Midterms are fast approaching and projects, last minute bonus assignments and dreaded exams are three of the many things that make college students stress out at this time of the semester. Feeling stressed not only affects our daily attitude, but can also affect how we perform in class and our eating habits as well. When most people feel overwhelmed, they reach for foods that they consider “Comfort foods”; i.e. ice cream, chips and dip, and even Red Velvet Oreo cookies. However, eating processed foods while stressed is not the smartest and most beneficial idea.
Why do we crave junk food while stressed?
Scientists have been doing research on the link between stress levels and increased calorie intake. Aside from being comforting, scientists have developed two other theories behind this relationship. Stress can induce the release of endogenous opioid in certain brain regions, neurotransmitters that resemble opiates in terms of their structure and additive properties. This is key in regards to reinforcing properties of junk food at such times. Scientists have also discovered that activates the “endocannabinoid” system in a person’s brain, which consists of chemicals that resemble munchie-stimulating ingredients in cannabis. Stress also can activate an brain chemical called neuropeptide Y, which has the ability to stimulate the craving for fat and sugar.
What to eat instead:
Magnesium
Magnesium is known to be a great mood enhancing ingredient due to its promotion of the mood boosting chemical serotonin. Snack on sunflower seeds, peanuts, fish, and avacados when you need a magnesium boost. Chips and guac anyone? Peanut butter sandwich? Yes please!
Antioxidants
Blueberries, raspberries, and grapes and strawberries are great sources of antioxidants, specifically anthocyanin. Anthocyanins contribute to sharper vision and intense focus, which is important during midterm week. Add some berries to a smoothie, oatmeal, or your morning breakfast cereal. Freeze grapes and snack on them when a sugar craving hits.
Zinc
Low levels of this nutrient have been linked to anxiety and depression. Snack on a handful of cashews or any other type of nut to get a good dose of zinc. Make sure you’re portioning out your nuts, because it can be easy to go over. A one ounce serving is the perfect size and gets your about 11 % of your day’s worth of zinc.
Protein
Milk is a great choice due to it’s protein lactium. Latium has the ability to lower blood pressure, which can be high in a state of anxiousness. The potassium in milk has the ability to reduce cramping and muscle spasms. Drink a glass of milk while working on your assignments or have a cup of yogurt topped with those anthocyanin filled berries!
Some great snacks to get you through the midsemester slump:
Peanut butter and pretzels
¼ cup of mixed nuts and dark chocolate morsels
½ cup of yogurt + 12 almonds + ¼ cup of fresh berries
1 ounce of tortilla chips + ¼ cup of homemade guacamole
20 grapes and 1 string cheese