Foods that Relieve Stress
Stress-eating. We all do it. But rather than letting stress influence what we eat, what if we used food to combat stress? In addition to exercise, food plays a crucial role in either helping us or hindering us on the road to stress-relief.
First, let’s chat about what does not support our body’s ability to regulate stress.
This first one makes me want to cover my ears and shout “LA LA LA LA” but here it is:
Coffee.
All caffeine, actually, stimulates our body’s production of adrenaline, which triggers a cascade of inner chemical responses. Too much caffeine can significantly increase our cortisol levels, which activates our body’s “stress response.”
Alcohol and animal proteins.
Both of these can mess with our cortisol levels, just like coffee. According to many experts, the pair can also contribute to sugar cravings and weight gain, especially around the midsection. Perfect.
This is not to say you have to cut out all of these things altogether, but maybe try limiting your intake of sugar, experiment with decaf or tea alternatives to coffee, and make sure you get quality sleep to keep you energized during the day, naturally. Try making one of these small changes for a week or two and see how you feel!
Now, onto some more positive news. Some of the foods that SUPPORT our body’s ability to manage and balance stress.
Bananas.
These are actually quite the powerhouse fruit. High in potassium, B vitamins, and tryptophan, bananas help support healthy blood pressure levels and can even aid in the production of serotonin, a chemical that promotes happiness and may even reduce depression. Bananas also contain compounds that help balance our adrenaline levels in the face of our body’s stress response.
Fermented foods.
One of the first things thrown out of balance by stress is our digestive system. Fermented foods, which contain high amounts of probiotics, can help restore balance to our gut flora. They also support brain function and serotonin production, which, like in bananas, can elevate our mood. These are things like kimchi, sauerkraut, and kombucha! Yogurt and kefir are also great sources of probiotics, and can easily be found dairy-free.
Foods rich in Omega-3s.
High stress levels can also trigger inflammation in our bodies. One of the most effective methods of mitigating this condition is getting a healthy dose of Omega-3 fatty acids. These can be found in fatty fish (especially salmon) as well as oysters, sardines, and caviar. If seafood isn’t your thing, try upping your intake of flax, chia, and walnuts.
Foods rich in Vitamin C.
In times of high stress, our immune system is one of the first things to suffer. In addition to strengthening immunity, vitamin C also works to lower the cortisol levels in our body that can be so damaging. In addition to oranges, consider a few other options high in Vitamin C:
Leafy greens: contain magnesium, which promotes calm and balanced energy levels
Blueberries: literally have too many health properties to list here, among which include high antioxidant - levels, anti-aging effects, and brain function and memory support
Dried apricots: contain both magnesium and fiber, which also supports immune function
Bell peppers: high in Vitamin A, potassium, and fiber, which all combat the effects of stress
If it's one of those busy days where you’re on the run, try taking these easy snacks to go!
Fresh banana + handful of walnuts
Mini bell peppers with hummus
Blueberry, spinach, and banana smoothie with chia seeds
Chia pudding or probiotic yogurt (try brands without added sugar). Add fresh fruit or a drizzle of honey if you want some extra sweetness!
For a more in-depth look at which foods are best to support your bio-individuality, stress levels, and overall sense of wellbeing, let’s chat about creating a health coaching program personalized to your needs. I would love to work with you!
