Take Stress Off Your Plate With Nourishing Foods

Throughout April, I’m putting a spotlight on stress relief because this month is Stress Awareness Month. Practicing mindful eating habits is one great way to lower your stress level, but today, I wanted to answer this question: Are there certain foods you can eat to reduce your stress?

The answer is YES! While it’s not possible to eat one magic food that will instantly get rid of all your stress, it really is true that there are some foods that can lower stress hormones and increase hormones to make you feel better. Here are some foods that nourish your body while making you feel less stressed:

Salmon and other fatty fish - Salmon is a popular example of what’s known as fatty fish. Fatty fish contain omega-3 fatty acids, which have anti-inflammatory effects. This means that when you have an increase in stress-boosting hormones like adrenaline and cortisol, omega-3 fatty acids counteract those hormones, making you feel more calm. Omega-3 fatty acids can also lower your risk of heart disease and depression, and these acids may even relieve some symptoms of PMS.

Oatmeal and other whole-grain carbs - You may have heard of serotonin, which is a mood-boosting chemical that makes you feel more happy. But did you know that carbs have the ability to increase your brain’s serotonin production? Having more serotonin is an excellent way to reduce stress, but don’t rush to grab every high-carb food in sight! Try complex carbs. They are a healthy way to promote serotonin production without making your blood sugar spike. Plus, they take longer to digest, so their effects will last longer. Whole-grain carbs like oatmeal, bread, and pasta will help your brain get its serotonin fix.

Nuts and seeds - There are many nuts and seeds that are good for reducing stress. For example, sunflower seeds contain vitamin E, which is an antioxidant that is able to improve your mood by reducing symptoms of depression. These seeds, as well as pumpkin seeds and flaxseed, also have magnesium, which has been proven to ease feelings of irritability. Cashews are effective stress relievers too, because they provide zinc, a mineral that helps you feel less anxious.

Oranges and other vitamin C foods - Vitamin C is known for its immune-strengthening abilities, which is important because stress can harm your immune system. Also, vitamin C helps keep your body’s cortisol levels under control. When your body produces a high amount of cortisol (the “stress hormone”), you feel more stressed and physically uncomfortable -- so vitamin C is a huge help! Oranges, limes, and other citrus fruits are great sources of vitamin C.

Eggs - Eggs are packed with a variety of nutrients that can benefit you in several ways, including stress relief! They contain choline, which improves your mental health and brain function. Some studies have shown that choline reduces symptoms of anxiety and bipolar disorder. In addition, eggs contain vitamin D, which has multiple health benefits including mood regulation.

Milk and tea - Not only can certain foods reduce stress, but certain drinks, too. Milk contains calcium and vitamin D, both of which allow you to have better control over your mood. Chamomile tea has soothing properties, so it is often used as a sleep aid. Green tea with matcha powder contains the amino acid L-theanine, which has been shown to lower stress.

These healthy foods (and drinks) can help you reduce your stress, but just remember to eat everything in moderation. It’s not beneficial to take in excessive amounts of one particular food -- that will throw your body out of balance, making you feel worse, not better. A balanced diet combined with exercise, sleep, and relaxing activities works wonders to help you feel calmer and happier!