Food can reduce stress, however, stress is an inevitable part of life; it is impossible to eliminate it but we can learn to manage it.
I don’t know about you, but when I used to feel my stress levels rising, I would usually reach out for comfort foods. Instead, I should have filled up my plate with foods that are scientifically proven to help you feel less muddled, confused, and drained . So, these comfort foods would temporarily make me feel better, but in the long term, they made me less able to concentrate. I had less energy and I felt more stressed.
SO, WE KNOW FOOD CAN REDUCE STRESS, BUT HOW?
I have learnt that, when we are looking for ways to manage stress, there are lots of ways that we can help our bodies to feel better. Food can be one of those tools we can use to reduce our stress levels. However, it can also have the opposite affect. It can increase your stress to the point that controls your emotions, motivation and mood.
There are many studies that show that gut microbiota, plays an essential part between the relationship on how your body feels and what you eat and drink. We will discuss gut health in a different blog, as we know it affects your mood and emotions.
EAT A HEALTHY BALANCED DIET!
We are also aware that You don’t need expensive supplements to fight stress. Food can reduce stress. However, eating unhealthily can increase your stress levels and potentially increase the risk of future health problems. A well balanced and nutritious diet is the pivoting element to your health. So next time you feel under pressure, arm your body with an armor of these stress-busting pantry staples:
FOODS WE SHOULD EAT
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Dark chocolate
It offers your body anti-oxidants. Chocolate can have an impact in two ways: the emotional impact, which it feels like an indulgence, a treat. That feeling alone can reduce stress. However the chemical impact, the antioxidants that can reduce the level of stress hormones make you feel better too.
Of course, dark chocolate should be eaten in moderation, about 1 oz at a time. We also need to ensure there are not other hidden ingredients in the chocolate like added sugar. We should choose high quality dark chocolate, preferably with only cacao beans, sugar cane and cocoa butter as ingredients. Dark chocolate is one of my favourite late night snacks, before I prepare to go to bed.
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Wholegrains
Provide us with Mood Boosting Carbohydrates. Carbohydrates can temporarily increase levels of serotonin, a hormone that can boost your mood. When your serotonin levels increase, you are more able to concentrate and focus.
We need to ensure we choose healthy, unrefined carbohydrates for better nutrition. Complex carbs contain vitamins, minerals and fibre which will take longer to digest and have less of an impact on your blood sugars. Foods, such as whole grains and sweet potatoes over simple carbs like biscuits, cakes, white pasta and rice. These will cause a quick spike and crash of your blood sugars. Fibre can also support your gut health, so choose high level fibre foods such as whole rye, brown rice and buckwheat. Sourdough bread and spelt pasta are two staple foods always found in my kitchen.
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Fatty Fish
Can boost your heart as well as reduce stress. Fatty fish is heart-healthy, so it should be a good option for your plate. It contains high amounts of Omega-3 fatty acids, which may help with depression because the nutrients easily interact with the mood-related brain molecules. Tuna and salmon are my favourites, but sardines, mackerel and trout are also good options.
If fish is not your thing, there are other whole food options such as chia seeds, flaxseeds, walnut and fortified foods such as in milk, eggs, and milk alternatives. You can also try supplements like fish oil which are rich in Omega-3. Supplements are easily accessible at health shops or grocery stores however for proper supplementation make sure you buy good quality supplements with pure, natural ingredients.
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Herbal Teas
Can give you a feeling of warmth and calmness. It’s not always about the nutrients. There is a soothing effect in sipping a warm drink. However there are certain herbs that have proven to have a relaxing effect, such as chamomile and lavender. Even Green tea can help you wind down as well as supporting your brain health due to it’s high flavonoid content.
Flavonoids, also found in dark chocolate, citrus fruits and wine, specially red wine, are classed as “Good-for-you” phytonutrients (plant chemicals). They suppress inflammation, promote memory, and cognitive function. Hence why I follow a Mediterranean diet which supports drinking red wine in moderation, as well as wholegrains and lots of fruit and veg on daily basis.
A word of caution, If you are going to drink Green Tea, avoid doing it in the afternoon, to increase your chances of a good night sleep due to its caffeine content.
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Avocados
They are delicious as well as nutritious. They are full of omega-3 fatty acids and can help reduce stress, boost concentration and improve your mood. Some consider avocados as superfoods, as they consist of phytochemicals, fibre and other essential nutrients.
They are linked to better diet quality as well lowering the risk of certain conditions such as high blood pressure and obesity. I enjoy smashed avocados on toast with toppings such as mushrooms or eggs, I make my own guacamole and I also include them in salads and protein shakes.
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Warm Milk
Drunk before bed, used to be my mum’s home remedy for getting a good night sleep. This became a signal that it’s time to go to sleep, and your body psychologically starts relaxing, helping you to wind down and feel sleepy. It has been proven that milk and dairy foods high in calcium and vitamin D can help relax muscles and stabilize moods.
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Nuts
They play an important part in a healthy diet and can help reduce stress. They are full of nutrients, including fatty acids, and Magnesium, which has been linked to anxiety management, and B vitamins. Nuts such as Walnuts, Almonds and pistachios, can also help reducing blood pressure.
Pistachios especially, play an active role in reducing stress however, with all nuts, you need to limit the serving to just a handful a day to avoid excess calories. I love adding a sprinkle of nuts to my fruit and yogurt or my home made granola. I love adding walnuts to my salads and ground almonds to protein shakes.
- Foods high in Vitamin C such as citrus fruits and strawberries can fight high levels of stress. Vitamin C deficiency has been widely associated to stress-related diseases, with people who have this deficiency often feeling fatigued or depressed.
Several studies have shown that ascorbic acid supplementation produces an antidepressant effect and improves mood. So keep eating your oranges and plenty of bell peppers with your salads. I love roasting red peppers and cooking them with olive oil and garlic as a side dish to omelettes, quiches and fish.
- Foods high in Fibre which are gut friendly, also play a part in lowering stress. Studies have shown, that high fibre foods stimulate the production of short-chain fatty acids . Foods such as grains, legumes and vegetables like green peas, sweet corn, carrots and broccoli, . When these foods are introduced to the gut, people have shown decreased levels of stress and anxiety-like behaviour.
In Conclusion…
Choose whole, natural foods, staying away from highly processed foods. These are full of saturated fat and refined sugar. Ensure you eat a minimum of five portions of fruit and vegetables a day, one of each colour. And eat a rainbow for optimum health.
