For most people, stress has become an inevitable part of life, be it through work, school, or in their relationships.
In the short term, stress can cause other ailments that are a major hindrance in our lives. Headaches, stomachaches, weight gain, and bouts of flu are just some of the things that can develop out of prolonged stress.
However, constant stress can also lead to some serious long-term health consequences, especially when left unchecked. Chronic stress has been liked to obesity, type 2 diabetes, depression, heart diseases, and gastrointestinal problems.
Thankfully, there are plenty of ways to relieve stress at the end of the day. Everyone has their own unique way of handling stress, some good, while some can be harmful.
Managing Stress with Food
Food is one way you can relieve stress. It can also be tempting to go overboard and resort to stress-eating your worries away. If you’re guilty of this, don’t worry – it’s perfectly normal. Stress eating is a behavior induced by the increase of cortisol levels, the body’s primary stress hormone. Unfortunately, cortisol also increases a person’s motivation to eat, which leads us to crave fatty and sugary snacks to counteract the effects of stress hormones.
However, you can also use food to curb stress in another way, and it can be done by cultivating a healthy relationship with food.
What we eat directly effects our physical and mental state, as it is the vitamins and nutrients from food that our body relies on to function properly. Some foods contain more nutrients than others: for instance, berries have the highest percentage of antioxidants per serving, as lean meat does with protein. However, some foods contain little to no nutrients at all – these are the foods that some people call “empty carbohydrates”, as they contain little nutritional value for a large amount of carbohydrates.
Going by this principle, you can harness certain types of food to enhance a certain aspect about your body. When it comes to managing stress, there also exists certain types of food which can help you feel more relaxed and happier.
Here are the 10 Foods to Reduce Stress
Whenever you’re feeling stressed, here are some examples of healthy alternatives you can snack on.
- Dark chocolate
When you feel stressed, you may find yourself reaching for a sweet treat for that quick serotonin boost. And one of everyone’s favorite treat to snack on is a chocolate bar, which usually contains an unhealthy amount of sugars, fats, and additives.
Luckily, there’s a healthier alternative to this: dark chocolate, which consists of 70-99% cocoa, and less of the harmful sugars and fats.
With dark chocolate, you’ll be getting the same relaxing feeling of indulging on a chocolate bar, only that it is less “sinful”. And because dark chocolate contains more pure cocoa per serving, you’ll get more of cocoas benefits, especially its rich antioxidant content.
The antioxidants in cacao were found to be highly capable of lowering stress hormones in your body, according to one study. Additionally, it also found that dark chocolate can also improve the state of good bacteria living in your stomach, which is beneficial to your digestive system.[2]
However, it should be noted that dark chocolate should still be consumed in moderation, even though it’s relatively healthier than regular chocolate. After all, dark chocolate sill has calories that will add up if you’re not mindful of your portions. You should also carefully check the ingredients, as some dark chocolates may still contain unhealthy additives – ideally, a good bar only contains cacao beans, cane sugar, and cocoa butter.
- Herbal teas
Instead of going after your favorite Frappuccino or energy drink, herbal teas are a healthier way to energize and soothe your nerves.
There are a wide range of herbal teas you can choose from and each one has plenty of health benefits to offer. Here are some examples of relaxing teas that you can try:
- Chamomile – Often used as a bedtime tea, chamomile is popular for is sedative effects, which can be attributed to its apigenin content. This flavonoid binds to benzodiazepine receptors in the brain, which promotes sleep, sedation, and anxiety reduction.[4]
- Lavender – Commonly used as a relaxing aromatherapy oil, lavender can also be consumed as a tea for the same effects.
- Green Tea – Although green tea has a significant caffeine content, it also contains l-theanine, an amino acid that reduces anxiety.
- Peppermint – A common toothpaste ingredient, peppermint leaves can also be consumed as a tea. Research has found that its scent is capable of reducing
- Ginseng – A favorite in East Asian medicine, ginseng was found to have protective effects against stress.[5]
- Avocadoes
Avocadoes have become popular lately, and there’s no question that this superfood is highly beneficial to our wellness.
