“How Pets Can Improve Your Health?”

 

STAY WELL WITH YOUR ANIMALS: No doubt about it: Animals can make people feel good. And your favorite ones can also help you stay well.  You may be surprised at just how many ways a pet can improve your health.

MOOD BOOST: It only takes a few minutes with a dog or cat or watching fish swim to feel calmer and less stressed. Your body actually goes through physical changes in that time that make a difference in your mood. The level of cortisol, a stress hormone, lowers. And serotonin, a feel-good chemical your body makes, rises.

BETTER BLOOD PRESSURE: You still have to watch your weight and exercise. But having a pet can help you manage your blood pressure. In one study of 240 married couples, pet owners had lower blood pressure and lower heart rates during rest than people who didn’t have a pet. Another study showed that when children with high blood pressure petted their dog, their numbers improved.  

LOWER CHOLESTEROL: You watch what you eat and work out. If you also have a pet, there could be a cholesterol perk. People who have pets tend to have better levels of cholesterol and triglycerides, compared to people who don’t. The reason for that isn’t clear. Part of it could be the more active lifestyle that comes with having pets. 

HELP YOUR HEART: People with cats and dogs may have some heart benefits.  In a 20-year study, people who never owned a cat were 40% more likely to die of a heart attack than those who had. Another study found that dog owners had a better survival rate one year after a heart attack. Overall, pet owners are less likely to die of any cardiac disease, including heart failure.

EASE DEPRESSION: No one loves you more unconditionally than your pet. It could even help you deal with and recover from depression. Your pet will listen to you talk for as long as you want to talk. You’ll probably feel calmer when you pet a cat or dog. And taking care of an animal - walking it, grooming it, playing with it - takes you out of yourself and helps you feel better about the way you spend your time.

BOOST YOUR FITNESS: If you have a dog, you’re probably more active than someone who doesn’t have one. A daily 30-minute walk with your pooch helps keep you moving. Two 15-minute walks, one in the morning and one in the evening, do the same thing. Add in a game of fetch in the back yard with your dog and you’ll be even more fit.

A FAITHFUL EXERCISE BUDDY: When you work out with your pet, you’ll both benefit. Shine a flashlight on the wall or wave a string while you do a step aerobics routine. Your cat will get a workout chasing the light, and you'll be entertained. You might even find yoga classes for people and their dogs, called doga. Call your local gym or ask your vet about it.

FEWER STROKES AMONG CAT OWNERS: Doctors aren't sure why. It may be partly due to the effects of owning a pet can have on a person's circulation. But researchers think that cats may have a more calming effect on their owners than other animals do. It may also have something to do with the personality of a cat owner. Cats often become the focus of their owner's interest, which diverts them from other stressful worries.

MORE CONNECTIONS: One key to a healthy mind is to stay engaged with others. And pet owners tend to want to talk with other pet owners. A dog is a conversation waiting to happen. People, especially those with dogs, will stop and talk with you when they see you walking your pet. Go to a dog park to socialize with other owners while your pet’s play.

FEWER ALLERGIES, STRONGER IMMUNITY: When children grow up in a home with a dog or cat, they are less likely to develop allergies. The same is true for kids who live on a farm with large animals. Higher levels of certain immune system chemicals show a stronger immune system, which will help keep them healthy as they get older.

CATS AND ASTHMA PREVENTION: It doesn't seem to make sense. Pet allergies are one of the most common triggers of asthma. But researchers have studied the effects of having cats in the homes of babies at risk for asthma. They found that those children were less likely to develop asthma as they got older. There's one exception. Children whose mothers have a cat allergy are three times more likely to develop asthma after being around cats at an early age.

SNACK ALARM: For people with diabetes, a sudden drop in the level of blood glucose can be very serious. Some dogs can alert their owner before it actually happens. They may sense chemical changes in the body that give off a scent. The alarm gives the owner time to eat a snack to avoid the emergency. About one in three dogs living with people with diabetes have this ability.

WORK WITH A COUNSELOR: Some mental health therapists use a dog in therapy. A dog in the office may help someone be more comfortable. And a remark to or about a dog may show what’s really on someone’s mind. One therapist tells about a couple in their office who started to argue. The dog, which usually just slept during the session, got up and wanted out. They used that to help the couple see how their fighting affected others, especially their children.

