“I cannot remember the books I’ve read any more than the meals I have eaten; even so, they have made me” ~ Ralph Waldo Emerson
If you’re anything like me, you might crave comfort food after a stressful day. You know, that kind of food that’s greasy, sweet, and just makes you feel good. It could be takeout, junk food, sweets, an entire box of chocolate chip cookies, or even a drink or two. However, relying on unhealthy foods for comfort isn’t a good long-term solution.
Although unhealthy foods can make you feel better temporarily, in the long run, they can make you feel worse. When your body isn’t getting the right nutrients, you may begin to feel less energetic, more lethargic, and less able to concentrate and focus. All of this can lead to even more stress. Not to mention, unhealthy eating patterns can potentially increase your risk of health problems down the road.
While many people have their favorite stress management techniques, such as getting more quality sleep, exercise, or meditation, did you know that certain foods you eat can also help lower stress levels?
Some foods can help your body flush out extra cortisol – the primary hormone responsible for stress. While other foods increase the ‘feel good’ chemicals – Serotonin and Dopamine. It can be a helpful strategy to include these foods in your stress management routine.
Stress-Fighting Foods
If you’ve been feeling stressed out lately, I’m here to help you find ways to feel better. One thing you can do is pay attention to the foods you’re eating. Some can help alleviate stress, while others can make it worse. Let’s talk about what you should be eating – and what you should be avoiding – to feel your best!
The best way to combat stress is to maintain a healthy, balanced diet which means reducing your intake of processed foods and increasing your consumption of whole foods. Think more fresh fruits, vegetables, whole grains, and healthy fats.
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Easy Ways to Eat More Fruits & Veggies Every Day
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Making foods such as whole grains, leafy vegetables, and lean proteins the basic staples of your diet is the best way to ensure that your body gets the necessary nutrients to fight both physical and mental health problems, which can be especially important during times of stress.
Fighting stress with food is a tool available to everyone. You don’t need to invest in expensive supplements or fancy gadgets. A well-balanced diet is likely one of the most important ingredients for good health.
So, the next time you feel stressed, try adding these stress-busting foods into your diet to help calm and heal your mind and body.
10 of the best stress-fighting foods include:
1. Avocado
Avocados are a nutrient-dense fruit known to reduce stress and anxiety, boost concentration and improve mood. They are versatile fruits that are not only delicious mashed in guacamole but can be enjoyed on toast, in sauces, or in salads. Thanks to their high content of the antioxidant, glutathione, they help protect cells against oxidative damage. Avocados also contain high levels of vitamin E, folate, and beta-carotene further boosting their stress-busting properties.
2. Blueberries
If you’re feeling stressed out, try swapping your favorite snack for one of the best superfoods around. Blueberries! They have some of the highest levels of antioxidants and have a powerful anti-inflammatory and neuroprotective effect. They help reduce stress-related inflammation and protect against stress-related cellular damage.
This berry has been linked to a wide range of health benefits including sharper cognition, better focus, a clearer mind, and improved mood. Studies have shown that eating flavonoid-rich foods like blueberries may safeguard against depression and boost your mood. I love throwing them in my morning oats, yogurt, and chia pudding! Yummy!
3. Chamomile Tea
Sometimes the feeling that food or drinks induce as opposed to the nutrients they provide can help reduce stress – such as drinking a warm cup of tea. The act of holding and sipping on a warm beverage can be soothing and calming. Chamomile tea has long been used as a natural bedtime soother to promote restful sleep. It has been shown to have a relaxing effect and be effective in reducing the symptoms of generalized anxiety disorder.
4. Dark Chocolate
Although it’s usually seen as an unhealthy treat, there is an undeniable link between chocolate and our mood. Studies have shown that eating chocolate can actually make you happier. It has an emotional and chemical effect on stress reduction.
Because chocolate feels like such an indulgence, the feeling you get from simply savoring a piece can help reduce stress. Also, dark chocolate is rich in antioxidants and can help reduce stress hormones in the body. So, go ahead and enjoy dark chocolate in moderation. It’s best to choose high-quality chocolate with at least 85% cocoa and make sure it doesn’t contain a surplus of added sugar.
5. Oatmeal
Oatmeal is great in that it can be a filling comfort food but also has a large number of healthy properties to make you feel better from the inside out. Eating this complex carbohydrate can increase serotonin levels in your brain making you feel calmer and more centered. It also has fiber which can help keep your blood sugar level (along with your mood!). Double up the stress-busting properties by throwing in some blueberries and skipping the added sugar.
