What to Eat When You're Feeling Stressed
Stress is an inevitable part of life, and it can manifest in various forms, from the occasional bout of anxiety to chronic stress that affects your overall well-being. While it's essential to address the root causes of stress, you can also turn to your kitchen for some relief. What you eat plays a significant role in how your body responds to stress, and choosing the right foods can help you manage stress more effectively. So, let’s explore a variety of stress-busting foods that you can incorporate into your diet to help you feel more relaxed and resilient.
- Leafy green
Leafy greens like spinach, kale, and silverbeet are rich in magnesium, a mineral that can help regulate cortisol, the hormone responsible for stress. Magnesium deficiency has been linked to increased stress levels, so incorporating these leafy greens into your diet can be beneficial. Try adding them to your salads, smoothies, or as a side dish to your meals.
- Nuts and Seeds
Nuts and seeds are great sources of healthy fats, fibre, and antioxidants. These nutrients can help stabilise blood sugar levels, preventing mood swings and irritability associated with stress. Flaxseeds, chia seeds, hemp seeds, and walnuts are especially good choices; as they are rich in omega-3 fatty acids, which have been shown to reduce the production of stress hormones and inflammation in the body. Omega-3s are also known to support brain health, which can improve your overall mood and resilience to stress. Snack on a handful of nuts or sprinkle some seeds on top of plant-based yoghurt or porridge for a stress-relieving boost.
Berries such as blueberries, strawberries, and raspberries are rich in antioxidants, including vitamin C, which can help reduce stress and boost your immune system. Antioxidants help combat the free radicals produced during stress, protecting your cells from damage. Incorporate berries into your diet by adding them to smoothies, plant-based yoghurt, or enjoying them as a healthy dessert.
4. Complex Carbs
Complex carbohydrates like whole grains (brown rice, quinoa, oats), legumes (beans, lentils), and sweet potatoes can have a calming effect on your brain. They promote the production of serotonin, a neurotransmitter that regulates mood and helps you feel more relaxed. Swap refined grains for whole grains in your meals to maintain stable energy levels and reduce stress.
5. Herbal Teas
Herbal teas, like chamomile and peppermint, have natural calming properties. Sipping on a warm cup of herbal tea can soothe your nerves and promote relaxation. These teas are caffeine-free and make an excellent alternative to regular tea or coffee, especially in the evening when you're winding down.
6. Dark Chocolate
Indulging in a small piece of dark chocolate (70% cocoa or higher) can provide a sweet treat while reducing stress. Dark chocolate contains compounds like flavonoids that can improve mood by increasing serotonin levels in the brain. Enjoy it in moderation to avoid excess sugar and calories.
While these stress-busting foods can be valuable additions to your diet, it's essential to remember that nutrition is just one aspect of managing stress. Incorporating relaxation techniques, exercise, and adequate sleep into your lifestyle is equally important. A holistic approach to stress management, including a balanced diet, can help you build resilience and cope with life's challenges more effectively.
So, next time you're feeling stressed, consider reaching for one of these nourishing options to help you find a little more calm in your day.
The information provided in this article is intended for general informational purposes only and should not be considered a substitute for professional medical advice. Always consult with a qualified healthcare provider, such as an Accredited Practicing Dietitian, before making significant changes to your diet, especially if you have underlying medical conditions or specific dietary requirements. Nutritional needs can vary greatly from person to person, and individual health circumstances may require personalised dietary recommendations.