Eat Away Stress: 10 Foods for a Calmer You

Do you think food can help you to manage stress? Yes! Discover 10 stress-relieving foods to enhance your well-being.

Highlights:

Incorporating stress-relieving foods like dark chocolate, blueberries, and avocado into your diet can help manage stress levels effectively
Consuming nutrient-dense foods such as salmon, spinach, and nuts can stabilize blood sugar levels and reduce stress
Prioritize a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats to support overall health and well-being

Stress can negatively impact both your mental and physical well-being. Adding stress-relieving foods to your diet is an effective way to manage stress levels. Below, we explore a selection of foods known to reduce stress and enhance overall health.

Top 10 Foods to Reduce Stress and Boost Health

Dark Chocolate:

Containing flavonoids, dark chocolate can enhance mood by elevating serotonin levels in the brain (). Opt for varieties with high cocoa content and consume in moderation to avoid excessive sugar intake.

Blueberries:

Rich in antioxidants, particularly vitamin C, blueberries combat stress by reducing inflammation and oxidative stress (). Enjoy them fresh or frozen in various dishes for a nutritious snack.

Benefits of Meditation / Meditation Therapy
Meditation therapy is one of the best Alternative Therapies. It is a Mind-Body Medicine.

‘Discover the top 10 stress-relieving foods to boost your mood and enhance overall health! #stressrelief #healthyeating #medindia’

Did you know?

Dark chocolate contains flavonoids, which can improve mood by increasing serotonin levels in the brain. Indulge guilt-free for a mood boost!

Avocado:

Packed with monounsaturated fats and potassium, avocados lower blood pressure and diminish stress (). Incorporate avocado slices into salads, sandwiches, or smoothies for a creamy addition.

Salmon:

High in omega-3 fatty acids, salmon reduces cortisol levels and anxiety (). Grill or bake salmon fillets and pair them with vegetables for a wholesome meal.

Spinach:

Loaded with magnesium, spinach regulates cortisol levels and induces relaxation (). Add spinach to salads, omelettes, soups, or smoothies for a nutrient-rich boost.

Does Stress Cause Hair loss?
Hair loss due to stress can be a cause for anxiety. Stress causes telogen effluvium, trichotillomania, or alopecia areata.

Nuts:

Almonds, walnuts, and pistachios are rich in healthy fats, protein, and fiber, stabilizing blood sugar levels and reducing stress (). Enjoy them as a snack or as toppings for various dishes.

Oatmeal:

A complex carbohydrate, oatmeal boosts serotonin production, promoting calmness and relaxation (). Start your day with oatmeal topped with fruits, nuts, and honey for a soothing breakfast.

Top 10 Drinks to Relieve Stress
Top ten stress reliever drinks to combat stress, anxiety and insomnia. With stress levels at an all time high, more people are turning to safer and more natural solutions. Find back to nature drinks listed here.

Chamomile Tea:

Known for its calming properties, chamomile tea alleviates anxiety and aids in better sleep (). Enjoy it hot or iced throughout the day to soothe nerves and relax the mind.

Greek Yogurt:

High in protein and probiotics, Greek yogurt supports gut health and uplifts mood (). Incorporate it into snacks, smoothies, or dips for a creamy and nutritious addition.

Stressed and Craving Junk Food? It Might Be Making Your Anxiety Worse
A study finds that high-fat diets can disrupt gut bacteria, increase anxiety, and alter brain chemistry.

Green Tea:

Containing L-theanine, green tea reduces stress and enhances focus without inducing drowsiness (). Sip on green tea throughout the day to promote relaxation and concentration.

Tips to Manage Stress

To maximize the stress-relieving benefits, focus on incorporating a variety of these nutrient-dense foods into your diet. Stay hydrated, practice mindful eating, and aim for a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats to support overall well-being.

References:

The neuroprotective effects of cocoa flavanol and its influence on cognitive performance - (https://pubmed.ncbi.nlm.nih.gov/22775434/)
Recent Research on the Health Benefits of Blueberries and Their Anthocyanins - (https://pubmed.ncbi.nlm.nih.gov/31329250/)
Hass avocado composition and potential health effects - (https://pubmed.ncbi.nlm.nih.gov/23638933/)
Omega-3 fatty acids and anxiety: A systematic review of the possible mechanisms at play - (https://pubmed.ncbi.nlm.nih.gov/30264663/)
Anti-Stress and Anti-Depressive Effects of Spinach Extracts on a Chronic Stress-Induced Depression Mouse Model through Lowering Blood Corticosterone and Increasing Brain Glutamate and Glutamine Levels - (https://pubmed.ncbi.nlm.nih.gov/30384468/)
Effect of chronic consumption of nuts on oxidative stress: a systematic review of clinical trials - (https://pubmed.ncbi.nlm.nih.gov/33043712/)
A Review of Health-Beneficial Properties of Oats - (https://pubmed.ncbi.nlm.nih.gov/34828872/)
Chamomile: A herbal medicine of the past with bright future - (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2995283/)
Effects of daily intake of yoghurt enriched with bioactive components on chronic stress responses: a double-blinded randomized controlled trial - (https://pubmed.ncbi.nlm.nih.gov/24490888/)
The Effects of Green Tea Amino Acid L-Theanine Consumption on the Ability to Manage Stress and Anxiety Levels: a Systematic Review - (https://pubmed.ncbi.nlm.nih.gov/31758301/)

Source-Medindia