PARTNERS IN BETTER CANCER CARE: Dogs and cats can get the same kinds of cancers humans do. For example, studies of prostate cancer in dogs have led to a better understanding of how it develops in older men. And preventing cancer in pets may lead to new strategies for people, too.

OVERCOMING THE LIMITATIONS OF ADHD: When a child with ADHD works with and keeps a pet, there can be benefits. It gives them practice with chores, planning, and responsibility. Pets need to play, and that helps kids burn off extra energy. In turn, that can mean an easier time falling asleep at night. And because the bond between a pet and a child is unconditional love, pets help children with ADHD learn about self-esteem.

AUTISM: ADDRESSING THE SENSES - Sensory issues are common among children with Autism Sensory Disorder. Sensory integration activities help them get used to the way something feels against their skin, and to certain smells or sounds. Dogs and horses have both sometimes been used in these activities. The children usually find it calming to work with animals. And animals can hold their attention.

STRONGER BONES: Walking your dog counts as a weight-bearing exercise that strengthens your bones and the muscles around them. It also lets you spend time in the sun, which provides vitamin D. If you have osteoporosis, use a short leash that won’t get tangled. And don’t walk a dog that is liable to jump on you and make you lose your balance.

STRETCH LIKE YOUR CAT: GOT A CAT? Watch how many times they stretch every day, and when they do, you do it too. If you can, get down on the floor and go through the same motions. If you can’t get on the floor, sit on a chair, and follow along to stretch your upper body.

MANAGE ARTHRITIS TOGETHER: Do you and your dog have arthritis? When you make an appointment at the vet, also call and make your own doctor’s appointment. You both need exercise, so walk with your dog. Keep your medicine in the same place you keep the dogs, so you’ll see it when you get theirs. If you can, coordinate taking your medicines at the same time you give them their medicine.

GET BACK IN THE SADDLE: Some rehab programs for stroke patients use horses to help with recovery. Often, people who have had strokes start riding with someone walking alongside them as someone else leads the horse. Horseback riding gives stretching exercise, which is especially good if one side has been made weaker. It also helps you regain balance and build core strength.

RELIEF FROM RA: If you have rheumatoid arthritis, you’ll benefit when you walk and throw a Frisbee with your pet. And pets can help take your thoughts off your own condition. But perhaps the best help comes from those dogs or cats that seem to be super-sensitive to people who don’t feel well. Sometimes just their presence can make you feel better.

SOOTHING HEAT FOR CHRONIC PAIN: A Mexican hairless dog called a Xolo is known for generating intense body heat. An organization called Paws for Comfort trains Xolos to be service dogs for people with fibromyalgia and other forms of chronic pain that respond to heat. People get relief when they put their hurting limbs against the dog’s body or lying up next to it. Some dogs have even been trained to ride around wrapped around the neck of a person with chronic neck pain.

SEIZURE DOGS: These dogs have been trained to live and work with people who have epilepsy. Some are trained to bark and alert the parents when a child has a seizure outside or in another room. Some lie next to or on a person having a seizure to prevent injury. And some work has been done training dogs to warn before a seizure happens. This gives the person time to lie down or move away from a dangerous place such as a hot stove.

MORE INDEPENDENCE: Specially trained dogs can do tasks that let people with Parkinson’s disease keep their independence. They can pick up dropped items or fetch ones you ask for. They can provide balance support, open and close doors, and turn lights on with their paws. They can also sense when someone with Parkinson’s “freezes” and touch the foot to let the person keep walking. Groups like Pet Partners can help you find a good service dog.

A BETTER QUALITY OF LIFE: Visits from therapy dogs help people recovering from devastating illness or an event such as a stroke. Some dogs are trained to understand a range of commands which lets them help those with aphasia (a language disorder common in older adults, particularly those who’ve had a stroke) feel good when they see the dog understands them. And petting or scratching a dog can help someone rebuild strength while recovering from a stroke or other illness. It also creates a feeling of calm.

