Generally, when most people feel stressed, they reach for quick carbohydrates, crunchy, sweet, and/or salty snacks that curb hunger and give a “feel good” hit to the brain. The problem is the gut–your second brain cries out for help while your primary brain gets the rush. Let’s face it – we’ve all found comfort in a quick meal and a soda when stressed. However, this isn’t a good permanent solution.
Ten foods fight stress. These foods are easy to obtain and will provide longer energy than any quick fix:
- Avocado
- Blueberries
- Chamomile tea
- Chocolate
- Beef
- Oatmeal
- Walnuts
- Pistachios
- Green leafy vegetables
- Fermented foods
When you turn to unhealthy foods, you may feel better temporarily, but in the long run, you will feel worse. When your body isn’t getting the proper nutrition, you will 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 high in sugar, such as candy and soda, can cause a rapid spike in blood sugar levels, followed by a crash, leading to feelings of fatigue and irritability. Similarly, processed foods high in trans fats and refined carbohydrates can negatively impact your mood and energy levels. It’s best to avoid these foods when you’re feeling stressed.
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 it comes to combating stress and dealing with feelings of stress and anxiety.
Empower yourself to fight stress by adopting a healthy, balanced diet that includes a moderate amount of each of the major food groups.
This is not just about what you eat, but about taking control of your stress levels and overall well-being.
Filling up on healthy fats, leafy vegetables, and lean proteins as the basic staples of your diet is the best way to ensure that your body gets the optimum amounts of nutrients to fight both physical and mental health problems.
When choosing the foods to eat, some have a range of extraordinary properties that help the body combat stress.
By choosing these stress-busting foods, you’re not just making a temporary fix. You’re making a long-term investment in your mental and physical well-being. These foods will heal and calm your mind, providing a lasting solution to your stress.
Some of the best stress-fighting foods include:
- Avocado – Avocados are a creamy and versatile fruit that can be eaten in a range of different ways, whether you enjoy them raw, as a topper for toast, dressings, and 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 levels of vitamin E, folate, and beta-carotene than any other fruit, which boosts their stress-busting properties. However, be careful with portion control when eating avocado; more is not always better.
- 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 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 it comes to managing stress; what you’re drinking can also alleviate or worsen your anxiety. Drinking liquids high in sugars and caffeine, such as coffee, energy drinks, or soda, can increase your stress levels if consumed regularly. Chamomile tea is a natural bedtime soother, and clinical trials determined that chamomile tea is effective in reducing the symptoms of generalized anxiety disorder.
- Chocolate – Although seen as an unhealthy treat, chocolate links with our mood. Studies have shown that eating chocolate can 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 is best for you, as it contains more flavonols and polyphenols, two hugely essential antioxidants that can help combat stress, more than many fruit juices. Avoid milk chocolate–milk chocolate undermines the reasonable efforts you put into your diet.
- Beef – Grass-fed beef is not only kinder to the planet and animals but also good for people. Grass-fed beef has many antioxidants, including beta-carotene and Vitamins 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 while also higher in omega-3.
- Oatmeal—Oatmeal is great in that it can be a filling comfort food but also has a large number of healthy properties that actually make you feel better from the inside out. A complex carbohydrate, oatmeal causes your brain to produce higher levels of the feel-good chemical serotonin, helping you to 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 compared to kids who have alternative morning meals.
- Walnuts—If you’re looking for a healthy snacking option that will help you better control 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 dessert. A versatile nut, walnuts are great for salads, or you can add them to a smoothie for added nutrients and flavor.
- Pistachios—Pistachios are another food that is great for snacking and can also help combat stress and anxiety in the long term. Studies have found that eating two small, daily snack-size portions of pistachios can lower vascular constriction when stressed, putting less pressure on your heart by further dilating your arteries. The rhythmic, repetitive act of shelling pistachios can also be quite therapeutic! Always keep ready-to-eat packs of pistachios in your desk drawer when you’re under an intense deadline.
- Green leafy vegetables – leafy, green vegetables should be a grounding part of anyone’s diet. Along with helping to combat stress, leafy greens are full of nutrients and antioxidants, which help to fight disease and leave your body feeling healthier and more energized. Dark leafy greens, such as spinach, are perfect for you since they are rich in folate. Folate helps your body to produce more mood-regulating neurotransmitters such as serotonin, a ‘feel-good’ chemical. Making leafy greens a part of your diet will help you feel happier and less stressed. The darker the green–the better!
- Fermented foods – last but not least, eating fermented foods such as yogurt can help keep your gut healthy, which will help improve your mental health and reduce stress levels. The beneficial bacteria found in fermented foods such as yogurt directly affect your brain chemistry and transmit positive mood and behavior-regulating signals to your brain via the vagus nerve.
Putting together your diet plan
Planning your meals is critical to staying physically fit and healthy, as well as mentally strong and able to manage your stress levels. Knowing which foods to avoid and which are the best snacks when you’re worried and anxious is vital to help you control your emotions and fears.
When stressed, you may reach for classic ‘comfort foods’ – usually foods laden with sugar, very starchy carbohydrates, or greasy texture. Although these foods can make you feel momentarily better, they will make you feel worse in the long run.
Having stress-busting snacks such as fresh berries, dark chocolate, yogurt, walnuts, pistachios, or even a fruit smoothie with avocado and leafy greens inside can help you feel better in the short and long term.
When it comes to combating and dealing with stress in the long run, it’s important to ensure that you eat a healthy and balanced
diet.
To stay on track, it’s a good idea to make a meal plan for your week and ensure you have a good selection of these stress-busting foods in your kitchen to make meals and snacks.
Making sure that the majority of your meals include foods such as lean proteins and leafy green vegetables will not only make you feel healthier overall but can also improve your mental health and stress levels
An excellent example of a healthy, stress-busting menu would be:
Breakfast: Oatmeal with berries or a fruit smoothie with avocado and berries
Mid-morning snack: Natural yogurt with fruit or a handful of pistachio nuts
Lunch: A whole-grain pasta salad filled with plenty of leafy greens
Afternoon snack: Dark chocolate
Dinner: Grass-fed beef with vegetables
Before bed: Chamomile tea
Of course, you don’t need to stick to this menu – but it gives you a good start to work from.