gives an instant, sustained and substantial boost of energy. Research has proven that just two bananas provide enough energy for a strenuous 90-minute workout. No wonder the banana is the number one fruit with the world's leading athletes.

Providing energy isn't the only way a banana can help us keep fit. It can also help overcome or prevent a substantial number of illnesses and conditions, making it a must to add to our daily diet.

Depression: According to a recent survey amongst people suffering from depression, many felt much better after eating a banana. This is because bananas contain tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood and generally make you feel happier.

PMS: Forget the pills - eat a banana. The vitamin B6 it contains regulates blood glucose levels, which can affect your mood.

Anemia: High in iron, bananas can stimulate the production of hemoglobin in the blood and so helps in cases of anemia.

Blood Pressure: This unique tropical fruit is extremely high in potassium yet low in salt, making it the perfect way to beat high blood pressure. So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit's ability to reduce the risk of blood pressure and stroke.

Brain Power: 200 students at a Twickenham (Middlesex) school were helped through their exams this year by eating bananas at breakfast, break, and lunch in a bid to boost their brain power. Research has shown that the potassium-packed fruit can assist learning by making pupils more alert.

Constipation: High in fiber, including bananas in the diet can help restore normal bowel action, helping to overcome the problem without resorting to laxatives.

Hangovers: One of the quickest ways of curing a hangover is to make a banana milkshake, sweetened with honey. The banana calms the stomach and, with the help of the honey, builds up depleted blood sugar levels, while the milk soothes and re-hydrates your system.

Heartburn: Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief.

Morning Sickness: Snacking on bananas between meals helps to keep blood sugar levels up and avoid morning sickness.

Mosquito bites: Before reaching for the insect bite cream, try rubbing the affected area with the inside of a banana skin. Many people find it amazingly successful at reducing swelling and irritation.

Nerves: Bananas are high in B vitamins that help calm the nervous system.

Overweight and at work? Studies at the Institute of Psychology in Austria found pressure at work leads to gorging on comfort food like chocolate and crisps. Looking at 5,000 hospital patients, researchers found the most obese were more likely to be in high-pressure jobs. The report concluded that, to avoid panic-induced food cravings, we need to control our blood sugar levels by snacking on high carbohydrate foods every two hours to keep levels steady.

Ulcers: The banana is used as the dietary food against intestinal disorders because of its soft texture and smoothness. It is the only raw fruit that can be eaten without distress in over-chronicler cases. It also neutralizes over-acidity and reduces irritation by coating the lining of the stomach.

Temperature control: Many other cultures see bananas as a "cooling" fruit t hat can lower both the physical and emotional temperature of expectant mothers. In Thailand, for example, pregnant women eat bananas to ensure their baby is born with a cool temperature.

Seasonal Affective Disorder (SAD): Bananas can help SAD sufferers because they contain the natural mood enhancer, tryptophan.

Smoking: Bananas can also help people trying to give up smoking. The B6, B12 they contain, as well as the potassium and magnesium found in them, help the body recover from the effects of nicotine withdrawal.

Stress: Potassium is a vital mineral, which helps normalize the heartbeat, sends oxygen to the brain and regulates your body's water balance. When we are stressed, our metabolic rate rises, thereby reducing our potassium levels. These can be rebalanced with the help of a high-potassium banana snack.

Strokes: According to research in "The New England Journal of Medicine," eating bananas as part of a regular diet can cut the risk of death by strokes by as much as 40%!

Warts: Those keen on natural alternatives swear that if you want to kill off a wart, take a piece of banana skin and place it on the wart, with the yellow side out. Carefully hold the skin in place with a plaster or surgical tape!

So, a banana really is a natural remedy for many ills.

When you compare it to an apple, it has four times the protein, twice the carbohydrate, three times the phosphorus, five times the vitamin A and iron, and twice the other vitamins and minerals. It is also rich in potassium and is one of the best value foods around. So maybe its time to change that well-known phrase so that we say, "A banana a day keeps the doctor away!"

Trivia about the human body

A cough releases an explosive charge of air that moves at speeds up to 60 mph.

A fetus acquires fingerprints at the age of three months.

A fingernail or toenail takes about 6 months to grow from base to tip.

A healthy individual releases 3.5 oz. of gas in a single flatulent emission, or about 17 oz. in a day.

A human being loses an average of 40 to 100 strands of hair a day.

A person will die from total lack of sleep sooner than from starvation. Death will occur about 10 days without sleep, while starvation takes a few weeks.

A sneeze can exceed the speed of 100 mph.

According to German researchers, the risk of heart attack is higher on Monday than any other day of the week.

According to the Kinsey Institute, the biggest erect penis on record measures 13 inches. The smallest tops off at 1 3/4 inches.

After spending hours working at a computer display, look at a blank piece of white paper. It will probably appear pink.

An average human drinks about 16, 000 gallons of water in a lifetime.

An average human scalp has 100,000 hairs.

An average person uses the bathroom 6 times per day.

An individual blood cell takes about 60 seconds to make a complete circuit of the body.

Babies are born with 300 bones, but by adulthood we have only 206 in our bodies.

Beards are the fastest growing hairs on the human body. If the average man never trimmed his beard, it would grow to nearly 30 feet long in his lifetime.

Blondes have more hair than dark-haired people.

Blood sucking hookworms inhabit 700 million people worldwide.

By age sixty, most people have lost half of their taste buds.

By the time you turn 70, your heart will have beat some two-and-a-half billion times (figuring on an average of 70 beats per minute.)

During the 2,475,576,000 seconds of the average length life, we speak 123,205,750 words, have sex 4,239 times, shed 121 pints of tears.

Each square inch of human skin consists of twenty feet of blood vessels.