A CALMING PRESENCE: People with AIDS are less likely to be depressed if they own a pet, especially if they’re strongly attached. And with an animal in the home, people with Alzheimer's have fewer anxious outbursts. The animal also helps the caregivers feel less burdened. Cats seem to be particularly helpful since they need less care than dogs.

ANIMAL-ASSISTED THERAPIES: Researchers are studying what happens when they bring specially trained animals into clinical settings, such as hospitals and nursing homes. One of the biggest advantages of letting people spend time with animals in such places seems to be improved mood and less anxiety.

REVIEWED BY: Amy Flowers, DVM, WebMD on December 17, 2020

Allen, K. Psychosomatic Medicine, September/October 2002.

American Cancer Society: "Man’s Best Friend."

American Diabetes Association, Diabetes Forecast: "Could a Dog Save Your Life?"

Arthritis Foundation: "Rheumatoid Arthritis," "From Dino to Fido," "Learn to Stretch by Watching Your Pet."

Bassey, E. Age and Aging, 2001.

CDC: "Health Benefits of Pets," "Physical Activity and Health."

DogaDog.com.

Epilepsy Foundation: "Seizure Dogs."

Interactive Autism Network: "Dogs, Horses, and ASD: What Are Animal-Assisted Therapies?"

Johnson, R. Oncology Nursing Forum, March 2008.

LaFrance, C. Journal of Communication Disorder, May/June 2007.

Little Bits Therapeutic Riding Association: "Benefits of Therapeutic Riding."

MentalHelp.Net: "A Doggone Good Therapist."

Merck Veterinary Manual: "Health Benefits of Pets for People."

National Institute of Allergy and Infectious Diseases: "Cat Exposure Increases Asthma Risk for Children of Asthmatic Mothers."

National Stroke Association: "The Healing Power of Animals."

NIH News in Health: "Can Pets Help Keep You Healthy?"

Paws for Comfort.

Pet Partners.

PetEducation.com: "Assistance and Service Dogs," "Physical and Medical Health Benefits of Pets."

Princeton University, Research at Princeton: "Cancer collaboration could someday help dogs and their humans."

Psychology Today: "Pets & Kids With ADD."

Qureshi, A. Journal of Vascular and Interventional Neurology, January 2009.

University of Missouri College of Veterinary Medicine: "Hand & Paw."

University of Wisconsin School of Medicine and Public Health: "Infants Exposed to Dogs Less Likely to Develop Allergic Diseases."

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk. 

“27 Ways to Boost Your Energy, Without Caffeine”

 

Get the energy jolt you need, minus the coffee.

 

COFFEE-FREE ENERGY REVVERS: Caffeine is a tried-and-true tool for dragging yourself out of a slump, sure, but wheeling around an IV drip full of coffee all day is just so inconvenient. If you’re looking for a new way to feel bright-eyed and bushy-tailed, look no further—we’ve got 27 of ‘em.

RESIST YOUR SMARTPHONE: A game of Candy Crush can provide a quick hit of pleasure, but it won’t actually perk you up. “There is no evidence that using games and puzzles increases energy levels,” says Tiffany Herlands, PsyD, assistant professor of medical psychology at Columbia University Medical Center in New York City. “However, there is evidence that as we spend more time tethered to electronics and the internet—and the frequent distractions associated with managing multiple emails, text messages, and simultaneous information sources—we’re becoming less able to use selective attention, which is the ability to screen out distracting information while directing our attention deeply on a single task.” Want to stay sharp? Stay offline.

LOG-OFF BEFORE BED - LONG BEFORE BED: “Using electronics before sleep has been shown to be disruptive to sleep and can result in feeling tired and less cognitively sharp,” Herlands adds. Researchers from Brigham and Women’s Hospital in Boston found that subjects who used light-emitting e-readers before bed had a harder time falling asleep, lower levels of sleep-promoting hormones, and shorter and delayed REM sleep—all of which reduced their alertness levels in the morning.

STRAIGHTEN UP AND SPREAD YOUR LIMBS: Taking up as much space as possible isn’t a good tactic on, say, a crowded subway car. But research has demonstrated that one-minute “power poses” (such as standing up straight with your arms braced in front of you or leaning back with your legs fully extended) can increase testosterone and reduce the stress hormone cortisol in both men and women. This, in turn, increases feelings of power and tolerance of risk. In other words, to feel a bit more like a superhero, just pose like one.

