8 Healthy Food To Reduce Stress & Anxiety
When you’re feeling stressed, there are several strategies you may use to manage and lower your stress levels. Food is one of them. It can be one of your most powerful allies or adversaries. So when you’re stressed, it’s vital to pay attention to what you’re eating because it might fluctuate your stress level on a negative note.
Certain foods, which are high in essential nutrients, can help your body cope with stress and improve your mental state. To naturally relieve stress, try introducing any or all of these items into your diet.
Nuts are high in Omega 3 and Omega 6 essential fatty acids and vitamin B, which help in reducing stress. Walnuts are an excellent source of Omega 3 fatty acids. Cashews include tryptophan, a nutrient that increases serotonin production and can help you relax after a long day. Nuts are also rich in magnesium that also assists in anxiety management, and lowers blood pressure. In addition, they ward off unhealthy cravings, so they are a boon to your health in so many ways.
Green tea includes the amino acid theanine, which is being studied more and more due to its possible impact on mood disorders. Theanine possesses anti-anxiety and soothing properties, as well as the ability to enhance serotonin and dopamine production. Theanine also enhances self-reported relaxation and tranquilly while lowering tension.
Green tea is simple to incorporate into one’s daily routine. Soft drinks, coffee, and alcoholic beverages can all be replaced with it.
When you’re anxious, dessert is usually not a good idea, but dark chocolate may be an exception. This treat has the potential to aid with stress reduction in two ways: chemically and emotionally. Firstly, dark chocolates have cocoa found to improve mood, so go for dark chocolate with 70% cocoa or higher. Secondly, rich in polyphenols, particularly flavonoids, that help reduce neuroinflammation and cell death in the brain and enhance blood flow. Also, dark chocolate has vital magnesium in it. So taking magnesium supplements or eating a magnesium-rich diet may help to alleviate depressive symptoms.
Although, keep in mind that dark chocolate has added sugars and fats, so a small serving of 1 to 3 grams is recommended.
Pumpkin seeds are high in potassium, which aids in electrolyte balance and blood pressure control. In addition, eating potassium-rich foods like pumpkin seeds can help alleviate stress and anxiety symptoms.
Pumpkin seeds are also high in Zinc, and it’s also essential for brain and nerve development. The largest storage sites of Zinc in the body are in the brain regions involved with emotions. Otherwise, the deficiency of Zinc is found to have a detrimental effect on mood.
Sweet potatoes are rich sources of fibre and carbs that boost serotonin nutrients. Plus, because they’re mildly sweet, they can help with sugar cravings. Sweet potatoes are also high in vitamins and minerals that are beneficial to your heart, blood pressure and reducing stress.
Omega 3 fats and vitamin D are abundant in fatty fish such as mackerel, herring, salmon, and sardines, demonstrating to help reduce stress and boost mood.
Omega 3s are essential for brain function and mood, and they may also assist your body cope with stress. For example, insufficient omega 3 intake is related to increased anxiety and depression. Omega 3 fatty acids can also help reduce inflammation and enhance healthy blood flow, both of which are harmed by prolonged stress.
Berries have antioxidants and phytonutrients that work towards many health advantages, including a better mood and fight depression.
Flavonoid antioxidants found in these berries have potent anti-inflammatory and neuroprotective properties. They aid in the reduction of stress-related inflammation as well as the prevention of stress-related cellular damage.
Avocados are high in monounsaturated fats, vitamin C, vitamin B6, potassium, and fibre, making them a great stress buster. Vitamins C and B6 can help alleviate stress, and potassium helps lower blood pressure. Also, avocados’ healthy fat and fibre might help you feel fuller for longer, preventing you from reaching for bad snacks when you’re stressed.
Thus, try incorporating some of these healthy food habits into your daily routine and get one step closer to managing stress and anxiety. If you live in Surrey, Langley, or the neighbouring areas, you may also contact Healthful Eats for healthy meal kits delivered to your home.