This amazing fruit contains omega-3 fatty acids, which are essential acids that were found to reduce stress, anxiety, and increase concentration. Avocadoes are also a great source of Vitamin B6, which is essential for maintaining brain health, as it helps with the synthesis and maintenance of neurotransmitters.[6]
The best part about avocadoes is that it can be incorporated various types of food. It can be eaten as a snack, dessert, or as part of a main course. Either way, avocadoes are very filling as it is dense in fiber and monosaturated fat, making it perfect for people who want to lose weight.
- Blueberries
Commonly used as ingredients for muffins and cheesecakes, blueberries can help you manage stress with its high antioxidant and vitamin C content.
Vitamin C may be popular for its immunity-boosting properties, but it is also capable of lowering stress levels. In one study, it was found that vitamin C supplementation was able to weaken the effects of cortisol, adrenaline, and anti-inflammatory polypeptides after a session of ultramarathon running.[7]
Additionally, the natural sweetness of blueberries makes it a healthier substitute to the sugary sweets that we’re tempted to go after when we’re feeling stressed. This also means that the best way to consume blueberries is by eating them raw, ideally combining them with other berries, instead of eating them in the sugary dessert form.
- Oatmeal
Warm foods, such as oatmeal, are guaranteed stress busters simply from the comforting warmth it provides us.
Although carbohydrate consumption should be generally minimized, complex carbohydrates such as those found in oatmeal are a better choice for indulging your carb cravings. After all, carbohydrates are essential in the production of serotonin, the “feel good” hormone that is a primary component of anti-depressants.
Oatmeal is also a great source of other stress busting vitamins, such as B vitamins, magnesium, and fiber.
- Turmeric
A staple of South Asian cuisine, you’ll most likely encounter this super spice in curries. Aside from being a popular spice, Turmeric is gaining popularity among health enthusiasts as it is packed with antioxidants and anti-inflammatory properties.
When it comes to stress management, turmeric was also found to be helpful in reducing stress and anxiety. This can be attributed to its main component, curcumin, a bioactive compound that was found to boost serotonin and dopamine levels.[8]
Turmeric is a flavorful spice that can be used in many dishes – in fried rice, kebabs, stews, and salads. Turmeric powder can also be consumed as a tea, which is one of the purest ways to obtain its benefits.
- Salmon
Salmon is another great source of omega-3 fatty acids, a compound that is essential for optimum brain function. The brain is actually made up of fats and it requires dietary fats such as omega-3 to maintain and repair its structure.
In a study published in 2011, 68 medical students were supplemented with omega-3 fatty acids. Results showed that the participants had a 20% reduction of anxiety symptoms after a 12-week placebo-controlled clinical trial.[9]
The next time you’re eyeing for a steak, the salmon is a great protein-packed alternative that will also help you manage your cortisol levels.
- Whole Grain Bread
When we’re stressed, we’re more likely to crave carbohydrates – this is because carbohydrates are essential for producing serotonin, the body’s feel-good hormone.
Bread is a very common carbohydrate. It’s also used in a lot of comfort foods, such as burgers, grilled cheese, pizza, and paninis. However, the standard white bread isn’t the healthiest option, as it is stripped off of the nutrients during the milling process.
For your next carbohydrate fix, you should opt for whole wheat bread instead. It also contains more fiber per serving, which can help you manage weight gain and is highly beneficial to your gut health.
- Bananas
If you’re looking for a quick jolt of energy, bananas can be a healthy snack you can depend on.
Aside from being rich in potassium, bananas are also rich in B vitamins, which are essential to maintaining optimum brain function.
Bananas also contain dopamine, a neurotransmitter responsible for motor control, motivation, arousal, and pleasure. Combined with magnesium, bananas are able to reduce levels of stress and anxiety in the body.
