Struggling with diet-related stress? Learn which foods to eliminate for better mental tranquility
Stress-Busting Foods: A Guide to Managing Stress through Diet
Stress can take a toll on our health, leading to various health issues such as high blood pressure, sleep disturbances, and increased anxiety. However, a well-balanced diet can help combat stress by supporting brain health and calming the nervous system.
Foods that can decrease stress
Magnesium-rich foods help regulate the body's stress response and calm the nervous system. Dark leafy greens like spinach, kale, and Swiss chard are excellent sources, along with nuts such as almonds and walnuts, seeds like sunflower and flaxseeds, and whole grains such as quinoa, brown rice, and oats.
B vitamins, particularly B complex, are essential for serotonin production, which stabilises mood and reduces stress. Foods rich in these vitamins include whole grains, lean meats, and fortified foods.
Vitamin C and E, powerful antioxidants, combat oxidative stress linked to anxiety and stress. Citrus fruits, nuts, and seeds are great sources of these vitamins.
Omega-3 fatty acids, found in fatty fish like salmon, mackerel, and sardines, reduce inflammation and lower cortisol levels. Flaxseeds, walnuts, and chia seeds are also good plant-based sources of these essential fats.
Protein-rich foods help replenish neurotransmitters like serotonin and dopamine, which are depleted during chronic stress. Sources include eggs, seafood, poultry, Greek yogurt, cottage cheese, and tofu.
Anti-inflammatory fats, such as those found in avocados, olive oil, and nuts, reduce chronic inflammation linked to stress.
Foods that can increase or worsen stress
Trans fats, found in processed and packaged foods like baked goods and fast food, increase inflammation and impair blood sugar management, heightening stress and energy fluctuations.
Excessive caffeine can worsen anxious feelings and disrupt sleep, compounding stress effects.
In summary, a well-balanced diet that emphasises whole, nutrient-dense foods rich in magnesium, B vitamins, vitamins C and E, omega-3 fatty acids, and quality protein can help lower stress levels. Conversely, limiting processed foods high in trans fats and regulating caffeine intake may prevent exacerbation of stress. Incorporating these dietary changes may lead to noticeable improvements in stress within a few weeks.
A study published in Psychosomatic Medicine demonstrated that caffeine consumption increased cortisol release in people, both at rest and during mental stress.
[1] Diet and Stress: What's the Connection? (n.d.). Retrieved from https://www.helpguide.org/articles/diet-nutrition/diet-and-stress-whats-the-connection.htm
[2] Healthline. (2020). 10 Foods That Help Lower Stress Levels. Retrieved from https://www.healthline.com/nutrition/foods-that-help-lower-stress-levels
[3] Psychoneuroendocrinology. (2018). A Flatter Cortisol Profile in Type 2 Diabetes Is Associated with Increased Glucose Levels. Retrieved from https://www.sciencedirect.com/science/article/pii/S0306453017306032
[4] Harvard Health Publishing. (n.d.). Foods that help beat stress. Retrieved from https://www.health.harvard.edu/staying-healthy/foods-that-help-beat-stress
- Whole grains, lean meats, and fortified foods are rich in B vitamins, which are essential for serotonin production, reducing stress.
- Dark leafy greens like spinach, kale, and Swiss chard, along with nuts such as almonds and walnuts, seeds like sunflower and flaxseeds, and whole grains like quinoa, brown rice, and oats are magnesium-rich foods that help regulate the body's stress response.
- Citrus fruits, nuts, and seeds are great sources of Vitamin C and E, powerful antioxidants that combat oxidative stress linked to anxiety and stress.
