Stress is a companion to us all; it cannot be avoided but managed and controlled. The problem is when your stress begins to overwhelm you; it can get chronic and lead to mental and physical issues. It is essential to understand while we cannot avoid situations that contribute to stress, we can do much to manage it. Adopting a healthy lifestyle, exercising, healthy diet choices, and practicing stress-reducing strategies like meditation can easily control stress. When it concerns diet, there are certain foods that particularly help your body combat stress. Read on to find out 12 best foods to reduce stress.
What is Stress?
Stress is the body’s response to any demand or challenge that disrupts its normal state of balance. It triggers several physical and emotional reactions, including releasing stress hormones like cortisol and adrenaline. These hormones prepare the body for a “fight or flight” response, which can be beneficial in short bursts but harmful when prolonged. Chronic stress can impair cognitive function, suppress the immune system, and increase the risk of chronic diseases. Unhealthy living, such as poor sleep, lack of exercise, and consuming inflammatory foods, can increase stress.
Causes of Stress
- Work-related pressures and deadlines
- Financial difficulties
- Personal relationships and family issues
- Health concerns
- Significant life changes (e.g., moving, divorce, losing a loved one)
- Academic pressures
- Environmental factors (e.g., noise, pollution)
- Uncertainty and fear about the future
- Unhealthy food choices
10 Foods That Reduce Stress
Eating a balanced diet of lean protein, healthy fats, whole grains, and complex carbs will strengthen your brain. However, you can do more to boost your stress-fighting abilities by consuming these 12 foods to reduce stress.
1. Oatmeal
Oatmeal is a complex carbohydrate that increases the production of serotonin, a neurotransmitter that helps to regulate mood and reduce stress. The slow release of sugar into the bloodstream from oatmeal helps to maintain stable blood sugar levels, preventing the spikes and crashes that can contribute to stress.
2. Fatty Fish
Fatty fish, such as salmon, tuna, trout, and sardines, are packed with stress-relieving nutrients, including omega-3 fatty acids, L-tryptophan, L-tyrosine, and vitamin D. The amino acids L-tryptophan and L-tyrosine, abundant in these fish, are essential for producing dopamine and serotonin. These neurotransmitters play a crucial role in regulating mood.
Research indicates that diets high in tryptophan and L-tyrosine can positively impact mental health, potentially enhancing mood, reducing stress, and alleviating symptoms of anxiety and depression. Besides reducing stress, omega-3 fatty acids also reduce inflammation in the brain and are associated with improved mood and decreased levels of anxiety and depression.
3. Beans and Lentils
Diets rich in legumes, such as beans and lentils, are associated with numerous health benefits, including a reduced risk of heart disease and improved mood. These legumes are packed with nutrients that play a role in mood regulation and stress response, including amino acids like L-tryptophan and minerals like magnesium. Research has found how legumes are abundant in fiber and antioxidants like polyphenols and carotenoids, which help reduce oxidative stress and inflammation in the body.
4. Matcha Powder
Matcha, a vibrant green tea powder, is a favorite among health enthusiasts due to its high L-theanine content, a non-protein amino acid with potent stress-relieving properties. The L-theanine content is considered superior in Matcha because it is made from shade-grown green tea leaves, a process that increases the levels of certain beneficial compounds, including L-theanine. According to studies, Matcha with high L-theanine content and low caffeine can efficiently reduce stress in humans and animals.
5. Sweet Potatoes
Consuming whole, nutrient-rich carbohydrate sources like sweet potatoes may also help reduce levels of the stress hormone cortisol. Chronic stress can cause a cortisol imbalance, resulting in inflammation, pain, and other adverse effects. Besides being a healthy carb to reduce stress, sweet potatoes are rich in vitamin C and potassium. Sweet potatoes have many other benefits, such as improving skin, immunity, heart health, controlling blood sugar and supporting healthy vision.
6. Berries
Berries are packed with antioxidants, anti-inflammatory compounds, vitamins, and minerals that play a vital role in cognitive function, mood regulation, and stress response. Studies have found that a high intake of fruits and vegetables, including berries, is linked to lower stress levels. Additionally, diets rich in berries have been associated with higher levels of optimism, reduced psychological distress, and protection against depressive symptoms. All types of berries are good for health, but blueberries have a richer concentration of anthocyanidins that can improve brain function and enhance mood, making them an excellent snack for stress relief.
7. Chamomile Tea
Chamomile has been used for centuries as a natural remedy for anxiety and stress. Its calming properties come from the flavonoids and terpenoids it contains, which have a soothing effect on the nervous system, promoting relaxation and better sleep.
8. Dark Chocolate
Dark chocolate is rich in magnesium, which helps to reduce muscle tension and promote relaxation. It also contains flavonoids that can boost mood and improve cognitive function. Eating dark chocolate can trigger the release of endorphins, the brain’s natural feel-good chemicals.
9. Chickpeas
Chickpeas contain stress-fighting vitamins and minerals, including magnesium, potassium, B vitamins, Zinc, selenium, manganese, and copper. A legume abundantly used in Indian cooking, chickpeas are also rich in L-tryptophan, an amino acid your body needs to produce mood-regulating neurotransmitters. Research indicates that diets high in plant proteins, like those found in chickpeas, can enhance brain health, and improve mental performance.
10. Leafy Greens and Cruciferous Vegetables
Leafy greens and cruciferous vegetables like Swiss chard, spinach, and broccoli are rich in stress-reducing nutrients and plant compounds like vitamin C, carotenoids, and magnesium. Most people are unaware that magnesium is crucial for the body’s stress response, and inadequate magnesium intake can impair your ability to manage stress. Boosting magnesium through leafy greens can improve magnesium levels and potentially reduce stress.
Research also suggests that individuals who consume diets rich in cruciferous vegetables, like broccoli, cauliflower, and Brussels sprouts, report lower levels of perceived stress than those who do not include these vegetables.
11. Nuts and Seeds
Nuts and seeds, such as almonds, walnuts, and sunflower seeds, are excellent sources of magnesium, Zinc, and healthy fats. These nutrients are vital for managing stress and maintaining a healthy nervous system. The omega-3 fatty acids in walnuts have anti-inflammatory properties that can help to reduce stress hormones.
12. Hemp Seeds
Hemp seeds are excellent for reducing stress. They are rich in magnesium and Zinc, another mineral essential for the stress response. Studies have found that low zinc levels have been associated with stress and anxiety. Zinc may help improve levels of GABA and glutamate, which fight stress and anxiety. One three-ton serving of hemp seeds provides 50% of the RDA ( Required daily amount) of magnesium and 27% of Zinc.
Incorporating these foods that reduce stress can be a simple yet effective way to help manage stress and improve overall health. While these foods provide valuable nutrients that support brain function and reduce stress hormones, combining dietary changes with other stress management strategies such as regular exercise, adequate sleep, and hydration is essential. Additionally, yoga and mindfulness practices can also do much to reduce stress and improve your mental wellbeing.