LET THE SUNSHINE IN: If prying yourself from your bed feels impossible, try leaving your blinds or curtains open. Scientists have known for decades that exposure to the natural sunshine—that is, light that gradually increases in intensity—is an effective treatment for people who suffer from seasonal affective disorder (SAD). Its mood- and energy-boosting benefits extend to those of us who cling to the covers, too. “The main benefit from morning light is to set your biological clock,” says Carl Bazil, MD, PhD, a professor of neurology and director of the sleep division of the department of neurology at Columbia University Medical Center in New York City. “Particularly if you travel frequently or suffer from 'social jet lag' (that is, sleeping significantly longer on weekends, then trying to get back in sync for the week), your body becomes set to awaken later and has trouble getting to sleep at night.”

STAGE YOUR OWN SUNRISE WITH A GADGET: Sensitive sleepers who favor blackout curtains in their bedrooms can still benefit from morning light, thanks to gradual alarms that mimic the rising sun; the Philips Wake-up Light ($170; amazon.com), for example, brightens over the course of 30 minutes and fills your room with golden light and a natural sound of your choice. “The wake-up alarms [set your biological clock like the sun does],” says Dr. Bazil, “but have the advantage of not lighting up the room at 5 a.m. at certain times of the year!”

GET A WHIFF OF ROSEMARY: Biochemists from the University of Northumbria in the UK suggest that the herb’s essential oil could boost brainpower, according to research they presented at the British Psychological Society’s annual conference in 2013. Study subjects in a room scented with rosemary were found to have enhanced levels of 1,8-cineole, an organic compound the researchers had previously linked with cognitive performance, and they performed better on word puzzles and memory tests than subjects in an unscented room. More research is needed to explore rosemary’s potential benefits as a pharmacological agent—but in the meantime, it’s an attractive option for good old-fashioned aromatherapy.

EAT A PROTEIN-RICH BREAKFAST: Research has demonstrated that a healthy breakfast has a direct effect on how kids perform at school, and it’s equally important for the rest of us. Our brains thrive on steady blood glucose levels and starting the day with protein sets the stage for maintaining that control.

GIVE YOURSELF A CHILL: If you find yourself nodding off in the afternoon, try scooting a bit closer to the A/C or lowering the thermostat a few degrees. “It’s common to feel drowsy when it’s warm, especially if you are still,” says Dr. Bazil. “But don’t make it so cold that you’re uncomfortable.”

BELT OUT A FAVORITE SONG: According to a study published in the Journal of Music Therapy, subjects who were instructed to sing reported that their musical task “increased energy arousal significantly and decreased tiredness arousal significantly.” A killer drum solo works, too; “rhythm tapping” was shown to have the same effect.

BREATHE FIRE: In kundalini yoga, Breath of Fire—a technique in which you take short, rapid breaths through your nose and forcefully contract your diaphragm and belly—is thought to increase energy and lower stress by detoxifying and flooding your system with oxygen. Will it magnify your invisible life force? Possibly. Will it get your heart rate up? Definitely.

TAKE A POWER NAP: If you have the opportunity to grab some good old-fashioned Zs, go for it; napping can improve mood, alertness, and performance, according to the National Sleep Foundation. “Most [studies] suggest that 20 to 40 minutes is the optimal time,” says Dr. Bazil. “That’s long enough to actually get some restorative sleep (not just the light sleep you get from a brief nodding off) but not so long that you develop what is called sleep inertia, leading to drowsiness and difficulty getting back your alertness.”

HAVE A LAUGH: Gelotologists—that is, people who conduct research on the physical and psychological components of laughter (seriously)—call it eustress, or positive stress, that decreases hormones like cortisol and epinephrine and can produce physical effects similar to light exercise. They have a point: laughter stretches your muscles, causes your pulse and blood pressure to rise, and makes you breathe faster, all of which can pull you out of a slump.

