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Page 30 | Abby's Magazine | instagram.com/abbyshealthfood Next time your stress levels start soaring, fill your plate with these foods that are scientifically proven to help you feel less frazzled. There are many ways to manage and even reduce stress levels when you're feeling tense. Food can be one of your biggest allies — or enemies. Food can make your stress levels go down or up, so it's critical to pay attention to what you're eating when you're feeling frazzled. Not to mention, just being stressed can increase your need for certain nutrients, such as magnesium, zinc, calcium, iron, and niacin, according to research. One article suggests that the amount and quality of nutrients you take in over time can impact the body's neural circuits that control emotion, motivation, and mood. Additionally, the causal relationship between diet and mental health conditions like depression can be tricky to definitively identify, but some research suggests that diet can affect mental health, while mental health can also affect diet. Other research has pointed to gut microbiota — microorganisms in the intestine made up of good and bad bacteria — as an essential link to the relationship between what you eat and drink, and how you feel. "Microbiome health, or gut health, affects your mood, emotions, and psychological health," says Alice Figueroa, RDN, MPH, a nutritionist and author of Prediabetes Diet and Action Plan: A Guide to Reverse Prediabetes and Start New Healthy Habits. Unhealthy eating patterns can send stress levels skyrocketing and potentially increase your risk of health problems in the future if you don't address them. Fighting stress with food is a tactic available to everyone, Figueroa says. No expensive supplements or complex methodology is required. So the next time you're under pressure, arm yourself with this delicious arsenal of 10 stress-busting foods: 1. Herbal Tea helps promote feelings of warmth and calmness. Herbal tea is great for winding down, but she says green tea is perfectly fine when you need a small jolt of caffeine because it's full of flavonoids, which studies show support brain health. Green tea can also be a preferable choice compared with coffee if you're looking to chill out. Flavonoids are a class of good-for-you plants and fungi also found in dark chocolate, citrus fruits, and wine. Despite green tea's green light, Figueroa says to cut the caffeine in the afternoon to increase your chances of a good night's rest. The 10 BEST FOODS to HELP 2. Dark Chocolate offers an antioxidant-rich indulgence. Dark chocolate in the diet can reduce stress in two ways — via its chemical impact and its emotional impact. Chocolate feels like such an indulgence that it can be a real treat to simply savor a piece of it, and that feeling alone can help to reduce stress. It's also important to choose high-quality dark chocolate, she says. You may have heard about the "bean- to-bar" movement, which focuses on high-quality ingredients and in-house responsibility for every aspect of the chocolate- making process. This "farm-to-table" approach ensures the bar is packed with pure components and no hidden additives or chemicals. 3. Whole Grains provide a mood-boosting way to carbo- load. According to research, carbohydrates can temporarily increase levels of serotonin, a hormone that boosts mood and reduces stress. Once serotonin levels are increased, people under stress have better concentration and focus. 4. Avocados offer stress-busting Omega-3. Fatty Acids Avocados are not only delicious mashed into guacamole or sliced and added to a salad — they also offer omega-3 fatty acids. Research has found that high doses of these essential acids may reduce anxiety. Meyerowitz emphasizes the importance of getting the right amount of omega-3 fatty acids in your diet for overall health — in addition to the benefit of helping reduce stress — which the federal government's dietary guidelines define as 1.6 grams (g) of ALA (alpha-linolenic acid, a form of omega-3 fats) for adult men and 1.1 g of ALA for adult women. The possible superpower of avocados goes beyond their omega-3 fatty acids. They also consist of phytochemicals, fiber, and essential nutrients. 5. Fish can boost your heart health while fending off stress fight stress and help prevent heart disease by adding seafood to your plate. Fatty fish in particular are a great option because they're heart-healthy, and their omega-3s may help ease depression because the nutrients easily interact with mood-related brain molecules, according to Harvard Health Publishing. Fatty fish include tuna, halibut, salmon, herring, mackerel, sardines, and lake trout, according to the American Heart Association. Not a fish fan? There are other whole-food options, like seaweed, chia seeds, flaxseeds, walnuts, and fortified food, such as certain brands of eggs, milk, soy milk, and nut milk. You can also try omega-3 supplements in the form of fish oil, which can be found at your local drugstore or grocery store. Harvard *These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. The information provided on this site is intended for your general knowledge only and is not a substitute for professional medical advice or treatment for specific medical conditions. Always seek the advice of your physician or another qualified healthcare provider with any questions you may have regarding a medical condition. The information on this website is not intended to diagnose, treat, cure, or prevent any disease. Never disregard medical advice or delay in seeking it because of something you have read on the Solgar site.