Between endless errands and maintaining a healthy work-life balance, stress has become one of the unavoidable parts of daily life today. While occasional feelings of stress might be difficult to avoid, chronic stress is a cause for concern. Chronic stress can affect your overall well-being, both mental and physical. Learning how to deal with stress is important for staying healthy and lowering the risk of further health issues.
While there are many strategies for coping with stress, one approach that is often overlooked is the power of nutrition. In this comprehensive guide, we have curated the best stress-relieving foods you should try. These foods can help promote a sense of relaxation and calmness to promote overall wellness.
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How does stress affect health?
When the body experiences stress, the body releases hormones like adrenaline and cortisol as part of the fight-or-flight response. These hormones can necessitate the liver to release extra glucose into the bloodstream, which can lead to a spike in blood sugar levels. This might not be a big concern for most people, but for diabetics, it can be problematic. Chronic stress can also make you adopt unhealthy eating patterns which are unhealthy and can lead to unwanted weight gain.
Stress, especially chronic stress can affect the body in diverse ways including mental, emotional, and physical health. Apart from affecting productivity, when overlooked for a long time, high stress levels can give rise to diverse health issues like headaches, high risk of cardiovascular diseases, backaches, irritable bowel syndrome, and a weakened immune system.
There are, however, foods that can help you manage and handle stress better to optimize overall well-being. These foods are loaded with diverse nutrients like magnesium, zinc, iron, omega-3 fatty acids, selenium, amino acids, and potent antioxidants that can help relieve stress naturally. Here are the top stress-relieving foods you should try.
Top stress-relieving foods you should try
1. Leafy greens
Leafy greens are an integral part of a balanced diet. They are loaded with a truckload of different nutrients such as magnesium. Magnesium is an important nutrient that is appreciated for its ability to aid calmness and relaxation by regulating how the body responds to stress. Magnesium performs this function by decreasing the production of stress hormones like cortisol, thereby aiding relaxation.
Moreover, magnesium helps to relax muscles and promote calmness. Kale, Swiss chard, spinach, turnip greens, and mustard greens are some good examples of leafy vegetables that you can add to your diet to alleviate stress.
2. Herbal teas
Herbal teas such as chamomile, lemon balm, rosehip, passionflower, holy basil, valerian root, and lavender teas have gained recognition over the years due to their calming and relaxing qualities. This is because herbal teas have an excellent composition of potent compounds like flavonoids, apigenin, linalool, and alkaloids. These compounds act on the nervous system and give the body the effect of tranquility and calmness.
Furthermore, sleep and stress are interconnected. Poor sleeping habits can elevate stress levels, but herbal tea can be used as a natural aid to calm the mind and improve sleep. Enjoying a warm cup of herbal tea might be just the ingredient you need to de-stress and improve the quality of your sleep.
3. Fatty fish
Fatty fish are a generous source of omega-3 fatty acids. These fatty acids play an important role in alleviating stress, thereby improving well-being. Omega-3 fatty acids can regulate the production of stress hormones like cortisol and adrenaline. By aiding the management of these stress hormones, the consumption of fatty fish can lead to reduced levels of stress hormones.
Moreover, omega-3 fatty acids are beneficial to brain health and cognitive function. Docosahexaenoic acid (DHA), which is a type of omega-3 fatty acid, makes up a large portion of cell membranes and is vital for neuronal signaling. By supporting cognitive and brain function, fatty fish can support stress management. In addition, omega-3 fatty acids possess anti-inflammatory qualities, helping to reduce inflammation and protect the body against the effects of chronic stress on the brain and body. Fatty fish such as sardines, mackerel, trout, salmon, and herring are all great stress-relieving foods you should try.
4. Beans and lentils
Beans are also another stress-relieving food that you should add to your diet. Beans and lentils are rich in powerful nutrients including magnesium and amino acids like L-tryptophan that are potent for mood regulation and stress response.
Moreover, beans and lentils are rich in fiber and antioxidants such as polyphenols and carotenoids, which can help combat inflammation and reduce oxidative stress in the body. Studies have suggested that inflammation is associated with high levels of stress in the body. Therefore, incorporating beans and lentils into your diet will not only help with stress, but can also aid in the alleviation of stress-induced inflammation.
