Stress is a daily reality for many of us, but how do we keep it from taking over our lives? Eating the right foods is one great way to feel better. By incorporating certain nutritious ingredients into your meals, you can keep the stress at bay – and feel calmer and happier. Read on to learn about some of the best stress-relieving foods and the reasons why they can keep tension at bay.
1. Nourish Your Mind with Tension-Taming Foods
Just as some foods can raise our stress levels, others can help reduce the tension. Research indicates that certain micronutrients, vitamins, minerals, and phytonutrients can help reduce stress, enhance mood, and boost mental focus and concentration. Start with the following tension-taming foods for a calmer, healthier you!
Oats
Oats are a great source of fiber, vitamins, minerals, and phytonutrients. Studies show that the regular consumption of oats helps to alleviate stress and anxiety. Oats also contain a polysaccharide called beta-glucan, which helps to enhance the body’s stress response. Enjoy oatmeal for breakfast or as a snack with your favorite nut butter.
Legumes
Legumes are rich in fiber, protein, and B vitamins, all of which help to reduce stress. Eating legumes on their own or as part of a meal can help to stabilize blood sugar levels, which in turn reduces stress hormones. Lentils, beans, and chickpeas are all great sources of B vitamins that help the body cope with stress.
Berries
Berries are rich in antioxidants and other nutrients that can help the body manage stress. Studies show that blueberries, raspberries, strawberries, blackberries, and cranberries can reduce stress hormones and help promote a greater sense of wellbeing. Berries can easily be added to oatmeal, yogurt, cereal, and smoothies.
Nuts & Seeds
- Almonds
- Pumpkin seeds
- Sunflower seeds
Nuts and seeds are rich in magnesium, a mineral that helps the body cope with stress. Studies have shown that magnesium helps to reduce stress and anxiety by increasing levels of serotonin, a feel-good hormone. Enjoy a handful of your favorite nuts and seeds as a snack or add them to your meals.
Fish
Fatty fish such as salmon, sardines, and mackerel are rich in omega-3 fatty acids. Omega-3s help to reduce the levels of stress hormones in the body. Enjoy two to three servings of fatty fish a week, grilled or baked and seasoned to taste. Fish is a great source of protein and can easily be added to salads or pasta dishes.
2. Boost Your Health with Stress-Relieving Nutrients
When it comes to health, nothing trumps the importance of stress relief. A busy lifestyle, full of demands and commitments, can take its toll on your system and wreak havoc on your mental and physical well-being. Nevertheless, there are certain nutrients that can help you keep stress at bay, boosting your physical and mental health.
Magnesium. This essential mineral can counteract the heightened reactivity of your nervous system to stress. Magnesium helps regulate cortisol, which is the hormone regulating your body’s response to stress. This means magnesium-rich food, such as spinach, Swiss chard, dark chocolate, and avocados and whole grains, can support your body’s response to stress.
Vitamin C. This powerful antioxidant works as a great stress-fighter. Vitamin C can protect your cells from stress-induced damage, while promoting good mental focus and concentration. Foods abundant in vitamin C, such as citrus, bell peppers, tomatoes, and strawberries, are excellent options to take from.
Vitamin E. This vitamin has excellent antioxidant benefits and can support you in times of stress. Vitamin E helps block the absorption of stress hormones in the body, reducing your cortisol levels and providing you with the energy and vitality you need. Sources rich in vitamin E include sunflower seeds, almonds, and olives.
B-Complex Vitamins. This group of essential vitamins keeps you resilient at times of stress, providing your body with the energy and nourishment it needs. Vitamin B1 or thiamine helps with a balanced energy production, while vitamin B6 helps to maintain healthy hormone balance and vitamin B12 keeps your metabolism strong. You can find B-complex vitamins in legumes, nuts, and whole grains.
These important nutrients can help your body and mind respond to and cope with stressful situations. By including these nutrient-rich foods into your regular diet, you can reap the health rewards of lower stress levels and improved concentration.
3. Indulge in Stress-Busting Delicacies
We all need times to truly sit back and relax, not just body but mind too. And the best way to do that is to indulge in some real good old soul food. Stress-busting delicacies are the perfect way to hard-reset our emotional and mental state. Let’s see what soothing indulgences are in store for us.
- Magical Mac n Cheese
- Nostalgic Cheese Toast
- Calming Banana Smoothie
- Delightful Soup
- Tasty Tacos
A cheesy bowl of macaroni is the ultimate comfort food. The creamy indulgence and cheesy goodness can instantly nullify you feeling overwhelmed. It takes only 20-30 minutes to prepare so no excuse for not enjoying this delightful food.
If you miss those childhood days, cheese toasts will instantly remind you of your carefree years. A slice of white bread, cheese, and delicious herbs, this delicious snack is unparalleled. Make sure to add some crunchy lettuce for added benefits.
Bananas are known for its calming benefits and it tastes good too. A simple banana smoothie with some coconut cream and orange juice can easily replace your morning dose of stress. Bananas contain high levels of magnesium, which helps to relax your muscles.
A hot bowl of soup with crusty bread is the perfect solution if you are looking for a heartwarming experience. Whether it’s corn, carrots, tomatoes, or any other vegetable, it’s magical taste will instill in you the feeling of wellness.
If you cannot quit your love for Mexican food, tacos are the perfect indulgence. The spicy and creamy pleasure of tacos cannot be surpassed. Moreover, you can charge up your meal by adding chicken or shrimp to this Mexican delight.
4. Vitamin-Packed Ways to Combat Anxiety
Anxiety is a monster to be reckoned with. It squeezes the air out of your lungs, keeps you up all night and saps your strength round the clock. But luckily, nature has provided us with powerful nutrient-rich allies to help the fight. Here are four .
- Iron-filled foods: Iron is essential to regulate serotonin and dopamine, two hormones that manage a person’s mood. Foods like oysters, spinach, and dark meat turkey are supercharged with iron. Make sure to accompany them with some vitamin-C rich foods like oranges and red peppers, for better absorption.
- Flaxseed: This superfood is known for its powerful anti-anxiety properties. It contains an amino acid that helps build calming neurotransmitters called gamma-aminobutyric acid (GABA). Adding just one tablespoon of this seed to your daily smoothie or oatmeal bowl can do wonders for calming your anxieties.
- Magnesium: This miraculous mineral helps to sooth tense muscles, activate GABA activity, ease headaches, and melt away stress. Magnesium rich foods include oatmeal, nuts, and leafy greens like kale, spinach, and swiss chard. Taking a relaxing magnesium-based bath can do wonders for melting away acute anxiety.
- Vitamin B Complex: This important vitamin helps to improve energy levels, regulate hormones, and enhance the processing of neurotransmitters. B6 and B12 are particularly important for keeping emotional balance. Sources include eggs, meat, and fortified cereals.
Let us not forget the power of positive thinking. While limited in its effectiveness on its own, when used in addition to these vitamin-packed remedies, it can help you effectively manage your anxieties. Implementing these vitamin-rich tips could bring you greater peace of mind and enhance your overall quality of life.
If you’re looking for a way to manage your stress levels, don’t overlook the life-enhancing power of nutrition! Eating foods that are rich in stress-relieving nutrients may have the added benefit of lifting your spirits and making you feel calmer in your day-to-day life. It’s time to take control of your body’s needs and start incorporating stress-relieving foods into your daily diet.
