Gaining control of stress with the foods we eat can help counter inflammation throughout the body, as well as high levels of the hormone cortisol, the hormone cortisol, which can otherwise lead to high blood sugar, increased appetite. and weight gain, among other symptoms, according to Felicia Porrazza, a Philadelphia-based dietitian who helps stressed clients find natural ways to improve their overall well-being.
Do you already feel less stressed? I hope! Here are some food suggestions to help you live a calm life in 2021.
Try anchovies, sardines, and herring, in addition to salmon, trout, and mackerel. These foods are a rich source of anti-stress omega-3 fatty acids called DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), which play important roles in brain health.
“The increase in omega-3 fatty acids can help regulate the way our bodies deal with stress,” Porrazza said. Stress can increase inflammation in the body, so if we can reduce inflammation by consuming more omega-3s, we could also reduce cortisol levels, which could improve health and well-being, a explained Porrazza. In fact, omega 3s help dampen the cortisol response after acute stress, some research has shown. On the other hand, low levels of omega 3 can affect the function of the HPA axis, or the hypothalamic-pituitary-adrenal axis, which plays a role in how our bodies respond to stress, according to Porrazza.
Omega-3 fatty acids may help reduce symptoms of clinical anxiety, a recent review and meta-analysis of 19 clinical trials involving more than 2,200 participants from 11 countries concluded.
According to other research, consuming large amounts of these fatty acids in fish may also protect us from depression.
Need ideas besides grilled salmon? Try a Caesar salad with anchovy vinaigrette or add herring to your Sunday bagel order.
Mix it with shellfish
Mussels, clams and oysters are high in vitamin B12 in addition to omega-3s, both of which are important nutrients in diets linked to reduced anxiety, Ramsey explained.
In fact, B vitamins, including vitamin B12, help maintain the nervous system, and stress can cause the body’s need for these B vitamins to increase slightly, explained Martha McKittrick, a New York-based dietitian. which provides nutritional counseling and wellness coaching for many stressed New Yorkers.
Vitamin B deficiency can increase the risk of developing stress-related symptoms such as irritability, lethargy, and depression.
Since vitamin B12 is not produced by plants, if you are a vegan, you should make sure that you are consuming vitamin B12 from fortified foods or from a supplement.
Consume more vitamin C
Foods such as red and green peppers, oranges, grapefruit and kiwi fruit are rich in vitamin C, which in high doses has antidepressant effects and improves mood, and may be useful in the treatment of stress-related disorders. .
Other research has found that vitamin C can help reduce anxiety in high school students.
To increase your vitamin C intake, try including a food rich in vitamin C with a meal and another for a snack. You can also try one of my favorites: kiwis dipped in dark chocolate or oranges for dessert!
Choose healthy carbs
Carbohydrates can help stimulate the production of serotonin in the brain, which is essential for influencing our mood. “Serotonin is a neurotransmitter responsible for happiness and well-being,” Porrazza said.
Serotonin has a calming effect and also promotes sleep and relaxation, McKittrick explained. In fact, low levels of brain serotonin, according to research, can lead to increased vulnerability to psychosocial stress.
Tryptophan is an amino acid required for the production of serotonin in the brain. Complex carbohydrates, including whole grains and vegetables, can help increase serotonin levels because they make tryptophan more available in the brain.
Carbohydrates like soybeans and peas also provide a small dose of protein, which can help balance blood sugar. This benefit is important because fluctuations in blood sugar can cause irritability and worsen stress levels.
Additionally, if you eat too many highly processed carbohydrates which are loaded with sugar and lack protein or healthy fats, like cookies and candy, you may experience blood sugar spikes and crashes, “and this can make you more stressed, ”McKittrick added.
Fill up on fermented foods
Fermented foods such as yogurt, kombucha, kefir, tempeh, and sauerkraut contain friendly bacteria called probiotics, which have the ability to reduce stress and lower cortisol levels.
In fact, randomized controlled trials featuring probiotics suggest a causal link between the gut microbiota and the stress response.
Feel embarrassed? Fermented foods can also help reduce symptoms of social anxiety, research shows. These foods rich in probiotics can also help control negative thoughts associated with a bad mood.
How it works? Our gut bacteria make about 95% of our body’s serotonin supply, which can positively affect the way we feel, according to Porrazza. On the other hand, stress can increase inflammation and gut dysbiosis, which is essentially an imbalance of the gut microbiota, which can negatively influence mood.
Other fermented foods include sourdough bread, kimchi, miso, and pickles.
Ramsey combats stress with a kefir-rich banana smoothie. “I get a good dose of potassium from the banana and add nuts, cinnamon and cocoa for its anti-inflammatory properties. It is a great energy and a brain boost.”
Bananas are also a source of vitamin B6, which helps in the conversion of tryptophan to serotonin.
Snack on foods rich in magnesium
Often times when you’re stressed, your magnesium levels can deplete, McKittrick explained. “If you eat a diet deficient in magnesium, it can increase stress hormones, so it’s important to eat foods high in magnesium, such as leafy green vegetables, nuts and seeds, legumes and whole grains.” , she says.
Overcome stress with crunchy foods
“A lot of my clients, when they think of crunchy foods they think of crisps, but sometimes you can deal with stress with healthier crunchy foods like celery and carrots with hummus,” Porrazza said.
Cutting an apple and then snacking on it can also release stress, as Porrazza has observed with her clients. “Doing something with their hands can help them get out of their heads and give them a little moment of mindfulness, which can take them out of the stress of the moment,” she added.
Take a tea break
Green, black and oolong teas are rich in theanine, an amino acid that helps reduce stress and promotes calm.
These teas are also high in antioxidants, which can help reduce oxidative stress in the body, which helps protect against disease.
Black tea in particular has been studied for its role in stress recovery and lowering cortisol levels.
And while there isn’t enough research to show that chamomile reduces stress, sitting down and drinking a cup of this herbal tea can be calming for some, Porrazza explained.
Other anti-stress diet tips
Finally, there are some dietary strategies to avoid to feel less stressed. The first is to consume less caffeine.
“Caffeine has effects on the brain and nervous system and can elevate cortisol levels and exacerbate the effects of stress on the body,” McKittrick said.
Due to the effects of caffeine, it is important to pay attention to how your body reacts to caffeine. “If I’m stressed, I can only have half a cup of coffee,” McKittrick added.
And it is important not to go too long without eating. This can lead to low blood sugar, which can make you more irritable and make stress worse. “It’s very individual, but for the most part I would say go no more than four to five hours without food – but pay attention to your own body,” McKittrick said.
