How to Beat Stress for a Holly, Jolly Holiday Mood

Whether your weakness is shortbread, gravy, or pumpkin pie, indulging in holiday treats can effect everything from the tightness of your pants to the joyfulness of your mood. Add on that dollop of stress that comes with the holidays, and you need a recipe that will reduce stress and boost your happiness level.

The grumpy, Grinch-like moods some people experience during the holidays can be attributed to the foods we are eating. The connection between food and mood has been well established by scientists. Some foods bring you down, while others can give you a much-needed lift. Let’s discover which holiday favorites: cookies, berries, chocolates or fish, will help you feel jolly and bright.

Sugar Seems Nice 

Sprinkles and frosting create an alluring display on a holiday table, and while they certainly feel nice going down, sugary treats can cause a rollercoaster of emotions. As such, it may be wise to limit your sugary indulgences over the holidays to help maintain a positive mood.

Yet, avoiding sugar altogether, a common trend in diets these days, may also bring about a bad mood. According to a 2009 study published in the Archives of Internal Medicine, eating a diet low in carbohydrates can negatively affect your mood. Don’t be a Grinch – enjoy healthy carbohydrates such as vegetables, fruits, nuts, seeds, beans and whole grains to help maintain your holiday spirit, and keep the sugary treats in moderation.

Delicious and Joyful

Indulging in mood-boosting, healthy foods can actually help squash your inner Grinch. Plus, it doesn’t have to be bland or boring. Studies have shown that compounds in chocolate (dark, preferably), strawberries, tea, raspberries and blueberries can help enhance your mood.

For the Love of Fish 

The most notable science linking food to how we feel is the ability of omega-3 fatty acids, such as those found in fish, to positively effect brain function and mood. For example, studies have found that students exhibit less anxiety during exams when they consume fish oil supplements.

In another small study, researchers looked into the effects of omega-3 fatty acids on the stimulation of stress hormones elicited by mental stress. After three weeks of supplementation with fish oil, the researchers noticed that episodes of mental stress did not cause as much activation of stress hormones.

In other words, eating more fish can help make you more resilient to stress!

Are You Getting Enough?

According to a survey conducted by Abacus, the average adult Canadian eats fish about 3 times per month. That amount of fish is far less than the 100 – 5000 milligrams of EPA + DHA recommended by Health Canada to support cognitive health and brain function.

Getting More Omega-3s into You

Advances in research and technology have made it easier for people to consume more EPA and DHA to help maintain cognitive health and brain function. Today, fish oil supplements are available in liquids and capsules, as well as in a variety of flavours, making it easy for even the most discerning fish eater to consume fish oil.

OmegEssential FORTE

OmegEssential® FORTÉ is a high-potency fish oil supplement. It is designed to offer therapeutic dosages intended to address specific health challenges, including the promotion of a healthy mood balance.

Each serving provides 1,600mg of EPA and 800mg of DHA in a balanced 2:1 ratio. In addition, OmegEssential® FORTÉ includes support nutrients to naturally enhance your body’s ability to process and utilize the essential fatty acids. OmegEssential® FORTÉ is made with wild caught, small, cold water, sustainable fish. It is molecularly distilled to ensure it is free of contaminants, including mercury.

Have a Holly, Jolly Holiday Season

Indulge without the guilt this holiday season. Dig into mood enhancing foods like berries, dark chocolate, tea and fish oil. May you avoid grumpy and tight, and enjoy merry and bright!

[References] American Chemical Society (ACS) (2012, August 19). Good mood foods: Some flavors in some foods resemble a prescription mood stabilizer. ScienceDaily. Retrieved August 22, 2013, from http://www.sciencedaily.com­ /releases/2012/08/120819153457.htm AquaCulture Report – Abacus Data Survey, May 2011. http://www.aquaculture.ca/files/CAIA-PUBLIC-REPORT-May-2011.pdf Delarue J et al. Fish oil prevents the adrenal activation elicited by mental stress in healthy men. Diabetes Metab 2003 Jun;29(3):289-95. http://www.ncbi.nlm.nih.gov/pubmed/12909818 Brinkworth et al. Long-term Effects of a Very Low-Carbohydrate Diet and a Low-Fat Diet on Mood and Cognitive Function. Archives of Internal Medicine , 2009; 169 (20): 1873 DOI: 10.1001/archinternmed.2009.329 Kidd PM. Omega-3 DHA and EPA for cognition, behavior, and mood: clinical findings and structural-functional synergies with cell membrane phospholipids. Altern Med Rev. 2007 Sep;12(3):207-27. Kiecolt-Glaser, JK. et al. Omega-3 supplementation lowers inflammation and anxiety in medical students: a randomized controlled trial. Brain Behaviour and Immunity Nov 2011;25(8):1725-1734. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3191260/ Health Canada – Fish Oil Monograph http://webprod.hc-sc.gc.ca/nhpid-bdipsn/monoReq.do?id=88