Next time you feel stressed and reach for your favorite comfort foods, do yourself a favor and consider a healthy choice with the power to reduce tension.

You Will Need

Complex carbohydrate foods
Magnesium-rich foods
Turkey
Oranges
Warm milk
Small meals (optional)

Step 1: Reach for complex carbs（多吃杂粮）
Reach for complex carbs to reduce your stress. Whole grain breads, cereals, and pastas help your body produce serotonin, the feel-good chemical.

Step 2: Load up on magnesium（多吃含镁的食物）
Load up on magnesium-rich foods such as spinach, soy, and apricots to help your system control cortisol. These foods serve as a natural muscle relaxant.

Eat several small meals throughout the day to maintain stable blood sugar levels. This helps you better manage stress.

Step 3: Make a turkey sandwich（自制火鸡三明治）
Make yourself a turkey sandwich, even if it’s not Thanksgiving. Turkey is high in L-tryptophan, which releases serotonin.

Step 4: Grab and orange（多吃含维生素C的橘子）
Grab an orange for a dose of Vitamin C, another stress-buster.

Step 5: Avoid sweets and sodas（避免甜食和碳酸饮料）
Avoid sweets, sodas, and simple carbs. They give you a quick serotonin boost, but also cause an unpleasant crash.

Maintaining a healthy diet will help your body deal with stress and keep your immune system strong.

Step 6: Pour a glass of milk（喝牛奶）
Pour yourself a glass of warm milk at bedtime. The serotonin-inducing drink will provide a calm trip to dreamland, so you’ll be ready for a bright new day.

Serotonin influences moods, and experts link an imbalance of serotonin levels in a person to depression.

1.Load up vt. 装载货物

如：Have you finished loading up? 
你装完了没有？

2.dose n. 剂量，一剂，一服

如：A dose of this stuff will purge you! 
这种药只须一剂就能让你通便！

The smaller boys badly wanted to give the bully a dose of his own medicine. 
那些小男孩儿巴不得让那欺负人的坏蛋也尝点苦头。

Give him the dose of his own medicine. 
[谚]以其人之道还治其人之身。

3.dreamland　n. 梦境，梦乡，睡觉

如：That girl over there looks like she's in dreamland. 
那边的那个女孩看上去像在梦境里一样。

4.imbalance　n. 不平衡，失调

如：The current trade deficit indicates a serious imbalance between our import and export trade. 
当前的贸易赤字表明我们的进出口贸易严重失调。