9 Foods That Can Help Fight Stress
When you're a bit stressed out, the foods that you're probably eating the most are likely going to be 'comfort' foods. Think big meals, take-away, fatty foods, sweet foods, and booze! Let's face it; we have all found some comfort in a tasty meal and a bottle or three of wine when we've been stressed out or upset about something. However, this isn't a permanent solution. Trust me; I have pushed this to extremes.
When you're turning to comfort foods, you can feel better temporarily, but in the long run, you will likely feel a little worse. When your body doesn't get the right nutrition it needs, you can start to feel lethargic, and sometimes you're less able to concentrate and focus. This sort of eating can lead to even more stress.
If you have been feeling a little more stressed out than usual lately, it's necessary to understand which foods are best to choose and which foods to avoid when it comes to fighting stress and helping you to deal with anxiety. One of the best ways to combat stress is to eat a well-balanced diet that includes a moderate amount of each of the food groups and one that limits processed foods.
Filling up on foods like leafy green veggies, and lean proteins are the best way to make sure that your body gets the best amounts of nutrients to combat both physical and mental stress and problems. When it comes to selecting the foods to eat, some have a great range of excellent properties which help the body to fight stress. Choosing these stress-fighting foods will help to heal and calm your mind, rather than providing a temporary fix.
Some of the best stress-combating foods include:
Avocado – Avocados are a versatile fruit that can be eaten in a variety of ways whether you enjoy them raw, made into sauces, dressings and dips, or in your smoothie. These nutrient-dense fruits help reduce stress in your body, thanks to their high glutathione levels which block the intestinal absorption of certain fats which cause oxidative damage. It's kind of like a force field for your gut. Avocados contain greater levels of vitamin E, folate, and beta-carotene than any other fruit, which increases their stress-busting properties. (1)
Blueberries – If you are feeling stressed out and reaching for your stash of snacks, swapping chips or chocolate for one of the best fruits there is, is a great way to help you deal with your stress and achieve a level of calmness. Blueberries have one of the highest levels of antioxidants of any fruit, which means that this berry is linked to a wide range of health benefits, including more cognition, better focus, and a clearer mind. (2)
Chamomile Tea – Drinking fluids that are high in sugars and caffeine, such as coffee, energy drinks or soft drink, can increase your stress levels if you consume them regularly. Chamomile tea has been sipped on as a natural bedtime soother for centuries, and it has also been used in one study that determined that chamomile tea is effective in reducing the symptoms of generalised anxiety disorder. (3)
Chocolate – Although it's usually mostly seen as an unhealthy treat, there is an undeniable link between chocolate and our mood. Studies have shown that eating chocolate can make you happier. However, that doesn't mean that you can scoff down a Snickers bar every time you're stressed out. Chocolate works best as a de-stressor when consumed in moderation and as part of a healthy and balanced diet. Dark chocolate is best for you, as it contains more flavanols and polyphenols, two essential antioxidants which can help combat stress. I go for Lindt 90% Dark Chocolate. (4)
Beef – Grass-fed beef is not only better for the planet and animals, but it's fantastic for humans, too. Grass-fed meat has a massive range of antioxidants, including beta-carotene as well as Vitamins C and E, that can help your body to fight stress and anxiety. If you are looking for more reasons to spend a little more money on organic, grass-fed beef, it's also lower in monounsaturated fat than grain-fed meat whilst being up to five times higher in omega-3. (5)
Walnuts – If you're after a healthy snacking that will help you to better control of your stress levels, walnuts are a perfect choice. Walnuts contain polyunsaturated fats that can reduce blood pressure during times of stress. It may be just a small coincidence that a walnut in its shell looks like a mini-brain, but research suggests that this they may indeed be good for your mind. Walnuts are perfect in salads or add them to a treat like a coffee and walnut cake or a brownie.
Pistachios – Another food that is excellent for snacking on that can also help to fight stress and anxiety in the long term are pistachios. One study found that eating two small portions of pistachios a day can lower vascular constriction when you are feeling stressed, putting less pressure on your heart by further dilating your arteries. (6)
Green Leafy Vegetables – Green, leafy veggies should be a fundamental part of anyone's diet. Not only do they help to combat stress, but leafy greens are also full of antioxidants and nutrients that help to fight off disease and help your body feeling healthier and more invigorated. Dark leafy greens, like spinach, are especially useful for you since they are rich in folate, that helps your body to produce more mood-regulating neurotransmitters such as serotonin, which is the 'feel-good' chemical. (7)
Fermented foods – Eating fermented foods like yogurt or kimchi can help to keep your gut healthy, which will help to improve your mental health and reduce stress levels. There is emerging evidence that our gut is almost a second brain. The beneficial bacteria in fermented foods such as yogurt and kimchi have a direct effect on your brain chemistry and transmit positive mood and behaviour regulating signals to your brain via the large vagus nerve.
How many of these stress-combating foods are you eating?
(1) https://pubmed.ncbi.nlm.nih.gov/23638933/
(2) https://pubmed.ncbi.nlm.nih.gov/17369607/
(3) https://pubmed.ncbi.nlm.nih.gov/27912875/
(4) https://pubmed.ncbi.nlm.nih.gov/16546266/
(5) https://pubmed.ncbi.nlm.nih.gov/24018274/
(6) https://www.sciencedaily.com/releases/2007/04/070430155822.htm
(7) https://www.pcrm.org/good-nutrition/food-and-mood