Now more than ever we seem aware of the pressures and stressors of life. Stress isn’t an innocuous annoyance, either. In the short term, you can expect stomach cramps, headaches, fatigue, and weight loss or weight gain. In the long term, every part of the mind and body is impacted: your digestive and reproductive systems, your immune function, and mental health.
It’s safe to say that stress is a serious issue.
When I think about stress-busting strategies, I usually think of the common solutions like unplug and take a bubble bath. I think of going for a run or diving into a hobby for a little while.
We consider the role nutrition plays in stress management less. In fact, studies show that the more stressed we are, the more likely we are to choose and prefer junk and fast foods. At the same time, junk food is terrible for your stress levels.
Our relationship with food is guided by neurotransmitters like serotonin and dopamine. Everything we eat impacts these neurotransmitters. Think of it like a wave. For the average person, the seas are relatively calm with some ups-and-downs. A stressed person may see some choppy waves and big swells as the mood fluctuates. Adding junk food to stress? You’re looking at stormy seas.
The consumption of junk food can cause spikes and drops in blood sugar as well as exacerbating the ups-and-downs caused by various neurotransmitters. As a result, we end up feeling terrible.
So if what we eat impacts stress and turning to junk food is an especially bad idea, what do we eat? Here’s the good news: you can better manage and reduce stress through the foods you eat.
7 Ways to Reduce Stress Through Nutrition
1) Complex Carbs
I’ve discussed the benefits of eating whole wheat before. Whole wheat falls under the umbrella of complex carbs, along with beans, oatmeal, quinoa, sweet potatoes, and peas (among other things.) Complex carbs include both fiber and starch, whereas simple carbohydrates only offer sugar. Spikes in blood sugar are detrimental to stress levels. Complex carbs take longer to break down (avoiding these spikes) while also producing calming serotonin and lowering blood pressure.
2) Omega-3s
Omega-3 fatty acids are most commonly found in fatty fish, such as fresh salmon and tuna. They’re also found in nuts and seeds, such as flax and chia seeds, and walnuts. Some plant-based oils also offer omega-3s. These acids are known not only to help manage depression and heart health, but they reduce and manage the surge of stress hormones in the body.
3) Vitamin C
When we think of vitamin C, we tend to picture a plump, juicy orange. They’re absolutely a good option, but far from the only one! Grapefruit, kiwi, Brussels sprouts, and cantaloupe, and many other fruits offer big vitamin C benefits. Vitamin C is known to boost the immune system (which is compromised by stress) as well as lower cortisol, a stress hormone, in the body.
4) Hot Tea
There’s nothing like a good hot drink to calm the nerves. Of course, for many of us, that drink of choice is coffee...which isn’t the best for stress management. Caffeine can exacerbate stress, headaches, and anxiety, particularly when consumed in excess or late at night. Hot tea is the ideal alternative if you want the feel-good fix from a hot beverage. There’s less caffeine here and the potential for herbal, stress-busting benefits in the form of chamomile and lavender.
5) Magnesium
Magnesium plays an important role in bodily function. Unfortunately, most of us don’t get enough of the stuff. Many seeds and nuts (including pumpkin seeds, peanuts, and almonds) contain magnesium, as well as dark leafy greens like spinach. However, you may find a magnesium supplement beneficial. Magnesium can help alleviate depression, regulate blood pressure and blood sugar, prevent headaches and migraines, and has an anti-inflammatory effect on the body.
6) Raw Vegetables
Beyond being good for you, snacking on raw carrots, celery, or broccoli can help you manage stress. Think of these vegetables as an edible stress ball. When we’re stressed, we carry tension throughout our bodies — some of us feel it most in a clenched jaw, a tense and sore back, or neck pain (among others.) Eating raw, crunchy foods can help relieve some of that jaw tension and help keep you from clenching.
7) Dark Chocolate
Dark chocolate (and I mean dark chocolate...at least 70 percent cacao) has long-studied health benefits. Dark chocolate can satisfy our desire to indulge in something sweet and decadent, but it offers the benefit of reducing blood pressure and risk of heart disease. On top of that, it can help improve brain function and is full of antioxidants.
So the next time you want a sweet treat, opt for something a little less sweet...and a lot better for you!
What are your other stress-busting strategies? Share in the comments.