When you’re stressed out, the foods you’re turning to are most likely going to be traditional ‘comfort’ foods – think big meals, take-out, fatty foods, sweet foods, and alcohol. Let’s face it – we’ve all found some comfort in a tasty meal and a bottle of beer or glass of wine when we’ve been stressed out or upset about something. However, this isn’t a good permanent solution. When you’re turning to unhealthy foods, you can feel better temporarily, but in the long run, you will feel worse. When your body isn’t getting the right nutrition, you can begin to feel less energetic, more lethargic, and in some cases, less able to concentrate and focus. All of this can lead to even more stress.
Foods that Fight Stress
If you’ve been feeling more stressed out than usual lately, it’s important to know which foods are best to choose and which to avoid when combating stress and helping you deal with feelings of stress and anxiety. The best way to fight stress is to have a healthy, balanced diet that includes a moderate amount of different food groups.
Filling up on whole grains, leafy vegetables, and lean proteins as the basic staples of the diet is the best way to ensure that your body gets the optimum amounts of nutrients to get both physical and mental health problems. When it comes to choosing the foods to eat, some have a range of great properties that help the body combat stress. Choosing these stress-busting foods will help to heal and calm your mind permanently, rather than providing a temporary x. Some of the best stress-fighting foods include:
Avocados are a creamy and versatile fruit that can be eaten in a range of different ways, whether you enjoy it raw, made into sauces, dressings, dips, or in a smoothie. These nutrient-dense fruits have the properties to stress-proof your body, thanks to their high glutathione content, which specifically blocks the intestinal absorption of certain fats that cause oxidative damage. Avocados also contain higher vitamin E levels, folate, and beta-carotene than any other fruit, which boosts their stress-busting properties.
Blueberries – If you’re feeling stressed out and reaching for the snacks, swapping chocolate or chips for one of the best superfoods is a great way to help you deal with your stress levels and achieve a higher level of calm. Blueberries have some of the highest levels of antioxidants, especially anthocyanin, which means that this berry has been linked to a wide range of health benefits, including sharper cognition, better focus, and a clearer mind – all of which can help you to better deal with stress.
Chamomile Tea – Of course, it’s not all about what you’re eating when managing stress; what you’re drinking can also alleviate or worsen the stress you're feeling. Drinking liquids that are high in sugars and caffeine, such as coffee, energy drinks, or soda, can actually increase your stress levels if consumed regularly. Chamomile tea has long been used as a natural bedtime soother. It has also been used in clinical trials, which determined that chamomile tea effectively reduces generalized anxiety disorder symptoms.
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. However, that doesn’t mean that you can start munching on chocolate bars every time you're stressed out – chocolate works best as a de-stressor when eaten in moderation and as part of a healthy and balanced diet. Dark chocolate, in particular, is best for you, as it contains more flavonols and polyphenols, two hugely important antioxidants that can help combat stress, more than many fruit juices.
Beef – Grass-fed beef is not only kinder to the planet and animals, but it’s also good for people too. Grass-fed beef has a huge range of antioxidants, including beta-carotene and Vitamin C and E, which can help your body fight stress and anxiety. If you’re looking for more reasons to spend a little more money on organic, grass-fed beef, it’s also lower in fat than grain-fed beef whilst being higher in omega-3.
Oatmeal – Oatmeal is excellent in that it can be a portion of filling comfort food and has a large number of healthy properties actually to make you feel better from the inside out. A complex carbohydrate, eating oatmeal causes your brain to produce higher levels of the feel-good chemical serotonin, helping you feel calmer and less stressed. Studies have shown that kids who choose oatmeal for breakfast tend to be much sharper throughout the morning in school than kids who had alternative morning meals.
Walnuts – If you’re looking for a healthy snacking option that will help you stay better in control of your stress levels, walnuts are a great choice. There is no denying the sweet, pleasant flavor of walnuts, and they can be a tasty snack for in-between meals or as part of a desert. A versatile nut, walnuts are great for salads or add them to a sweet treat such as coffee and walnut cake.
Pistachios – another food that is great for snacking on and can also help combat stress and anxiety in the long term is pistachios. Studies have found that merely eating two small, snack-size portions of pistachios per day can lower vascular constriction when you are stressed, putting less pressure on your heart by further dilating your arteries. Along with this, the rhythmic, repetitive act of shelling pistachios can actually be quite therapeutic!
Green Leafy Vegetables – leafy, green vegetables should be a pivotal part of anyone’s diet. Along with helping 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, for example, spinach, are perfect for you since they are rich in folate, which helps your body to produce more mood-regulating neurotransmitters such as serotonin, which is a ‘feel-good’ chemical. Making leafy greens a part of your diet will help you feel happier and less stressed out.
Fermented foods – last but not least, eating fermented foods such as yogurt can help to keep your gut healthy, which actually, in turn, will help to improve your mental health and reduce stress levels. The beneficial bacteria found in fermented foods such as yogurt actually directly affect your brain chemistry and transmit positive mood and behavior regulating signals to your brain via the vagus nerve.
Having 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 to feel better in both the short and long term when it comes to stress.
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