Are you struggling to find ways to deal with your stress and anxiety? Well, you’re in luck because you are in the right place.
There are many stress management strategies you can use, and one of them is to choose what you eat. Food Flavours, particularly those that are both comforting and nutritionally rich, can play a significant role in elevating your mood and reducing stress. This article will explore foods recommended by experts for reducing stress and anxiety.
Foods that can Alleviate Stress and Anxiety
Sometimes, the key to relaxation can be found in your kitchen.
Water
Looking for an easy and quick way to ease stress? Sip on water.
Research suggests that even mild dehydration can raise cortisol levels, increasing stress levels. While drinking adequate water won’t magically disappear stress, it can prime your body to cope better with stress when it arises.
The National Academies of Sciences, Engineering, and Medicine recommend around 2.7 liters of water daily for women and about 3.7 liters for men. Aim to get about 80 percent of your hydration from beverages, with the remaining 20 percent from food sources.
Yogurt
Yogurt, rich in Lactobacillus and Bifidobacteria, shows promise in promoting brain health. A 2017 review highlights its potential anti-inflammatory effects, which could help alleviate anxiety, stress, and depression linked to chronic inflammation.
Additionally, researchers say that fermented foods can reduce social anxiety, while similar research suggests they may enhance happiness. Yogurt and other fermented foods also support gut health.
Other fermented foods you can to your diet:
- Cheese
- Sauerkraut
- Kimchi
- Fermented soy
- Tempeh
Warm Chamomile Tea
Feeling stressed and anxious? You can embrace tranquility in a cup.
A warm drink can already be relaxing. A study found that consuming hot liquids alone can lower stress and reduce anxiety.
When you sip your favorite hot drink, your blood vessels widen, boosting circulation and relaxing muscles. Plus, most cozy drinks are mostly hot water, helping keep you hydrated, which is vital for your body. Staying hydrated also helps your kidneys remove toxins more efficiently.
Now add the benefit of chamomile.
Researchers found that consuming 1,500 milligrams (mg) of chamomile extract daily, distributed as three 500-mg capsules throughout the day, effectively decreased symptoms of anxiety.
Chamomile tea offers both mental and physical benefits. Known for its calming properties, it effectively reduces anxiety and alleviates stress. It is also particularly beneficial when consumed at night since it enhances sleep quality, ensuring you wake up feeling rejuvenated and energized.
Salmon
Stress takes a toll on the heart, but incorporating fatty fish into your diet can fortify your cardiovascular system and uplift your spirits. A review discovered that the omega-3 fatty acids abundant in whole fish, such as salmon, could potentially alleviate depression.
Salmon is a brain-boosting powerhouse, packed with vitamin D and omega-3 fatty acids like eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These nutrients regulate dopamine and serotonin, promoting calmness and relaxation.
A diet abundant in EPA and DHA correlates with reduced anxiety rates, likely due to their anti-inflammatory properties and ability to prevent brain cell dysfunction. This supports better stress management and adaptation to anxiety triggers.
Dark Chocolate
Experts have long posited that consumption of dark chocolate may potentially alleviate feelings of stress and anxiety.
Dark chocolate is packed with flavonoids like epicatechin and catechin, acting as antioxidants. Research indicates these compounds may enhance brain function and protect neurons by increasing blood flow and strengthening cell-signaling pathways.
Some studies even suggest that the comforting taste of dark chocolate itself may positively impact mood.
Bananas
If you are having a stressful morning, maybe grab a banana.
This yellow fruit is abundant in potassium, contains dopamine (a neurotransmitter associated with mood enhancement), and is rich in magnesium (a mineral that tends to decline in times of stress).
A preliminary study revealed that mice experiencing magnesium deficiency displayed heightened symptoms of depression and anxiety.
Similarly, a review published in the December 2020 issue of Nutrients underscored a direct correlation between magnesium deficiency and elevated stress levels.
Banana also contains B vitamins, notably vitamin B6, which is crucial for optimal nervous system function. A study exploring the efficacy of high-dose B-complex vitamins found a reduction in stress and fatigue.
Oranges
Research shows that vitamin C has the potential to reduce levels of stress hormones and bolster the immune system.
And if there is one thing orange is popular for, it’s being rich in vitamin C.
In a study involving people with hypertension, participants who consumed vitamin C before a stressful task experienced quicker normalization of both blood pressure and cortisol levels—a key stress hormone.
Turmeric
According to some researchers, turmeric can also help you reduce your stress.
Curcumin, the active ingredient in turmeric, has been associated with treating anxiety, depression, and other conditions, potentially by enhancing serotonin and dopamine levels.
In one study with 80 people having diabetes, taking nano-curcumin daily for 8 weeks significantly reduced anxiety scores compared to a placebo. In another small study, consuming 1 gram of curcumin daily for 30 days significantly lowered anxiety scores compared to a placebo.
You can mix turmeric in your drink, soup, smoothies, nuts, and more to reap its benefits.
Pumpkin Seeds
Another way you can deal with stress is by adding pumpkin seeds to your diet. You can:
- Snack on roasted pumpkin seeds
- Add them to your salad
- Blend them with your smoothie
- Mix them in your oatmeal
- Use them as topping to your yogurt
Pumpkin seeds are packed with potassium. A 2008 study found that low levels of potassium and magnesium were linked to higher cortisol levels, a stress hormone released by the adrenal glands.
Pumpkin seeds are also rich in zinc. One study revealed a connection between lower levels of zinc and mood disorders such as anxiety and depression. This suggests that boosting zinc levels in the blood may benefit individuals struggling with mood disorders.
Track Your Well-Being with Trainest
Tracking the foods you consume is the best way to ensure you get the right nutrients your body needs to manage stress and anxiety. Being mindful of what you eat can give you a sense of control and empower you to make healthier choices so you can reap the benefits later on.
Trainest can be your ultimate ally in nutrition tracking, simplifying the process of monitoring what you eat and ensuring you’re getting the right balance of nutrients to support not just your mental health but also your overall well-being.
That’s not even the best part. You can also use Trainest to track your workouts, complementing your efforts to manage anxiety through both nutrition and exercise.
Trainest aims to simplify your fitness journey by incorporating all core pillars of fitness – nutrition, workouts, check-ins, and progress – into one user-friendly app.
Nutrition: With Trainest, effortlessly monitor your daily food intake to ensure you’re getting the essential nutrients you need. The app’s user-friendly design lets you log meals and snacks seamlessly, keeping you on track with your nutrition goals without any hassle.
Check-ins: Trainest allows you to log body weight, measurements, and compositions, along with progress photos, all in one convenient app.
Workouts: Easily track your workouts with Trainest’s variety of programs, complete with clear instructions and video demonstrations. Need extra guidance? Find certified fitness coaches in the Trainest marketplace.
Progress: Stay motivated with Trainest’s detailed cards, charts, and graphs showcasing your progress. Plus, earn points, rewards, and badges for added fun and motivation.
Reasons to choose Trainest:
- Easy-to-navigate technology
- Personalized recommendations using advanced algorithms to analyze your data, such as body weight, height, lifestyle, birthdate, objectives, and more.
- Seamless integration with your wearable devices
- Sync seamlessly with your fitness watch
- Gamifies your fitness journey by giving you points or badges for reaching your daily caloric goal, completing workouts, and more.
You can check out the website to learn more about Trainest here: Website Link.
You can also download the Trainest app to experience the available features. App Link.