Try These Foods To Relieve Stress
As you know, food alone is not enough to protect against the damaging effects of chronic stress but having a balanced plant centered way of eating can go a long way to reducing its effects on our mental and emotional well being.
Take a moment to review the following and reflect how changes in your eating habits can be a powerful place to start to bring more calm and balance to your everyday.
Healthy Carbohydrates – Balancing your blood sugar is a fundamental step to reducing stress and worry. Swap out highly processed refined flour products for whole grains like quinoa, black rice, brown rice, oats and sweet potatoes. Not only do these foods have brain-supportive nutrients like antioxidants, B vitamins, and minerals, they’re packed with healthy fiber to keep your blood sugar balanced. This is key for managing mood because it calms the stress response.
Omega 3 Fats – Found in oily fish like wild caught salmon, mackerel, sardines, as well as walnuts, chia and hemp seeds, these healthy fats are found to have therapeutic benefits for anxiety and depression.
Magnesium – Known as the “anti-stress” mineral, magnesium helps on many levels to improve the body’s response to stress and help reduce or eliminate its adverse effects. Enjoy leafy greens, like spinach and swiss chard; as well as beans, nuts seeds, avocados, bananas and dark chocolate.
Tryptophan – An amino acid that is important for the production of serotonin, a key mood enhancing neurotransmitter.. Commonly found in animal proteins such as poultry and eggs, as well as tofu, nuts, seeds, leafy greens and dark chocolate.
Fermented Foods – Fermented foods (and drinks) that have been through the lacto-fermentation process are a potent source of healing for our gut, which is intimately connected to our mental and emotional health. Enjoy Apple Cider Vinegar, Kombucha, Fermented Veggies, Miso and Tempeh.
B Vitamins– These are your natural mood enhancers. Getting enough B Vitamins is key to balancing your emotional health. It works both ways; high levels of stress can deplete your body of important B vitamins and a deficiency can hinder the body’s ability to cope with stress. Another reason to enjoy plenty of greens, whole grains, beans, nuts and seeds.
Zinc and Selenium – These minerals play a key role in the central nervous system health. Enjoy shellfish, nuts, seeds, chickpeas, lentils, quinoa, brown rice, mushrooms and sunflower seeds.
Tulsi Tea – Tulsi is an adaptogenic herb used in Ayurveda medicine which helps the body work optimally in times of stress both physical and emotional. Organic India is the most popular brand. Enjoy Tulsi Tea in a wide variety of flavors.
Matcha Tea – Many studies have shown that Japanese matcha green tea which has properties that activate dopamine and serotonin can help with anxiety and give you a feeling of being calm and focused.