As a fruit, bananas are delicious when enjoyed raw, but they can also be added in pastries and desserts.
- Nuts
If you love snacking on crunchy and salty junk food, you may want to consider eating nuts instead.
Nuts are packed with vitamins and minerals, such as B vitamins and fatty acids. Like the other foods mentioned in this list, this means that nuts are capable of promoting optimum brain function, which can improve your mental performance and psychological well-being.
Some nuts are also a healthy source of magnesium, which has been found to effectively reduce stress and anxiety levels. [10]
As a snack, nuts can help you feel fuller with less calories, as they are packed with proteins.
Conclusion
Stress is an inevitable part of our daily lives, which can lead to some serious health consequences when not managed properly. To curb these long-term side effects, one must find ways to relieve themselves of stress every now and then.
One of the best ways to control your stress levels is with food, which is even better with nutritious and organic food. Aside from managing stress, these nutrient-dense foods will also benefit the other aspects of your health.
References
[1] Harvard Health Publishing. (n.d.). Why stress causes people to overeat. Retrieved July 28, 2020, from https://www.health.harvard.edu/staying-healthy/why-stress-causes-people-to-overeat
[2] Martin, F.-P. J., Rezzi, S., Peré-Trepat, E., Kamlage, B., Collino, S., Leibold, E., … Kochhar, S. (2009). Metabolic Effects of Dark Chocolate Consumption on Energy, Gut Microbiota, and Stress-Related Metabolism in Free-Living Subjects. Journal of Proteome Research, 8(12), 5568–5579. doi:10.1021/pr900607v
[3] Williams, L. E., & Bargh, J. A. (2008). Experiencing physical warmth promotes interpersonal warmth. Science (New York, N.Y.), 322(5901), 606–607. https://doi.org/10.1126/science.1162548
[4] Srivastava, J. K., Shankar, E., & Gupta, S. (2010). Chamomile: A herbal medicine of the past with bright future. Molecular medicine reports, 3(6), 895–901. https://doi.org/10.3892/mmr.2010.377
[5] Kim, H. G., Cho, J. H., Yoo, S. R., Lee, J. S., Han, J. M., Lee, N. H., Ahn, Y. C., & Son, C. G. (2013). Antifatigue effects of Panax ginseng C.A. Meyer: a randomised, double-blind, placebo-controlled trial. PloS one, 8(4), e61271. https://doi.org/10.1371/journal.pone.0061271
[6] Young, L. M., Pipingas, A., White, D. J., Gauci, S., & Scholey, A. (2019). A Systematic Review and Meta-Analysis of B Vitamin Supplementation on Depressive Symptoms, Anxiety, and Stress: Effects on Healthy and ‘At-Risk’ Individuals. Nutrients, 11(9), 2232. https://doi.org/10.3390/nu11092232
[7] Peters, E. M., Anderson, R., Nieman, D. C., Fickl, H., & Jogessar, V. (2001). Vitamin C supplementation attenuates the increases in circulating cortisol, adrenaline and anti-inflammatory polypeptides following ultramarathon running. International journal of sports medicine, 22(7), 537-543.
[8] Kulkarni, S. K., Bhutani, M. K., & Bishnoi, M. (2008). Antidepressant activity of curcumin: involvement of serotonin and dopamine system. Psychopharmacology, 201(3), 435.
[9] Kiecolt-Glaser, J. K., Belury, M. A., Andridge, R., Malarkey, W. B., & Glaser, R. (2011). Omega-3 supplementation lowers inflammation and anxiety in medical students: A randomized controlled trial. Brain, Behavior, and Immunity, 25(8), 1725–1734. doi:10.1016/j.bbi.2011.07.229
[10] Boyle, N. B., Lawton, C., & Dye, L. (2017). The effects of magnesium supplementation on subjective anxiety and stress—a systematic review. Nutrients, 9(5), 429.
