Eight Foods To Help Reduce Stress & Anxiety
Living in a fast-paced world where everything needs to be done yesterday, it can be easy to feel anxious and stressed.
I always recommend first taking a look at your diet and lifestyle when dealing with stress rather than opting for a temporary fix. Stress can deplete our body of energy and nutrients. Eating a diet rich in whole nourishing foods, lean protein, fiber and healthy fats will help to nourish our cells, keep our blood sugar stable and in turn, keep our stress levels at bay. Here are some of my top tips on foods to avoid and foods to include to help reduce stress and anxiety.
Foods to Avoid
Caffeine
Caffeine artificially simulates our adrenal glands to produce more cortisol (our stress hormone) leaving us feeling even more stressed and anxious or what I like to call ‘tired but wired’. Try switching to decaf coffee or green tea and avoid consuming past 2-3pm.
Sugar
Sugar is one of the biggest offenders when it comes to health problems and stress. It can lead to a vicious cycle of stress, sugar cravings followed by more stress. A diet high in sugar spikes insulin levels, which increases cortisol levels keeping us in that stress response or fight/flight. Keeping our blood sugar stable with a well-rounded diet will not only help with stress, but it will also help with those frustrating cravings.
Processed foods
The majority of processed foods are loaded with sugar, salt and inflammatory oils like canola and sunflower to keep them shelf stable. Processed foods lack in nutrients and can leave our bodies in even more of a stressed-out and depleted state. Try to stick to fresh, whole foods or even try making your own!
Stress-Fighting Foods
Avocado
Use them in a salad, as a dip or in a smoothie. These nutrient dense fruits have higher levels of vitamin E, folate, beta-carotene than almost any other fruit. Avocados are also rich in B vitamins helping to relieve stress and anxiety.
Blueberries
Blueberries and packed full of antioxidants and vitamin C which help to reduce stress and anxiety. Vitamin C helps to repair and protect our cells from damage and also helps with absorption of other nutrients making it a powerhouse.
Cherries
Cherries are high in antioxidants that naturally support our overall health and help to fight free radical cell damage. What many people don’t know is that they also have natural melatonin in them as well. This makes them a great afternoon snack to calm your nervous system and reduce stress. Not to mention they are delicious on top of yogurt or in a smoothie!
Dark chocolate
Yes you can still eat chocolate! (within moderation). Dark chocolate improves memory and is shown to reduce stress. It is high magnesium and antioxidant content that naturally calms the body and lowers blood pressure. Antioxidants also help support the gamma frequency in your brain for cognitive function. Stick to 85% dark chocolate to get the most benefits.
Walnuts
Walnuts are high in omega-3 which help to lower cortisol levels, reduce blood pressure, lower stress and inflammation in the body. Nuts are naturally high in fiber, fat and protein making them the perfect snack to help you curb cravings and help feel more satiated and full after a meal.
Oatmeal
Oatmeal is a complex carb that has some amazing health benefits to help with stress and anxiety. This comforting food helps to boost levels of serotonin in the brain, a calming brain chemical, that helps you to feel calmer and less stressed. Oatmeal is also high in fiber, which helps lower cholesterol and improve blood sugar levels. I love using the brand Bob’s Red Mill gluten-free rolled oats for my morning breakfast.
Leafy Green Vegetables
Leafy greens are a must for a balanced, nutrient-rich diet. High in antioxidants, vitamins and minerals, leafy greens help to build new blood cells, support the immune system, reduce stress and fight off disease. Green such as spinach contain folate, which produces dopamine within the brain helping you to feel clam and at ease.
Fermented foods
Out gut and brain are closely linked so when digestion is off, we feel off. Stress and anxiety directly impact the gut via the gut-brain axis connected by our longest nerve, the vagus nerve. Cultivating a balanced environment in our gut will help support our mood and combat stress and anxiety. Good gut bacteria have a positive effect on our mood by transmitting signals to our brain via the vagus nerve. Along with reducing our sugar intake and eating a diet rich in whole foods and fiber, fermented foods help support and feed our good gut bacteria. Some of my favourites to add to meals are kimchi, sauerkraut, pickles, kefir yogurt or coconut yogurt. Try to buy natural and organic products that are produced at low temperatures so it doesn’t kill off the good bacteria!
I hope this list supports you on your journey to living a stress-free life full of energy, balance and peace.
Building strong foundations in your health takes time and consistent effort so stay with it. If you are interested in learning more about how I can support you in reducing stress, creating healthy habits and living a life you love, head to my health coaching page to learn more!
Wishing you all the health, happiness & abundance xo
Gill
your coach
meet gill
