Health, Fashion, Parenting and Women Related Issues

Feeling frazzled? Reach for foods that really fight stress, like these seven wonders of the high-wired world.

1.Berries, Any Berries

Blackberries, strawberries, cranberries, raspberries, blueberries. They’re not just delicious; they’re jammed with antioxidants, which is why they’re great at countering the skin-damaging free radicals generated by stress. Eat them one by one (like healthy M&M’s) when the pressure is on. If you’re a jaw clencher, try rolling a frozen berry around in your mouth. And then another, and another. Or whirl up a Berry Dessert Slush.

2.Guacamole

Avocados are loaded with B vitamins, which stress quickly depletes and your body needs in order to maintain nerves and brain cells. Scoop up the creamy goodness — which comes from healthy monounsaturated fats — with whole-grain baked chips or raw veggies. If you’re watching calories, dip instead of scoop: 2 tablespoons have about 55 calories. Try this simple recipe for Avocado Fiesta Salsa.

3.Nuts

Almost all nuts are good sources of vitamins B and E, plus selenium and zinc, but some nuts have more than others, so cover your bases by mixing them up. Just an ounce — a small handful — will help replace those stress-depleted Bs (walnuts); give you a good dose of selenium and zinc (Brazil nuts), which are also drained by high anxiety; boost your vitamin E (almonds), which helps fight cellular damage linked to chronic stress; and may even lower your blood pressure by helping your arteries relax (pistachios). They’re high in calories, so don’t overindulge.

4.Oranges

People who take 1,000 milligrams of vitamin C before giving a speech have lower levels of cortisol and better-behaved blood pressure than those who don’t take it. So lean back, take a deep breath, and concentrate on peeling a big, juicy orange. The 5-minute mindfulness break will steady your brain cells, and you’ll get a bunch of C as well.

5.Salmon and Other Fatty Fish

The omega-3 fatty acid in salmon, called docosahexaenoic acid (DHA), isn’t just good for your skin. Studies show people who eat ample amounts of DHA have a much lower incidence of depression, aggressiveness, and hostility. So this healthy fish may even help road rage! Some people report improvements in mood within days or even hours of eating omega-3-rich meals. Serve Double Sesame Salmon with Mango-Avocado Salsa for dinner this weekend.

6.Spinach

Spinach and other happy greens (the dark, leafy ones) contain folate, a B vitamin that appears to be essential for mood and proper nerve function in the brain. Two cups of cooked spinach gives you the 400 micrograms of folate recommended to pick up your mood. And you’ll love this recipe for Sauteed Spinach with Pine Nuts and Golden Raisins.

7.Dark Chocolate

The antioxidant flavonols in dark chocolate (check labels; you want 70% or more cacao) help keep your blood pressure steady and your mind sharp. They may also help counter cellular damage caused by stress. Try this when you need a mental lift: Microwave 8 ounces of vanilla almond milk on medium for 1 minute, and then stir in an ounce of dark chocolate till it melts (heat triggers antioxidant release). Delish. Just show a little restraint; chocolate packs a lot of calories.

To experiment with these exercises, sit in a chair with your back comfortably upright, feet on the floor, shoulders down, chest open, and hands resting in your lap. Let your abdomen expand with each inhale and contract with every exhalation. You may want to close your eyes and really focus on your breaths.

Exercise #1 — Let it all out.
Take a deep breath through your nose, and let it out easily through your mouth. At the end of the exhalation, silently repeat “la-lala-la-laaah,” which effortlessly extends the exhalation, releasing more air from your lungs. Feel your abdomen inflate with the next inhale. Do 5 times.

Exercise #2 — Take a pause.
Inhale and exhale through your nose, mentally counting “in-two-three, out-two-three,” and then “pause-two-three.” During the pause, don’t breathe in or out; just rest comfortably. Do 5 times. Over time, increase the count to four (“in-two-three-four, out-two-three-four”), then to five, until you reach a number that’s comfortable to you.

Exercise #3 — Hold it.
This technique can help you dial down a stressful reaction to upsetting news and can help you fall asleep, too. It takes a little practice, but people who use the technique swear by it. It’s the four-seven-eight breath, a favorite of health guru Andrew Weil, MD.

* Place the tip of your tongue just behind your upper front teeth; let it rest there gently for the entire exercise.
* Exhale completely through your mouth, letting the air make a whooshing sound as it passes out.
* Close your mouth, and inhale through your nose as you mentally count to four. Let the breath fill and expand your abdomen as you inhale, and then hold your breath for a count of seven.

Exhale through your mouth with a whoosh to a count of eight. That’s one complete four-seven-eight breath. Do four times. To keep stress in check, do at least one of these breathing exercises twice a day.

RealAge skin expert Dr. Wechsler is a big believer in simple, basic products. But as she says, “Who doesn’t love a little luxurious skin treat now and then?” Of course, nobody needs a $250 moisturizer. But if money is no object, and you love the way it looks and feels, go for it and indulge. Below are a few products under $250 that Dr. Amy treats herself to:

Lipsticks. For Amy, great lipsticks are hard to resist. They’re the one makeup item she’ll really splurge on, because she adores the way they feel. Her favorites are Shiseido and Cle de Peau (which is actually part of Shiseido). She raves, “The colors and the textures are amazing.”

Antioxidant treatments, particularly the ones based on green tea or caffeine. A line she personally likes is Topix Replenix. Its antioxidant Cream CF and Serum CF are caffeine enhanced and have 90% polyphenols from green tea. They cost about $60 each. The cream is slightly more moisturizing, so it’s good for dry types; oilier skin would be fine with the serum.

L’Occitane’s olive-oil skin products. Like safflower oil, olive oil is a great moisturizing skin treatment, but the straight stuff leaves you smelling like a salad. These don’t.

La Roche-Posay Anthelios Fluide Extreme SPF 50+ with Mexoryl SX and Mexoryl XL. Amy loves this ultraprotective but gentle sunscreen but says that it’s definitely expensive in the U.S. — if you can find it at all. She suggests ordering this product online from Canada; it can be $60 a tube here, but if you shop hard, $20 outside the country.

When it comes to basic skin care, these items are at the top of RealAge skin expert Dr. Wechsler’s list of beauty bargains.

* Vaseline. Says Amy: “It’s the best lip moisturizer. And talk about cheap! By the way, steer clear of any lip balms that contain phenol (Blistex does, for one). They strip the top layer of skin off your lips. That’s why you get addicted to them; they remove your natural protection.

* “For body lotions, Cetaphil Moisturizing Cream and Neutrogena Norwegian Formula Body Lotion are both terrific. Warehouse clubs sell big tubs of Cetaphil cream or the giant pump dispenser of Norwegian Formula.

* “Also at the local warehouse club, you can get Dove or Purpose soap by the case. (If your skin is touchy, buy Dove in the fragrance-free or sensitive-skin formulas.) They don’t strip your skin of good oils. Neither of these is expensive anyway, but they’re a little more than some supermarket brands, so why not buy in bulk and save the difference?

* “For sunscreens, Neutrogena Sensitive Skin Sunblock Lotion SPF 30 is a world-class bargain. It contains 9.1% titanium dioxide, a crushed mineral that protects you instantly.

* “Safflower oil. Yes, the kitchen oil you buy at the grocery. It’s a super moisturizer, especially for gator-dry legs, and gentle enough for babies (some hospitals use it on newborns). It owes its famous skin-enriching actions on its very high linoleic acid content, a fatty acid that skin normally makes to keep its moisture level up and barrier function intact. Since our body’s linoleic acid production gets sluggish as we get older, safflower oil helps replace it — from the outside in!”