How Can Diet Help You Manage Stress?
Have you been experiencing stress recently? Often, people overlook the root causes of stress. Instead, stress tends to focus our attention on things we can’t control. But what if managing stress was actually within your control?
Consider the close link between food and mood. When stressed, the body may prompt us to indulge in harmful foods, like sugary treats and refined carbohydrates, worsening stress due to their impact on blood sugar levels.
Opting for a healthier diet, featuring balanced meals and comfort foods like those on this list, can positively influence serotonin levels and help regulate stress hormones such as cortisol. Breaking the cycle of stress-inducing junk food habits alleviates the effects of stress and facilitates weight loss!
Combating stress with food is an accessible strategy that anyone can implement, with no need for expensive supplements or elaborate methods. Incorporating nutrient-dense foods into your daily routine not only aids weight management but also strategically enhances mental well-being.
So during moments of stress, turn to this curated list of nine stress-reducing foods as a delicious and effective solution!
Oats
This classic comfort dish contains a complex kind of carbohydrate. It contains a significant amount of tryptophan, which aids the body’s production of serotonin, a neurotransmitter known for promoting feelings of peace, creativity, and relaxation.
Additionally, oats are a valuable source of magnesium, a critical mineral that influences stress levels and sleep. It also activates vitamin D’s advantages in the body. People who are lacking in this mineral may be more likely to experience anxiety and depression.
For these reasons, oatmeal is a great food for stress reduction. But when preparing yourself a warm dish, don’t use refined sugar. Instead, add some sweetness and extra vitamin C to your porridge by adding apples and raisins.
Warm Milk
Sipping warm milk before bed is a centuries-old home treatment for getting a good night’s rest. The act of sipping a warm beverage while cuddled up on the couch is naturally calming.
But more importantly, warm milk has a relaxing effect on the body because of its calcium. Calcium-rich foods are an important part of a healthy diet for bone health, and this nutrient aids with depression. If you are lactose intolerant, other great sources of calcium are slamon, almonds, sunflower seeds, and green leafy vegetables (such as kale, broccoli, turnip greens, and bok choy).
Probiotics such as Kefir or Kombucha
Probiotics, or helpful bacteria, are the most effective way to support healthy gut hormones. Probiotics stimulate the immune system while also improving digestion and nutrient absorption. According to studies, consuming probiotics can help with stress and anxiety symptoms, most likely due to a link between gut bacteria and mood. (This highlights the connection between mood and food, which is essential for achieving sustainable weight loss!)
While probiotics are available in supplement form, their natural existence in food surpasses pills in efficacy. Among these foods, kefir, a fermented yogurt beverage, holds a special place as a favorite probiotic source. Additionally, probiotic yogurt, kombucha, and miso, a Japanese fermented bean paste, are recommended for their rich probiotic content, offering a delectable way to fortify your gut health and potentially alleviate stress.
Asparagus
Asparagus is a nutritional powerhouse, boasting potassium, fiber, and an array of vitamins, including A, C, E, and K. Additionally, it contains the valuable trace element chromium, showcasing its diverse benefits.
Beyond its nutrient profile, asparagus has proven to have anxiety-reducing properties. This springtime vegetable is rich in folate, one of the numerous B vitamins, which is a proven mood enhancer, lessening feelings of anxiety and despair. In fact, a single cup of asparagus provides two-thirds of your daily folate value.
This versatile vegetable can be seamlessly incorporated into various meals. Whether enjoyed raw, grilled, steamed, sautéed, or broiled in olive oil, asparagus offers culinary adaptability. Elevate your mood and nutritional intake by making asparagus a regular feature in your meals.
Tuna and salmon
Fatty fish, exemplified by salmon and tuna, stand out for their high omega-3 fat content. These essential oils play a dual role in stress management by suppressing the stress hormone cortisol and regulating adrenaline levels. Beyond stress, omega-3 fatty acids have been discovered to act as guardians against depression, heart disease, and stroke. Remarkably, they may even contribute to lowering blood pressure.
For those not inclined towards eating fish, fear not; plenty of omega-3 fatty acids can be obtained from alternative sources like spinach, walnuts, and flaxseed. Incorporating these nutrient-rich options into your diet ensures you still harness the stress-fighting benefits of omega-3s. Whether from fish or plant-based alternatives, these fatty acids become key players in promoting both heart health and stress resilience.
Blueberries
Berries, including strawberries, raspberries, blueberries, and blackberries, are rich in fiber and antioxidants, making them effective stress-relieving foods. The high levels of vitamin C in berries play a big role in recovery after blood pressure and cortisol peak during periods of stress.
Just a handful of blueberries provide an impressive amount of antioxidants and vitamin C, making them exceptional stress relievers. When stressed, the body requires vitamin C and antioxidants for cell repair and protection. While berries are delightful on their own, incorporating them into yogurt or high-fiber cereal enhances nutrition. This simple addition not only elevates the taste but also ensures you receive a powerful dose of stress-fighting nutrients!
Shellfish
Shellfish, which includes mussels, clams, and oysters, boasts high levels of mood-boosting amino acids such as taurine. These amino acids, crucial for neurotransmitter production like dopamine, play a big role in managing stress responses. In fact, research suggests that taurine may have antidepressant properties. Shellfish are also rich sources of essential nutrients like vitamin B12, zinc, copper, manganese, and selenium, collectively offering an all-around mood-boosting package.
Notably, oysters, celebrated for their tension-relieving qualities, serve as an excellent source of magnesium and B vitamins, known for stabilizing moods and reducing anxiety. As we become stressed, our magnesium levels tend to decrease, which can cause headaches and exhaustion. Add magnesium-rich foods like shellfish to your diet to combat stress and stress-related health issues!
Chamomile
One of the most well-known teas for reducing stress is chamomile. For a long time, chamomile has been one of the most popular and well-known therapeutic plants in the world.
Chamomile acts as a moderate sedative, reducing muscle anxiety and nervousness or irritability. It eases migraine-like headaches and soothes upset stomachs. After a demanding day, drink a cup before bed to unwind and sleep well.
Dark chocolate
This sweet delicacy not only satisfies your taste buds but also reduces cortisol levels in the body, which helps to ease stress. The cacao plant, which is used to make dark chocolate, has heart-healthy antioxidants.
Chocolate also includes polyphenols, which are powerful antioxidants that have been demonstrated to boost brain function and mood. But remember to treat yourself in moderation because some dark chocolate products contain added sugars! The darker the chocolate, the less added sugar it contains; sadly, sugar has been shown to have a negative effect on mood and stress regulation. Look for dark chocolate that has at least 70% cacao.
Make Healthy Food Your Ally!
We all experience stress on a daily basis. Remembering to make good dietary choices helps to guarantee that your body gets the nutrition it needs to keep you healthy and thriving!