You’ve just hit noon on a Wednesday. It’s month-end, and you feel like you’re about to tap out. Feeling overtired and completely overwhelmed, you barely feel like you have the energy to sit at your desk, let alone attend that last-minute meeting your manager just scheduled. Thankfully, that sudden slump can be easily remedied with the right lunch; one that will reduce stress, lift your mood and help you stay alert during your boss’s two-hour monologue.
Try these foods for an instant pick up:
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1. Wholegrain Bread
According to nutrition expert Megan Pentz-Kluyts, it only counts if the coarse grains are visible in the bread.“Wholegrain bread is a low glycaemic index choice and therefore tends to keep you fuller for longer,” she says. It also helps control blood-sugar levels as it promotes the slow release of sugar into the blood. Steady blood sugar helps drop cortisol levels, and it’s wise to avoid things that raise this “stress-hormone that stimulates fat storage around your middle”. It can raise your blood pressure and leads to an increased risk of heart disease.”
2. Lean Beef
“It’s one of the best sources of iron,” says Pentz-Kluyts, “and iron is needed to carry oxygen to the brain cells and to make brain neurotransmitters, especially the ones that regulate the ability to pay attention.” Beef is also rich in vitamin B12, which aids your thinker-functioning and the nervous system. “Studies show that low levels of vitamin B12 in the diet can lead to poor memory and irritability,” she adds.
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3. Milk
Cow juice contains an amino acid called tryptophan, but don’t bother remembering the name, just know you need it. According to Pentz-Kluyts it helps your brain produce serotonin. “Milk is also very high in calcium and B-vitamins, which help to build your bones and are needed for normal communication among nerve cells and for muscle contraction. All vital in supporting the body during anxiety and panic.” Some research indicates that dietary calcium may help lower blood pressure, which can be raised during times of anxiety. The added bonus is that it’s also high in protein, and protein also helps blood sugar remain stable. Opt for low fat or fat free
4. Spinach
Not only will you make Popeye proud and build enough strength to beat off Bluto (don’t quote us on that), but you get some folate into your body. “Folate may boost concentration and help combat depression, irritability and forgetfulness,” says Pentz-Kluyts.
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5. Chocolate
Yes, another reason to dig into the good stuff. “But eat moderately,” warns Pentz- Kluyts. And stick to the darker varieties. “Not only does it boost serotonin, but chocolate also supplies large amounts of epicatechin, which enhances blood flow to your brain. Simply put, it’s one of the tastiest ways to reduce stress.
