Traditional 'comfort' foods are most likely what you reach for when you're stressed out. Consider large meals, takeout, and fatty, sweet, and alcoholic beverages. What foods are the best for reducing stress?
Let's face it, when we've been anxious or upset about something, we've all found some solace in a satisfying meal and a bottle of beer or glass of wine. This, however, is not a long-term fix.
When you eat unhealthy foods, you may feel better for a short while, but over time, you will feel worse.
You may start to feel less energized, more lethargic, and, in some cases, less able to concentrate and focus when your body isn't receiving the proper nutrition. All of this may result in increased stress.
Foods that Reduce Stress
You're not alone if you've been feeling more stressed lately than usual. What can we then do?
When it comes to reducing stress and assisting you in dealing with feelings of stress and anxiety, it's crucial to know which foods to choose and which to avoid.
Having a healthy, balanced diet that contains a moderate amount of each of the different food groups is the best way to combat stress.
The best way to guarantee that your body receives the ideal amounts of nutrients to combat both physical and mental health issues is to eat plenty of foods that reduce stress, such as whole grains, leafy vegetables, and lean proteins, as the basic staples of the diet.
When it comes to choosing the foods to eat, some have a range of great properties that help the body to combat stress. Choosing these stress-busting foods will help to heal and calm your mind permanently, rather than providing a temporary fix.
Some of the best foods that reduce stress:
Whole Grains
A lot of people reach for some muffins, brownies, cupcakes and donuts each time they’re stressed because they provide them with much-needed comfort and release from tension. Well, it can be blamed on the fact that carbohydrates can instantly increase levels of serotonin, which is a happy hormone in the brain.
However, it’s of utmost importance to choose one’s sources of carbohydrates well — the best ones for the job are whole grains such as oatmeal, brown rice and popcorn as it can make one feel great without the complications.
Yogurt
Everyone knows that yogurt is good for the body as it supplies the gut with highly beneficial bacteria.
Are you aware of the fact that maintaining a healthy gut is vital for fending off high levels of stress and also its unfavorable impact on the mind? That’s because scientists confirm that some happy hormones in your brain are actually produced in your gut. It’s due to this why regularly consuming yogurt can help you de-stress.
Oily Fish
The reason why oily fish is referred to as such is that it contains lots of omega-3 fatty acids, which are healthy fats known to help lower stress and some of its most profound effects on the mental health which are anxiety and depression.
Sardines, tuna, salmon, mackerel, herring, trout, halibut — these are some of the most well-known examples of oily fish types that are packed with omega-3 fatty acids.
Nuts and Seeds
Omega-3 fatty acids can also be obtained from all kinds of nuts and seeds. Needless to say, regularly welcoming pistachios, almonds, cashews, Brazil nuts, sesame seeds, pumpkin seeds, sunflower seeds and flaxseeds to the diet is highly recommended for someone who is leading a very stressful life.
By the way, nuts and seeds are also good sources of B vitamins which are vital for strengthening the immune system. Having healthy brain and nerves can help in lowering the unfavorable effects of stress on the body.
Dark Chocolate
The ability of dark chocolate to please your senses is more than enough to have your stress levels considerably lowered.
According to scientists, however, dark chocolate also helps your mind and body to relax on a chemical level — certain compounds in dark chocolate are in fact capable of lowering the levels of stress hormones in the bloodstream. Magnesium found abundantly in this sinful treat also has the same chemical properties.
Herbal Teas
There are lots and lots of herbal teas that can be consumed in order to lower high levels of stress and also minimize the detrimental effects of such on the mind and body.
For instance, ginger and turmeric teas are known to help lower inflammation brought about by stress. Lavender and chamomile teas, on the other hand, are very good for combating stress-induced insomnia. Too much stress can cause anxiety, and such mental health issue can be managed naturally with passion flower and lemon balm teas.
Beef
Grass-fed beef is not only kinder to the planet and to animals, but it’s also good for people, too.
Grass-fed beef has a huge range of antioxidants, including beta-carotene and Vitamins C and E, which can help your body to fight stress and anxiety.
If you’re looking for more reasons to spend a little more money on organic, grass-fed beef, it’s also lower in fat than grain-fed beef whilst being higher in omega-3.
Fermented foods
Last but not least, eating fermented foods such as yogurt can help to keep your gut healthy, which actually in turn will help to improve your mental health and reduce stress levels.
The beneficial bacteria which are found in fermented foods such as yogurt actually have a direct effect on your brain chemistry. They can transmit positive mood and behavior regulating signals to your brain via the vagus nerve.
Avocado
Those who know me know I LOVE avocados! One of my friends even bought me a couple of shirts so I could openly express my love for these incredible super fruits!
I don’t have time to go over allll of the incredible health benefits here but if you are not eating avocado daily then it’s time to start.
Not only do these mighty fruits add a huge dose of healthy fats and fiber to your day but they fight off stress.
Avocados are a creamy and versatile fruit! They can be eaten in a range of different ways whether you enjoy it raw, made into sauces, dressings, and dips, or in a smoothie.
These nutrient-dense fruits have the properties to stress-proof your body. Thanks to their high glutathione content which specifically blocks the intestinal absorption of certain fats which causes oxidative damage.
Avocados also contain higher levels of vitamin E, folate, and beta-carotene than any other fruit, which boosts their stress-busting properties.
Just Move
Finally, remember to just move. Whether it’s as simple as hitting
your step goal for the day, going for a walk outside to soak up some
sun, yoga, jogging, or hitting the gym for an intense session… any of
these things help reduce stress dramatically.