CHUG A GLASS OF WATER: Dehydration is a particularly sneaky energy vampire. Even just 1.5% loss in normal water volume can result in fatigue, inability to concentrate, and mood changes, according to a pair of studies from the University of Connecticut. The studies’ authors say women are especially susceptible to the negative effects of low-level dehydration, and that everyone should keep an eye on their water intake to be sure they’re getting what they need.

SWAP OUT REFINED CARBS FOR WHOLE GRAINS: Whole grains provide steady energy throughout the day, since they’re absorbed more gradually than quick-hit carbs like sugar and white flour and are packed with protein and fiber.

POP A PIECE OF GUM: Researchers in Wales set out to test the theory that chewing gum can improve both mood and cognitive function by subjecting volunteers to stress tests, monitoring their heart rates, and measuring cortisol in their saliva. Subjects who chewed gum during the study—both fruit and mint gum were used, though the flavors weren’t put in a head-to-head test—were more alert and reported more positive moods than subjects who didn’t have gum. Chew on that.

GET A MASSAGE: No time for a full-fledged spa retreat? No problem: “Research has shown that even a 15-minute seated massage at work can change your brain wave pattern to increase alertness, improve focus, and boost performance on quantitative tasks,” says Marilyn Kier, a member of the American Massage Therapy Association and founder of Wellness At Work in Northfield, Illinois.

ZERO IN ON YOUR “KISS POINT”: “This is the simplest technique I know to quickly boost alertness and energy, no matter where you are,” says Kier. “The ‘kiss point’ [also known in acupressure as GV-26] is located between your upper lip and nose, about a third of the way down from the bottom center of your nose. Using a fingertip, apply pressure for one minute.”

GO FOR A WALK: “It may seem paradoxical, but increasing physical activity, such as going for a brisk walk, can increase energy and mood,” says Herlands. The American Council on Exercise heartily agrees, as one might expect, and points to a University of Georgia study in which sedentary subjects who engaged in regular, low intensity exercise reported 20% increases in their energy levels and a 65% reduction in their fatigue.

CALL YOUR MOM: Researchers at Johnson & Johnson investigated “microbursts,” or small bursts of activity that can impact our energy levels and found that purely physical acts are just the tip of the iceberg. In their research on subjects’ energy levels at their workplaces throughout the day, they found that the act of having a conversation with a loved one was associated with the high end of the energy scale. “Microbursts need not be solely physical,” they observed. “Microbursts of mental, spiritual, or emotional activities can also have a strong impact on energy levels.” C’mon, you know mom would love to hear from you.

SMELL A CINNAMON STICK OR A FEW MINT LEAVES: A small study published in the North American Journal of Psychology found that people who inhaled aerated cinnamon and peppermint oil were more alert and better able to perform in interactive driving simulations. According to mood profiles and a task-load rating system developed for NASA, they finished their tasks more quickly and exhibited less frustration and fatigue. This suggests that commuters who find themselves drooping during long drives might benefit from all-natural air fresheners.

TRY A MINI-MEDITATION: If you’re feeling overwhelmed, the key to speeding up could actually be slowing down first. New research published in Biological Psychiatry suggests that doing so might actually reduce inflammation markers. “Mindfulness exercises can reduce stress, and stress can sap us of our energy and focus,” notes Herlands. “Reducing stress through mindfulness can feel restorative for that reason.”

DON’T WEIGH YOURSELF DOWN WITH AN EXTRA-HEAVY LUNCH: You don’t need to eat hummingbird-sized meals dozens of times a day to feel fueled but overdoing it at a single setting—even on healthy choices like whole grains—can wreak havoc on your blood glucose levels and leave you feeling lethargic. Comparatively small meals and regular snacks will keep you on a more even keel (and some research has suggested that spreading food intake out over four occasions as opposed to two can improve your mood, too).

MAKE SURE YOU’RE GETTING THE B12 YOU NEED: A vitamin B12 deficiency causes fatigue by compromising one's ability to convert food into fuel (and takes a serious toll on the nervous system). Most adults need 2.4 mcg of B12 per day, according to the National Institutes of Health; a vegetarian or vegan diet, digestive issues that hinder your body's ability to absorb nutrients and being older than 50 are all risk factors. Talk to your doctor if you suspect you may be low on B12, and in the meantime, fill up on B12-rich foods.

