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The 5 Best Foods To Help You Survive a Super-Stressful Shift

Between long shifts, uncooperative patients and one too many charts to juggle, it can difficult for care providers to find time for a break. On busy days, you might to resort to quick foods, often filled with sugar or caffeine. But there are healthy, on-the-go snacks you can eat to retain a high level of energy and mitigate stress. Try these recommendations, via AJC.


Not only do almonds, pistachios and walnuts strengthen your immune system, but they’re also great sources of vitamin B, which helps the body manage stress. Cashews, filled with magnesium, also stabilize your energy and regulate the nervous system. Got a stress-induced sweet tooth? Grab some dark chocolate-covered nuts and snack away.

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Here’s a carb you won’t regret. According to research done at MIT, complex carbs help your brain produce serotonin, boosting your overall mood. Just be sure to stick to an oatmeal low in sugar in order to maintain your blood pressure.

Fatty fish

If you find time for a full meal (dare to dream!), try to stay away from your cafeteria’s fast foods. Instead, opt for salmon, mackerel, trout, sardines or herring. All full of omega-3, these delicacies improve mental health and cognition. A bonus: Salmon and sardines also contain vitamin D, which can make up for all the sunshine you missed during your long day in the hospital.

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Dark chocolate

Nibbling on a bar of dark chocolate can help balance stress levels. Several studies have found that, in moderation, the antioxidants in cocoa relax the walls of your blood vessels, improving circulation and reducing levels of stress-associated hormones in your system.


Sip some decaf or herbal tea and feel your stress melt away—ahhh. Chamomile, for example, isn’t just a bedtime herb. It contains glycine, an amino acid that relieves tense muscles and nerves. So next time you think you might have a few rare minutes to yourself, plan ahead and brew a cup.

What are your go-to snack foods and drinks at work?

Stressed? 6 quick things nurses can eat or drink for stress relief, AJC.
12 Superfoods for Stress Relief,

Last updated on 10/1/19.

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