Every human spent about half an hour as a single cell.

Every person has a unique tongue print.

Every square inch of the human body has an average of 32 million bacteria on it.

Every time you lick a stamp, you're consuming 1/10 of a calorie.

Fingernails grow faster than toenails.

Fingerprints serve a function - they provide traction for the fingers to grasp things.

Humans have 46 chromosomes, peas have 14 and crayfish have 200.

Humans shed about 600,000 particles of skin every hour - about 1.5 pounds a year. By 70 years of age, an average person will have lost 105 pounds of skin.

Humans shed and re-grow outer skin cells about every 27 days - almost 1,000 new skins in a lifetime.

If it were removed from the body, the small intestine would stretch to a length of 22 feet.

If you are locked in a completely sealed room, you will die of carbon dioxide poisoning first before you will die of oxygen deprivation.

If you go blind in one eye, you'll only lose about one-fifth of your vision (but all your depth perception.)

In a lifetime the average US resident eats more than 50 tons of food and drinks more than 13,000 gallons of liquid.

In the late 19th century, millions of human mummies were used as fuel for locomotives in Egypt where wood and coal was scarce, but mummies were plentiful.

It takes 17 muscles to smile --- 43 to frown.

It would take 1,200,000 mosquitoes, each sucking once, to completely drain the average human of blood.

Jaw muscles can provide about 200 pounds of force to bring the back teeth together for chewing.

Lab tests can detect traces of alcohol in urine six to 12 hours after a person has stopped drinking.

Laughing lowers levels of stress hormones and strengthens the immune system. Six-year-olds laugh an average of 300 times a day. Adults only laugh 15 to 100 times a day.

Most men have erections every hour to hour and a half during sleep.

On average women say 7,000 words per day. Men manage just over 2000.

One in every 2000 babies is born with a tooth.

Pregnancy in humans lasts on average about 270 days (from conception to birth).

Roughly 80% of all human beings on earth have one or more internal parasite infestations. For america, the estimate is 95%. Almost all human beings will suffer from internal or external parasites at least once in their lifespan and may never even know it.

Some people never develop fingerprints at all. Two rare genetic defects, known as Naegeli syndrome and dermatopathia pigmentosa reticularis, can leave carriers without any identifying ridges on their skin.

The ashes of the average cremated person weigh nine pounds.

The average adolescent girl has 34,000 underdeveloped egg follicles, although only 350 or so mature during her life (at the rate of about one per month).

The average duration of sexual intercourse for humans is 2 minutes.

The average human body contains enough: iron to make a 3 inch nail, sulfur to kill all fleas on an average dog, carbon to make 900 pencils, potassium to fire a toy cannon, fat to make 7 bars of soap, phosphorous to make 2,200 match heads, and water to fill a ten-gallon tank.

The average human produces 25,000 quarts of spit in a lifetime, enough to fill two swimming pools.

The average person releases nearly a pint of intestinal gas by flatulence every day. Most is due to swallowed air. The rest is from fermentation of undigested food.

The body's largest internal organ is the small intestine at an average length of 20 feet

The brain is soft and gelatinous - its consistency is something between jelly and cooked pasta.

The feet account for one quarter of all the human bodies bones.

The human body has enough fat to produce 7 bars of soap.

The human body has over 600 muscles, 40% of the body's weight.

The human brain is about 85% water.

The largest cell in the human body is the female ovum, or egg cell. It is about 1/180 inch in diameter. The smallest cell in the human body is the male sperm. It takes about 175,000 sperm cells to weigh as much as a single egg cell.

The largest cell in the human body is the female reproductive cell, the ovum. The smallest is the male sperm.

The largest human organ is the skin, with a surface area of about 25 square feet.

The left lung is smaller than the right lung to make room for the heart.

The little lump of flesh just forward of your ear canal, right next to your temple, is called a tragus.

The longest muscle in the human body is the sartorius. This narrow muscle of the thigh passes obliquely across the front of the thigh and helps rotate the leg to the position assumed in sitting cross-legged. Its name is a derivation of the adjective "sartorial," a reference to what was the traditional cross-legged position of tailors (or "sartors") at work.

The most common blood type in the world is Type O. The rarest, Type A-H, has been found in less than a dozen people since the type was discovered.

The Neanderthal's brain was bigger than yours is.

The only bone in the human body not connected to another is the hyoid, a V-shaped bone located at the base of the tongue between the mandible and the voice box. Its function is to support the tongue and its muscles.

The only time the human population declined was in the years following 1347, the start of the epidemic of the plague 'Black Death' in Europe.

The permanent teeth that erupt to replace their primary predecessors (baby teeth) are called succedaneous teeth.

The sound of a snore (up to 69 decibels) can be almost as loud as the noise of a pneumatic drill.

The tips of fingers and the soles of feet are covered by a thick, tough layer of skin called the stratum corneum.

There are 45 miles of nerves in the skin of a human being.

There are 60,000 miles of blood vessels in the human body.

There are four main Blood types: A, B, AB and O and each Blood type is either Rh positive or negative. Blood types in the US - Type O positive 38.4%, O negative 7.7%, A positive 32.3%, A negative 6.5%, B positive 9.4%, B negative 1.7%, AB positive 3.2%, AB negative 0.7%

Though it makes up only 2 percent of our total body weight, the brain demands 20 percent of the body's oxygen and calories.

Three-hundred-million cells die in the human body every minute.

Women burn fat more slowly than men, by a rate of about 50 calories a day.

Women's hearts beat faster than men's.

Your stomach cells secrete hydrochloric acid, a corrosive compound used to treat metals in the industrial world. It can pickle steel, but mucous lining the stomach wall keeps this poisonous liquid safely in the digestive system.
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