In today’s fast-paced world, stress has become an unwelcome companion for many of us. It creeps into our lives through various channels – work deadlines, family responsibilities, traffic jams, the arguments with loved ones, and many more.
What exactly is stress, and how does it affect us? In this blog, we are going to understand it in detail.
Not only this, you will also explore a list of foods that can be your go-to for anxiety and stress relief.
Yes!
Best stress-busting foods that can make a real difference in how we feel.
Stress is basically a state of worry or mental tension caused by a tough situation.1 It is something that happens to all of us. It is a feeling we get when we are under pressure, overwhelmed, or feel like we can’t handle everything.
A little bit of stress is considered good because it can motivate us to achieve things.
However, too much stress may make us feel bad, affect our physical and mental health, and strain our relationships.
During stress, our body releases some hormones. It is defined as a “stress response”.
Cortisol
Cortisol is the primary stress hormone and when released in the body, it provides a sudden energy burst and alerts you immediately. However, prolonged and high cortisol levels in the body are not healthy for our body and may weaken our immunity, and cause weight gain and other health issues.
Epinephrine and Norepinephrine
These hormones prepare your body for the action in response to stress. There is an increase in heart rate and blood flow to muscles and an energy surge.
This is exactly when a person says I am experiencing an adrenaline rush.
Chronic stress can impact both physical and mental health. In this section, you will learn how stress can affect almost every function of the body.
Stress and Cardiovascular Health
Chronic stress means most of the time your body has high levels of cortisol and other stress hormones. These constant high levels increase your blood pressure, heart rate, and the risk of hypertension, getting a stroke or heart attack2.
Due to this reason, it is advisable to manage your stress and practice meditation, especially for people with heart diseases to keep their heart rate and blood pressure levels in control.
Stress and Respiratory Health
Stress can trigger breathing issues. One may experience rapid breathing and shortness of breath, especially in people suffering from asthma or any lung disease.
Stress and Immune Health
People with chronic stress are more susceptible to an impaired immune system. Stress decreases the efficacy of our immune cells and the body’s ability to fight infections. The result is frequent illnesses and high inflammation in the body.
Stress and Hormonal Health
Stress is one of the major causative factors of hormonal imbalance. In females, stress can cause PCOD /PCOS or irregular menstrual cycles. It can worsen the symptoms of menopause.
Stress also decreases reproductive health, fertility and libido in both men and women.
Stress and Brain Health
Stress impacts our brain function by affecting brain cells and causing changes in memory, learning and cognition.
High stress levels for a prolonged duration increase the risk of anxiety, depression, and neurological and memory-related disorders.
Stress and Digestive Health
If you experience constant indigestion issues like constipation, bloating, and abdominal discomfort, it could be due to stress.
This is because several studies have observed that stress affects the absorption process, intestinal health, and stomach acid secretion. In severe cases, it may cause gut inflammation, ulcerative colitis, stomach ulcers or Irritable Bowel Syndrome (IBS).
These effects are not mentioned to scare you.
They are alarming and it is important to adopt stress-managing techniques in your daily routine like meditation, exercise, socialising, spending time with loved ones and many more.
But what if I tell you that certain foods can also help reduce stress?
Yes, that’s right!
The next section is about foods with incredible stress-relieving properties.
These top 10 foods for stress relief can help suppress stress and anxiety levels and promote relaxation and calmness.
Consuming matcha green tea can help reduce stress and anxiety levels because of its high L-theanine content3.
L-theanine is an amino acid known to possess potent anti-stress and anti-depressant properties4. Many experts recommend it to promote mental well-being.
Eggs can help minimize stress levels as they are rich in an amino acid – tryptophan.
Tryptophan is utilized by our body to synthesize an important neurotransmitter – serotonin. This neurotransmitter plays a vital role in regulating our mood, behaviour, and sleep.
Serotonin is fondly referred to as a happy hormone as it helps uplift mood and provide stress relief.
Berries like raspberries, blueberries, strawberries, etc. are loaded with plant-based nutrients like flavonoids, polyphenols, antioxidants, and many more.
Besides providing a treat to your taste buds, these berries exhibit neuroprotective effects on the body including anxiety and stress reduction.
Studies support that people who consume green leafy vegetables regularly have better mental health and are less likely to suffer from stress, depression and anxiety issues5.
Leafy vegetables like mustard greens, beet greens, spinach, kale, methi or fenugreek leaves are high in antioxidants, essential minerals and vitamins like folate.
Folate has been shown to fight against the stress hormone – cortisol and it also contributes to the synthesis of serotonin – the happy hormone.
Make sure that green leafy vegetables are a part of your regular diet.
It is a well-known fact that fatty fish like salmon, tuna, mackerel, sardines, etc. are superb for our brain health due to their high omega-3 fat content.
EPA and DHA in omega-3 fatty acids play a major role in keeping our brain function and cognitive health strong. A diet rich in omega-3 fats is linked with reduced mental distress6.
Omega-3 fatty acids regulate stress-responsive systems and suppress levels of inflammation-causing cytokines. This anti-inflammatory action helps break the link between stress exposure and depression7.
If consuming fish is not feasible for you due to any reason, you may consider omega-3 or fish oil supplements.
Drink a glass of hot milk before bedtime for a quality sleep. Familiar with this statement?
Yes, this is an effective approach and there is science behind it.
Dairy foods like milk, paneer (cottage cheese) or curd are considered beneficial for your mental health mainly because of two reasons.
