Calm From The Kitchen: Top Foods To Combat Stress And Anxiety
Are There Foods That Help Reduce Stress?
Certain foods can play a significant role in combating stress and anxiety by providing essential nutrients and compounds that support brain health, regulate hormones, and promote relaxation.
Dietary characteristics and their impact on the body's physiological and neurological functions can make some foods more effective in reducing stress and anxiety. Incorporating a range of foods into your diet can help support a more holistic strategy for dealing with stress and anxiety.
Here's how these foods can help:
Numerous foods rich in vitamins, minerals, antioxidants, and omega-3 fatty acids support the health and function of the brain. These nutrients are involved in the production and control of neurotransmitters, which impact mood and stress reactions.
Gamma-aminobutyric acid (GABA), dopamine, and serotonin are just a few examples of neurotransmitters that have a significant impact on mood regulation.
Compounds in some foods can affect the release and balance of stress-related hormones, such as cortisol. For instance, foods high in magnesium can help control cortisol levels.
The gut-brain axis facilitates bidirectional communication between the gut and the brain. Stable blood sugar levels help to avoid mood swings and energy crashes. Slowly releasing glucose, complex carbohydrates give you a constant energy boost and help you feel stable emotionally.
Eating healthily and with awareness can help lower stress and anxiety levels. A mindful eating approach improves the entire dining experience and helps people develop a healthy relationship with food.
"Food is a powerful tool to help combat stress. Choosing whole, nutrient-dense foods can provide the necessary building blocks for a resilient mind and body." - Dr. Uma Naidoo
Foods That Reduce Stress and How They Do It
Certain foods help reduce stress by providing nutrients that support brain health, regulate mood, and reduce inflammation in the body. Following are the best foods to eat to relieve stress and how they do it:
Omega-3 Fatty Acids
Omega-3 fatty acids from salmon, Walnuts, and chia seeds are known to reduce inflammation in the body, including the brain. They can help regulate neurotransmitters and support the communication between brain cells, which is important for managing stress and anxiety.
Antioxidants
Blueberries and dark chocolate are two examples of foods rich in antioxidants that can protect cells from oxidative stress. They have been shown to have a beneficial effect on mood and anxiety by bolstering brain health and cognitive function.
Carbohydrates
Oats and whole grains, which are rich in carbohydrates, have been shown to increase levels of serotonin, a neurotransmitter that has been linked to improved mood. Complex carbohydrates are good for you because they keep your energy levels up and your mood steady.
Probiotics
A healthy gut microbiome has been shown to have a beneficial effect on mental health, and probiotics like yoghurt and fermented foods can help foster that microbiome. Probiotics help maintain a healthy microbiome, which has been linked to improved neurotransmitter production and a more resilient stress response.
Magnesium
Magnesium (Spinach, Pumpkin Seeds, Almonds): Magnesium plays a crucial role in regulating the body's stress response and promoting relaxation. It can help regulate cortisol levels and promote a sense of calm.
L-Theanine
L-Theanine, an amino acid found in green tea, has been shown to have a sedative effect on the brain. Without inducing sleepiness, it aids in stress relief and relaxation.
Vitamin C
Vitamin C (found in oranges and berries) is an antioxidant that helps lower the body's oxidative stress. It is also good for the adrenal glands, which are responsible for making cortisol and other stress hormones.
B Vitamins
Brain health and neurotransmitter production rely on B vitamins, which can be found in avocados, leafy greens, and whole grains. They help maintain energy levels and mood equilibrium.
Tryptophan
Tryptophan is an amino acid found in turkey and seeds that is converted into serotonin in the brain. The production of this "feel good" neurotransmitter can be aided by eating foods high in tryptophan.
Herbal Compounds
Compounds found in herbs (such as camomile and turmeric) have been shown to have a sedative and anti-inflammatory effect. Curcumin, found in turmeric, has been shown to have potential mood-boosting properties, and apigenin, found in camomile, may help reduce anxiety.
These stress-busting foods work by providing essential nutrients, promoting relaxation, stabilising blood sugar levels, and supporting overall well-being. While these foods may help some people deal with stress and anxiety, it is important to remember that everyone's nutritional needs and preferences are different. Incorporating these foods into a healthy lifestyle that also includes exercise, sleep, and stress reduction can have a positive effect on mental and emotional health.