5 Foods That Can Help Reduce Stress and Anxiety
Stress is a part of our daily lives, and we all experience it from time to time. It could be work-related stress or personal stress, but the bottom line is that it can affect our physical and mental well-being. Stress makes it hard for us to sleep, focus, or feel productive.
You might feel overwhelmed, and just not even know where to begin your day. For some people, the stress is so intense that they effectively shut down - Fight, Flight, or Freeze. This then also affects our digestion and how we process food. When we are stressed, we tend to crave comfort foods. Usually these are carb-heavy, highly processed, and/or full of sugar--think pastas, donuts, crackers, cookies, potatoes. While these are all delicious, and may feel satisfying in the moment, they really do nothing to help us alleviate our stress.
Now, we know that one of the best tools we have to manage stress is your nutrition. What we eat affects how our bodies respond to stress, and when we eat a nutritious and balanced meal, we support our brain and hormonal health. By incorporating a variety of healthy food options into your diet, your body is more optimally prepared to cope with stressful situations.
Here are five foods to consider when managing stress:
1. Whole Grains: Carbohydrates in the form of whole grains like brown rice, wild rice, quinoa, millet, buckwheat, oats, and masa (corn) flour can help boost serotonin levels in the brain. Serotonin is a mood-regulating neurotransmitter that can help alleviate stress. Other root vegetables like sweet potatoes, parsnips, carrots, potatoes, beets, turnips, and rutabagas are also healthy carbohydrate choices.
2. Fruits and Vegetables: Fruits and vegetables contain antioxidants, which can help reduce inflammation in the body. This produce can help your body cope better with stress. They are also high in vitamins and minerals that your body needs to function properly and supply the body with healthy levels of neurotransmitters and hormones to balance our mood.
3. Omega-3 Fatty Acids: Omega-3 fatty acids found in fatty fish like salmon, tuna, mackerel, cod, herring, and sardines can help reduce stress and anxiety levels. They have also been shown to improve mood and cognitive function.
4. Herbal Teas: Herbs like chamomile, lavender, mint, green tea/match, passionflower, rose, and lemon balm have been found to have a calming effect on the body. Drinking tea made from these herbs can help reduce stress and promote relaxation.
5. Probiotics: The gut is often referred to as the second brain, as it plays a significant role in regulating our moods. Probiotics, found in fermented foods like yogurt, kefir, kombucha, and kimchi, can help keep our gut bacteria healthy and balanced, which can help reduce stress levels.
It's important to note that incorporating these foods into your diet is just one aspect of managing stress. Exercise, mindfulness, and getting enough sleep are also crucial in maintaining good mental health.
Nutrition plays a significant role in managing our overall health!
Incorporating foods like whole grains, fruits and vegetables, omega-3 fatty acids, herbal teas, and probiotics into your diet can help you cope better with stress and promote overall well-being. So next time you are feeling stressed, rather than opting for the standard comfort food, I challenge you to try a healthy and brain supportive alternative. Give your body what it needs to help you tame your stress monster!
Rachel Oppitz, ND