First, dairy foods have high tryptophan content which is fundamental for serotonin synthesis. Secondly, fermented foods like curd or yoghurt contain gut-friendly bacteria.
A healthy gut encourages a positive role in depressive symptoms, anxiety, cognitive function, sleep, and brain function. Probiotics or gut microbes can alleviate stress and depression-related symptoms by modulating brain function8.
Therefore, you can consider dairy foods to boost mood, aid stress relief and improve sleep health.
Another superb stress relief food – nuts.
Nuts are not only an excellent source of healthy fats, proteins, and minerals, but they are superb for brain health too.
Nuts are high in vitamin B6, magnesium, zinc, and omega-3 fats. All these nutrients work together in the body to boost serotonin levels, improve sleep health, and reduce the symptoms of stress, anxiety and depression.
Next time you feel stressed, grab a handful of nuts like almonds, walnuts, cashews, pistachios or peanuts.
Similar to nuts, seeds like chia seeds, sunflower seeds, flaxseeds and pumpkin seeds are also good sources of potassium, zinc, B vitamins, and many more that lower stress hormones and promote a relaxed and calm mind.
Chamomile tea is considered superb for sleep and relaxation. It is caffeine-free and packed with health-boosting phytonutrients.
Chamomile tea possesses anxiolytic and anti-depressant properties as it contains flavonoids that directly influence mood-regulating neurotransmitters like serotonin, dopamine, noradrenaline and gamma-aminobutyric acid (GABA).
Good news for chocolate lovers!
Dark chocolates have high cocoa content and are low in added sugar. Cocoa powder contains compounds like flavonoids and phenethylamine that help reduce stress hormone levels and uplift mood.
However, moderation is the key to enjoying the health benefits. Prefer eating 1-2 cubes of dark chocolate with 70% or more cocoa content a day.
The benefits of ashwagandha in alleviating stress and anxiety are well-established.
This stress relief herb is a potent adaptogen with incredible neuro-protective and stress-reducing abilities. Studies have linked ashwagandha intake with a notable reduction in cortisol levels9.
You can enjoy the benefits of ashwagandha in tea and supplemental form.
Brahmi or Bacopa monnieri is an Ayurvedic medicinal herb and has been in use to treat memory-related disorders since ancient times.
The credit goes to the presence of an active component called bacoside that makes brahmi one of the best stress relief herbs with exceptional anti-anxiety and anti-depressant properties10.
Another superb natural anti-depressant that can help cope with stress and anxiety11.
In ancient Ayurveda, it is one of the best remedies for stress-related ailments. Shilajit comprises fulvic acid with a vast array of vitamins and minerals and this blissful composition of elements facilitates the best anxiolytic and anti-stress properties.
All these herbs are absolutely safe for both men and women when taken in moderation as per the recommendation.
To conclude, incorporating the right foods into your diet can make a significant difference in managing anxiety and stress.
Always remember, eating a balanced diet rich in these foods can be a proactive step towards better mental health. So next time you feel stressed, reach for these healthful options for stress relief and nourish your body and mind.
Fatty fish, nuts, seeds, dairy foods, and leafy greens are a few stress relief foods.
One can consider fatty foods, herbal teas, avocados, nuts, berries, whole grains, and turmeric to alleviate anxiety.
One can try nuts, dark chocolate, bananas, tart cherry juice, and seeds for instant stress relief support.
It is advisable to avoid too much caffeine, sugary foods and beverages, alcohol, artificial sweeteners, excess salt, and refined flour to prevent the worsening of stress symptoms.
Fatty fish, whole grains, leafy greens, nuts, seeds, yoghurt, turmeric, and chamomile tea are considered the best stress-busting foods.
One can consider fatty foods, herbal teas, avocados, nuts, berries, whole grains, and turmeric for stress relief.
These options top the list of stress relief foods – fatty fish, berries, nuts, seeds, tart cherry juice, matcha green tea, chamomile tea, turmeric, saffron, dairy foods, avocado, eggs, orange, dark chocolate and oats.
Oatmeal, Greek yoghurt with berries, eggs with toast, chia seed pudding, fruit and nut smoothie, and peanut butter toast are a few health anti-anxiety breakfast options.
Fatty fish, whole grains, leafy greens, nuts, seeds, yoghurt, turmeric, and chamomile tea are considered the best stress relief foods.
Matcha green tea, chamomile tea, peppermint tea, warm turmeric milk, water, decaffeinated tea and coffee.
Yes, milk can potentially help reduce stress. It contains calcium, which regulates muscle and nerve function, and protein that stabilizes blood sugar levels and promotes a feeling of fullness. Milk also provides vitamin D, linked to lower levels of depression and anxiety, and tryptophan, an amino acid precursor to serotonin, promoting relaxation.
There are several fruits like bananas, oranges and strawberries. However, blueberry is considered the best stress relief fruit owing to its high antioxidants, particularly flavonoids like anthocyanins content.
Rice, particularly brown rice may be good for anxiety due to its nutrient content. Its complex carbohydrate stabilizes blood sugar levels and prevents mood swings. Rich in magnesium, it promotes relaxation and stress reduction. Brown rice also contains B vitamins important for mood regulation and tryptophan, a precursor to serotonin, the “feel-good” neurotransmitter.
Matcha green tea, chamomile tea, peppermint tea, warm turmeric milk, water, decaffeinated tea and coffee are a few effective stress relief drinks.
Foods like fatty fish, whole grains, leafy greens, nuts, seeds, yoghurt, turmeric, and chamomile tea can help reduce stress hormones and provide anxiety and stress relief.
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