GIVE YOUR EARS A RUB: Integrative health specialists argue that auriculotherapy—that is, reflexology techniques involving our ears—can boost our energy levels and benefit our entire bodies. Research published in the Journal of Traditional Chinese Medicine showed that dementia patients in Spain who underwent regular ear massage and acupuncture showed improvement in behavior alteration, sleep patterns, and participation in rehabilitation. Want to see if it perks you up? Try stimulating your earlobes by using your thumbs and index fingers to massage them in small circles.

TAKE A PLUNGE IN COLD WATER: There’s a reason the folks who undertake “polar plunges” in winter months emerge from the frigid water with silly grins on their faces: giving your body a quick, cold shock stimulates deep breathing (which increases the oxygen in our bodies) and jump-starts circulation. A cold shower will do the trick just as well—and if you’re bold enough to actually sit in a cold bath (think 50 to 59 degrees Fahrenheit) for 20 minutes or so after serious exercise, your muscles could recover more quickly.

DO A BIT OF SUNBATHING: That short, brisk walk we mentioned earlier is extra-effective if you can get your daily dose of vitamin D, the “sunshine vitamin,” while doing it. Exposing your skin to the sun’s UVB rays for a brief period of time will enable it to produce the D you need to keep a spring in your step. (If you’re feeling shy, know that researchers have found oral doses of vitamin D effective for improving symptoms of fatigue as well.)

SHAKE IT OFF: “If you’ve lost your focus staring at the computer,” Kier says, it might be time to get loose at your desk. “Here’s a quick energy break: Take three deep breaths, shake out your hands, and then use the fingers on both hands to gently tap the top of your head for one minute.” Think of the blush you’ll feel creeping up your face when your cubemates turn to stare at you as a little circulatory bonus.

BY: Lauren Oster, Health Magazine, Updated February 28, 2019

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the Health Magazine and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the Health Magazine and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the Health Magazine and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. Health Magazine and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by Health Magazine, Health Magazine employees, others appearing on the Site at the invitation of Health Magazine, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“20 Stress Relieving Foods to Try if You’re Feeling Anxious”

 

Skip the chips and fill up on these anxiety-reducing foods.

STRESS-BUSTING FOODS: When work deadlines begin piling up and your social calendar is overbooked, who has time for healthy eating? But when it comes to combating stress levels, what you eat may actually help relieve your tension. Some foods may help stabilize blood sugar or, better yet, your emotional response. Here are 20 foods that may reduce stress and why they can help.

GREEN LEAFY VEGETABLES: It's tempting to reach for a cheeseburger when stressed, but go green at lunch instead. "Green leafy vegetables like spinach contain folate, which produces dopamine, a pleasure-inducing brain chemical, helping you keep calm," Heather Mangieri, RDN, a spokesperson for the Academy of Nutrition and Dietetics, tells Health. A study in the Journal of Affective Disorders of 2,800 middle-age and elderly people found that those who consumed the most folate had a lower risk of depression symptoms than those who took in the least. Another study from the University of Otago in New Zealand discovered that college students tended to feel calmer, happier, and more energetic on days they ate more fruits and veggies. It can be hard to tell which came first—upbeat thoughts or healthy eating—but the researchers found that healthy eating seemed to predict a positive mood the next day.

TURKEY BREAST: You've probably heard that the tryptophan in turkey is to blame for that food coma on Thanksgiving. This amino acid helps produce serotonin, "the chemical that regulates hunger and feelings of happiness and well-being," Mangieri says. On its own, tryptophan may have a calming effect. In a 2006 study published in the Journal of Psychiatry Neuroscience, men and women who were argumentative (based on personality tests) took either tryptophan supplements or a placebo for 15 days. Those who took tryptophan were perceived as more agreeable by their study partners at the end of the two weeks compared with when they didn't take it. Other foods high in tryptophan include nuts, seeds, tofu, fish, lentils, oats, beans, and eggs.

