The end of the semester is closing in on you. You’re stressed, totally PMS-ing, and have a test tomorrow. You haven’t slept well in days and really need to focus. How do you deal with these issues? A lot of experts say, eating. No, not snarfing an entire box of girl scout cookies to make yourself feel better. These studies look at the vitamins and minerals in different types of foods that can have positive effects on our bodies in different situations. As we are approaching finals and the description above will probably apply to all of us at some point before May 10th, thinking about what we eat in relation to our feelings can be really helpful. Who doesn’t want to eat good food and feel better at the same time?
What to eat when you are stressed out:
- Add protein powder to your breakfast: A high-protein breakfast can jump-start your brain and help it function better. The more on-top-of-it your brain is, the more in control you will be, which will reduce your stress. Make sure the protein powder you buy mostly consists of whey protein but also includes other amino acids, vitamins, and minerals. Mix it into a shake, some oatmeal, or sprinkle it onto your cereal.
- Drink water: Dehydration can make your brain sluggish, which will not help at all with stress. Cut out sugary drinks like soda and juice and switch to water.
- Healthy snacks: Things like granola, dried fruit, and nuts are easy to carry around when you are on the go. All are healthy and will give you the nutrients you need at the same time.
What to eat when you have an exam and need to focus:
- Caffeine in moderation: We all know that caffeine makes us more awake and ready to face the day. However, too much can make you jittery. On the morning of an exam, try one cup of coffee or tea or some dark chocolate. Yes, chocolate! The dark chocolates that are high in cacao also contain caffeine. Try to avoid Redbull and other energy drinks – they often contain a lot of sugar or too much caffeine.
- Foods with lots of glucose: No, not a donut. But fruit juices and many fresh fruits like oranges contain a lot of natural sugars that can give you an energy boost. Just make sure not to overdo it – too much sugar can impair your memory – yikes!
- Breakfast: Always eat breakfast before a test or a busy day. High fiber and whole grain cereals are great, as well as a dairy like skim milk and some fruit. Don’t over-stuff yourself on waffles or other high-calorie breakfast foods – this sort of breakfast can actually make itharder to concentrate.
- Fish: The protein and omega-3 fatty acids in fish have been proven to sharpen your mind and enhance memory. Not so into seafood? Try an omega-3 supplement. There are many available at places like CVS, including versions extracted from plants that won’t have a fishy taste.
What to eat when you are PMSing:
- Avoid: salt (which can cause bloating), as well as caffeine and alcohol (which can magnify the emotional effects of PMS).
- Calcium Rich Foods: High calcium intake has been shown to improve mood and bloating.
- Foods with magnesium: Women who eat a lot of magnesium tend to have less water retention. Magnesium may also positively affect your serotonin levels, which is a neurotransmitter that makes you happy. Try whole-grain bread, peanuts, baked potatoes with the skin on, or beans for this.
- Chamomile Tea: This relaxing herbal tea eases muscle tension, which can help with cramps and even ease the irritability that comes with PMS.
What to eat when you can’t sleep:
- Muscle-relaxing foods: Like for PMS, chamomile tea can relax your muscles and ease tension, making it easier to sleep. Almonds are also helpful because they contain magnesium, which can promote muscle relaxation and sleep. The potassium in bananas can also have a relaxing effect.
- Miso Soup – Warm liquids like broth can help relax you and promote sleep. Miso soup is especially good because it contains amino-acids that increase production of melatonin, a hormone that can make you sleepy. You can get powdered miso soup broth packs at the grocery store.
- Milk – Warm milk really can help you sleep. The calcium can be helpful in reducing stress and calming your nerve fibers, making it easier to doze off.
- A bowl of cereal: A carby whole grain, non-sugary cereal (no Lucky Charms) can increase the tryptophan in your blood stream. The same substance is present in turkey, which is why you always get sleepy and lethargic after Thanksgiving dinner!
Whatever you are facing during these last months of the semester, remember that exercise is always good, from cardio, which gives you mood-boosting endorphins, to yoga, a super-relaxing way to work out. Remember hydration as well! Drinking lots of water is beneficial for your entire body.
Sources:
http://shine.yahoo.com/vitality/10-foods-that-can-help-you-sleep-2433545.html
http://today.msnbc.msn.com/id/19405047/ns/today-today_health/t/need-remedy-help-fight-your-pms/#.T3I9m66TZsg
http://www.webmd.com/add-adhd/slideshow-brain-foods-that-help-you-concentrate
http://www.totallystressedout.com/01_nutrition_03_eat.html