6. Pistachios
Another food which is great for snacking on and can also help combat stress and anxiety is pistachios. They help keep blood vessels open and relaxed during stressful moments. This decreases blood pressure and heart rate and can help counteract too much adrenaline. Not to mention the rhythmic, repetitive act of shelling pistachios can actually be quite therapeutic!
7. Green Leafy Vegetables
We all know leafy greens are essential to good health and should be a pivotal part of anyone’s diet. Along with helping to combat stress, leafy greens are full of nutrients and antioxidants which help fight off disease and leave your body feeling healthier and more energized.
Dark leafy greens, such as spinach, are especially good for you. They are rich in folate and magnesium, which help your body produce the “good feeling” chemicals – dopamine and serotonin. Making leafy greens a part of your diet will help you feel happier and less stressed overall. Having a hard time getting greens in? Try adding them to your favorite smoothie!
8. Fermented foods
Eating fermented foods such as yogurt or kimchi have positive effects on brain health. The beneficial bacteria found in fermented foods keep your gut healthy, which in turn, interacts with your brain chemistry to help reduce stress and anxiety. The “second brain” in our gut plays a key role in the health of our body including mental health and our response to stressors.
9. Oranges
The abundance of vitamin C in oranges can curb the level of stress hormones while strengthening the immune system; something that can definitely weaken during times of stress. If you know you’re going to be in a situation that causes you high levels of stress, pack an orange and eat it early in the day. Even the smell of citrus is linked to feeling happier.
10. Chickpeas
Chickpeas, aka garbanzo beans, are packed with stress-fighting vitamins and minerals such as magnesium, potassium, B vitamins, zinc, and selenium. They are also rich in L-tryptophan, which your body needs to produce mood-regulating neurotransmitters.
Putting it all Together
Incorporating healthy foods into your diet may take some extra effort, but it’s crucial for maintaining physical and mental wellness, as well as managing stress levels. Knowing which foods to avoid, and which are the best when you’re feeling stressed, is important in helping you gain control over your emotions.
When you’re feeling stressed, it’s understandable you’re tempted to reach for foods that provide comfort – those foods that are usually laden with sugar, very starchy, or greasy. Although these foods can make you feel better in the moment, they will actually make you feel worse in the long run. So, why not try some healthier alternatives that can help you feel good both now and later?
Opting for stress-busting snacks such as fresh berries, dark chocolate, yogurt, walnuts, or pistachios, or even a fruit smoothie with avocado and leafy greens in it can help you feel better in both the short and long term when it comes to stress.
Be prepared with a Plan!
To keep yourself on track, it’s a good idea to make a meal plan for your week. Think ahead to ensure that you have a variety of stress-busting foods readily available when the urge to stress-eat strikes. Try to include lean proteins and leafy green vegetables in the majority of your meals. Not only will it make you feel better overall, but it can also improve your mental health and stress levels.
A good example of a healthy, stress-busting menu would be:
Breakfast: Oatmeal topped with berries and a sprinkle of walnuts or almonds or a fruit smoothie with avocado, spinach and berries
Mid-morning snack: Natural greek yogurt with berries or a handful of pistachio nuts
Lunch: A whole-grain pasta salad filled with plenty of leafy greens or lentil and vegetable soup
Afternoon snack: Dark chocolate
Dinner: Chickpea and vegetable curry or a quinoa stir-fry with tofu, broccoli and bell peppers
Before bed: Chamomile tea
Of course, you don’t have to stick to this menu – but it serves as an example to give you a good idea. Remember to exercise good portion control when eating foods such as nuts, chocolate or avocado.
Foods to avoid or limit:
Unhealthy eating habits can send stress levels skyrocketing and potentially increase the risk of health problems in the future.
It’s best to avoid or limit foods that raise cortisol levels and cause stress in your body, such as:
- Sugar-laden food
- Alcohol
- Caffeine
- Simple carbohydrates such as cookies and pastries
Bottom Line
Most of us want and need to reduce stress in our lives from time to time. For long-term success, it’s best to adopt a holistic approach that includes eating an anti-inflammatory and minimally processed diet rich in antioxidants, vitamins, and minerals. Additionally, you should move your body, hydrate, and get enough sleep.
Avoid an all-or-nothing mentality. You don’t have to make every healthy change at once. You can start by adding more veggies one week and cutting down on sugar the next. Being mindful of the foods entering your body and really savoring the taste, smell, and texture can be helpful, too. Pay attention to how your body feels afterward.
It might take a week or two before you start to feel the mood-boosting effects of a healthier diet. But, don’t give up! Over time, making healthier food choices will lead to more energy, less stress, and a happier life.
As the saying goes, you are what you eat – so make sure that first and foremost, you’re filling yourself up with foods that are good for your mental health.