OATMEAL: If you're already a carb lover, it's likely that nothing can come between you and a doughnut when stress hits. First rule of thumb: Don't completely deny the craving. According to research from the Massachusetts Institute of Technology, carbohydrates can help the brain make serotonin, the same brain chemical that is regulated by certain antidepressants. But instead of reaching for that sugary bear claw, go for complex carbs. "Stress can cause your blood sugar to rise, Mangieri says, "so a complex carb like oatmeal won't contribute to your already potential spike in blood glucose."

YOGURT: As bizarre as it may sound, the bacteria in your gut might be contributing to stress. Research has shown that the brain and gut communicate via body chemicals, which is why stress can inflame gastrointestinal symptoms. And a UCLA study among 36 healthy women revealed that consuming probiotics in yogurt reduced brain activity in areas that handle emotion, including stress. This study was small, so more research is needed to confirm the results—but considering that yogurt is full of calcium and protein in addition to probiotics, you really can't go wrong by adding more of it to your diet.

SALMON: Stress can ratchet up levels of anxiety hormones, such as adrenaline and cortisol. "The omega-3 fatty acids in salmon have anti-inflammatory properties that may help counteract the negative effects of stress hormones," says Lisa Cimperman, RD, of the University Hospitals Case Medical Center and a spokesperson for the Academy of Nutrition and Dietetics. In a study funded by the National Institutes of Health, Oregon State University medical students who took omega-3 supplements had a 20% reduction in anxiety compared to the group given placebo pills.

BLUEBERRIES: "When you're stressed, there's a battle being fought inside you," Mangieri says. "The antioxidants and phytonutrients found in berries fight in your defense, helping improve your body's response to stress." Research has also shown that blueberry eaters experience a boost in natural killer cells, "a type of white blood cell that plays a vital role in immunity, critical for countering stress," Cynthia Sass, MPH, RD, Health's contributing nutrition editor, tells Health.

PISTACHIOS: When you have an ongoing loop of negative thoughts playing in your mind, doing something repetitive with your hands may help silence your inner monologue. Think knitting or kneading bread—or even shelling nuts like pistachios or peanuts. The rhythmic moves will help you relax. Plus, the added step of cracking open a shell slows down your eating, making pistachios a diet-friendly snack. What's more, pistachios have heart-health benefits. "Eating pistachios may reduce acute stress by lowering blood pressure and heart rate," Mangieri says. "The nuts contain key phytonutrients that may provide antioxidant support for cardiovascular health."

DARK CHOCOLATE: A regular healthy indulgence (just a bite, not a whole bar!) of dark chocolate might have the power to regulate your stress levels. "Research has shown that it can reduce your stress hormones, including cortisol," Sass says. "Also, the antioxidants in cocoa trigger the walls of your blood vessels to relax, lowering blood pressure and improving circulation. Finally, dark chocolate contains unique natural substances that create a sense of euphoria similar to the feeling of being in love." Go for varieties that contain at least 70% cocoa.

MILK: Fortified milk is an excellent source of vitamin D, which is thought to boost happiness. A 50-year study by London's UCL Institute of Child Health found an association between reduced levels of vitamin D and an increased risk of panic and depression among 5,966 men and women. People who had sufficient vitamin D levels had a reduced risk of panic disorders compared to subjects with the lowest levels of vitamin D. Other foods high in vitamin D include salmon, egg yolks, and fortified cereal.

SEEDS: Flaxseed, pumpkin seeds, and sunflower seeds are all great sources of magnesium (as are leafy greens, yogurt, nuts, and fish). Loading up on the mineral may help regulate emotions. "Magnesium has been shown to help alleviate depression, fatigue, and irritability," Sass says. "Bonus: When you're feeling especially irritable during that time of the month, the mineral also helps to fight PMS symptoms, including cramps and water retention."

AVOCADO: Slice after slice of avocado toast might not be so healthy, but consuming regular portions of this superfruit might help shut down stress eating by filling your belly and making you feel more satisfied. In a 2014 study by Loma Linda University (which, full disclosure, was sponsored by the Hass Avocado Board), researchers had participants add half an avocado to their lunches, reducing their desire to eat more by 40% for the three hours following the midday meal. That full feeling will make you less inclined to reach for unhealthy snacks when stress kicks in, increasing your stress levels as a result.

