3. Dark Chocolate

3. 黑巧克力

According to a clinical trial of Proteome Research in the Journal of American Chemical Society, eating about 1.5 ounces of dark chocolate every day can reduce the stress hormone¹ levels in the body significantly. Dark chocolate is comprised of magnesium², a mineral that aids in fighting stress, depression, fatigue³, and irritability⁴. When you are stressed, eat dark chocolate to boost up your mood and reduce the stress level. Another option, you may also drink a glass of warm chocolate milk or other types of dessert that contains dark chocolate.

美国化学学会》蛋白质组研究的临床试验发现，每天吃大约1.5盎司的黑巧克力可显著降低体内的压力荷尔蒙。黑巧克力含有镁，这种矿物质有助于对抗压力、抑郁、疲劳与应激性。感到有压力时，吃块黑巧克力能让你心情愉悦并降低压力水平。此外，你也可以喝一杯温热的巧克力牛奶或吃其他含有黑巧克力的甜品。

4. Salmon⁵

4. 三文鱼

Being a cold water fish, salmon is high in omega-3 fatty acids and contains strong anti-inflammatory properties. Omega-3 fatty acids aid in boosting up brain chemicals such as serotonin that is very effective in maintaining a happy mood and regulating stress hormones⁶ such as adrenaline and cortisol. In addition, omega-3 fatty acids also help your brain to function more efficiently⁷. It is recommended eating just 2 or 3 servings of salmon a week. Apart from salmon, you may also eat tuna, mackerel, and sardines⁸. Or, you may take supplements of omega-3 fatty acids daily after consulting your doctor.

三文鱼是一种冷水鱼，含有大量欧米伽-3脂肪酸以及有效的抗炎性。欧米伽-3脂肪酸有助于增加大脑内的血清素等化学物质，这类物质能有效地保持愉悦的心情并管理压力荷尔蒙，例如肾上腺素和皮质醇。此外，欧米伽-3脂肪酸还能帮助你的大脑高效运转。因此每周最好吃两三次三文鱼。除了三文鱼，你也可以吃金枪鱼、鲭鱼和沙丁鱼。或者你可以在咨询医生之后每天吃一些含欧米伽-3脂肪酸的营养品。