5. Sweet potatoes
Whether boiled, roasted, baked, or mashed, the versatility of sweet potatoes cannot be over-emphasized. Apart from their versatility, do you know that sweet potatoes are nutrient-dense and can help with stress? Sweet potatoes are an excellent source of complex carbohydrates, which are linked to the ability to reduce blood sugar levels. This helps prevent sudden spikes in blood sugar levels, which can reduce feelings of stress.
Sweet potatoes contain antioxidants such as beta-carotene, which can help eliminate oxidative stress thereby improving health. They also contain other nutrients like fiber, magnesium, and vitamin C. Fiber slows down digestion thereby promoting a feeling of satiety that can prevent unhealthy snacking which is a common stress response. Vitamin C and magnesium, on the other hand, can help regulate the production of cortisol, a stress hormone.
6. Shellfish
Shellfish such as lobster, mussels, clams, and shrimp are high in protein, which is great for supporting the functions of the immune system, which can help the body respond better to stress. Moreover, shellfish contains amino acids that can help boost the mood thereby relieving stress. Tyrosine and tryptophan are some examples of amino acids in shellfish, which can help produce neurotransmitters like dopamine and serotonin that are important for improving stress response.
Additionally, shellfish contains beneficial vitamins and minerals like zinc, selenium, and vitamin B12, which are great for nerve function energy production, and immune defense. Shellfish also contains iron which is crucial for the transport of the oxygen in the blood, which can help counter the effects of stress on energy levels. Including shellfish in your diet can help improve your energy levels.
7. Kimchi
A well-renowned dish from Korea, kimchi is not only delicious but also abundant in health benefits that include relieving stress. The production of kimchi involves the fermentation of cabbage. Kimchi is a great source of prebiotics, which are beneficial to gut health. You have probably heard of the gut often referred to as the second brain; this is because a healthy gut microbiome can positively influence stress levels.
Many studies have asserted that foods like kimchi that are high in prebiotics can have beneficial advantages on mental health. This means that they can affect mood and create a feeling of relaxation. Moreover, kimchi contains ingredients like ginger, chili pepper, and garlic that have anti-inflammatory qualities. These ingredients can reduce the risk of chronic inflammation, thus lowering the risk of developing conditions related to stress.
8. Eggs
When it concerns reducing stress levels, don’t forget eggs. They are packed with numerous nutrients such as amino acids, omega-3 fatty acids, and protein. Protein is important for repairing and building tissues, especially in the time of stress. Moreover, selenium, vitamins B12, D, and zinc, which are in eggs, are nutrients that are beneficial for improving the functions of the brain and managing stress.
Eggs also contain choline, which is important for cognitive function and brain health. Choline is a substance that helps in the production of a chemical called acetylcholine in the brain, which is important for mood regulation and stress response. Eating foods rich in choline like eggs can ensure the brain keeps working well, making it easier to deal with stress.
9. Citrus fruits
Citrus fruits are also one of the stress-relieving foods that you should add to your diet. Citrus fruits such as tangerines, limes, grapefruits, lemons, and oranges are not just flavorful but also offer beneficial benefits for stress relief. One of the major nutrients in citrus fruit is vitamin C, which is a powerful antioxidant that can help alleviate oxidative stress in the body. Oxidative stress is one of the side effects of stress on the body. When left overlooked, oxidative stress can lead to inflammation, which can make you feel more stressed. To prevent this, it is important to consume foods rich in antioxidants like oranges.
In addition, citrus fruits are refreshing and hydrating. Citrus fruits possess a high water content, which can aid the body’s hydration. Dehydration can elevate the feelings of fatigue and stress. Consuming hydrating foods like citrus fruits can help support the body’s fluid balance and hydration levels.
10. Artichokes
Another food on the list of the top stress-relieving foods you should try is artichokes. Artichokes are loaded with antioxidants such as polyphenols and flavonoids, which can aid in the elimination of oxidative stress in the body. The consumption of artichokes can help protect against the damaging effects of stress on the body.
Artichokes also contain nutrients such as magnesium, potassium, vitamin C, and K, which are all important for managing a healthy stress response. Also, artichokes are high in prebiotics, which can be beneficial for gut bacteria and in turn, can help improve mood.
Conclusion
While it is impossible to entirely get rid of stress, incorporating stress-relieving foods into your diet can help your body manage stress better and promote overall well-being. By consuming nutrient-rich foods that support brain function, combat oxidative stress, and improve gut health, you can improve your mind and body’s nourishment to cope better with stress. Other stress-relieving foods you should try include berries, chickpeas, turkey, matcha, and hemp seeds.
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