CASHEWS: One ounce of the buttery nut packs 11% of the daily recommended value of zinc, an essential mineral that may help reduce anxiety. When researchers gave zinc supplements to people who were diagnosed with both anxiety symptoms (irritability, lack of ability to concentrate) and deficient zinc levels over a course of eight weeks, the patients saw a 31% decrease in anxiety, according to Nutrition and Metabolic Insights. This is likely because zinc affects the levels of a nerve chemical that influences mood. If you're already getting enough zinc, it may not help your mood to chow down on cashews (or other zinc-rich foods like oysters, beef, chicken, and yogurt). But cashews are also rich in omega-3s and protein, so they're a smart snack no matter what.

ORANGES: As one of the top sources of vitamin C, oranges are thought to be a great way to relax and lower stress levels. "In addition to supporting immune function, which can be weakened by stress, this key nutrient helps reduce levels of the stress hormone cortisol, which can wreak havoc on the body," explains Sass. "The effects of a prolonged high cortisol level can include fatigue, brain fog, increased appetite, and weight gain, particularly belly fat."

 

EGGS: Eggs aren't just a great brunch staple. "Whole eggs are one of the few natural sources of vitamin D," says Sass. "This nutrient is linked to several important health benefits, including better immune function, anti-inflammation, and mood regulation, including reducing symptoms of depression." Nutritionist Keri Gans, RD, explains to Health that eggs also contain acetylcholine, a chemical that functions as a neurotransmitter in the brain and can impact your ability to regulate your mood, which could make it easier to manage stress levels.

 

SEAWEED: Sushi lovers, you're in luck. That seaweed wrapped around your spicy tuna roll has added benefits for relieving stress. "Seaweed is rich in iodine and one of the few sources of this important mineral," explains Sass. "Too little iodine can trigger fatigue and depression, but just a quarter cup of seaweed salad can pack over 275% of the daily value."

 

GREEN TEA: Green tea is a great alternative to coffee and won't give you those caffeine-induced jitters like your cup of joe. A Japanese study published in the American Journal of Clinical Nutrition, conducted with over 40,000 people, found that levels of psychological stress were 20% lower in those who drank at least five cups of green tea per day compared to those who drank less than one cup per day, says Sass. The results held true even after accounting for factors such as age, sex, medical history, body mass index, alcohol consumption, cigarette smoking, and diet.

 

BEETS: Dwight Schrute would be thrilled to know that an added health benefit of beets is their folate content, a vitamin that can play a role in relieving stress. According to Sass, one cup of beets supplies over 30% of the folate needed daily. "Because of its link with the nervous system, too little folate has been known to trigger mental fatigue, forgetfulness, confusion, and insomnia," Sass explains. "In addition, several common medications can deplete the body's supply of folate, including cholesterol-lowering drugs, anti-inflammatory drugs, diabetes medications and birth control pills."

 

TURMERIC: Add turmeric to your dishes for an extra boost of feel-good nutrients. Gans explains that the spice is known for its anti-inflammatory properties, specifically curcumin. "Curcumin is known to possibly stimulate the 'feel-good' hormones in our body, like serotonin and dopamine," Gans says. "So by default, it's probably going to put you in a better mood."

 

OYSTERS: Oysters are known aphrodisiacs, but their high zinc content is another reason to love those slimy little delicacies. Oysters contain 32 mg of zinc per serving (6 raw oysters), which is 400% of your recommended dietary allowance. "Zinc may lower the body's response to stress," says Gans. "It's an antioxidant, which has the ability to possibly strengthen the immune system, have anti-inflammatory properties, and in zinc specifically, it may lower the body's response to stress and anxiety."

 

CHAMOMILE: Swap that glass of wine out for a cup of chamomile tea before bed if you're really looking to relax. This tea favorite is the healthy way to unwind and get a great night's sleep while you're at it. "Chamomile has been shown to enhance sleep, including promoting relaxation and sleepiness, and improving sleep quality," says Sass. "Adequate sleep is an important stress reliever and helps to optimize immune function, which can be weakened by stress."

BY: Lindsay Funston and Christina Oehler, Health Magazine, Updated May 21, 2020

 

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