Stressed? Instead of reaching for sugary or fatty food to calm our nerves, try replacing these unhealthy snacks with stress-relief alternatives such as yoga.
Leafy green vegetables like spinach and kale provide an abundance of magnesium, which is known to reduce cortisol levels. Furthermore, these foods also contain folate which is known for producing mood-boosting neurotransmitters.
1. Leafy Green Vegetables
Stress can be debilitating to our health. But there are foods that may help alleviate its impact.
Leafy green vegetables can be an effective stress-buster due to their abundance of essential vitamins and nutrients that help balance hormones within your body and boost your mood.
These vegetables, such as spinach, kale and arugula are packed with vitamins, minerals and fiber – as well as folate which helps create mood enhancing neurotransmitters like serotonin.
Broccoli is another fantastic vegetable, packed with magnesium, folic acid and vitamin B6, all essential for stress reduction, regulating blood pressure and keeping cortisol levels within reasonable boundaries.
Broccoli contains sulforaphane, a sulfur compound which promotes healthy nerve and brain function. Furthermore, broccoli is an excellent source of vitamin C, known to increase anti-inflammatory production within the body while strengthening immunity.
Foods high in fiber such as oatmeal can aid digestion and lower your blood sugar levels, while protein helps soothe nerves and lower blood pressure.
Yogurt can also help relieve your stress with its combination of calcium, proteins and probiotics that work to combat any stress-induced bacteria in your stomach.
Yogurt is an excellent source of tryptophan, an amino acid which assists the brain in producing mood-regulating neurotransmitters that can relieve anxiety and depression symptoms. Thus, making yogurt an excellent natural way to combat stress relief.
Tea drinking can also help alleviate stress. Studies have revealed that tea consumption reduces levels of the stress hormone cortisol in your body.
Stress can affect anyone, regardless of the source or magnitude. From work or family obligations to simply needing time for yourself after an exhausting day, finding ways to relieve your tension should always be top of mind.
While comfort foods like chocolate or pizza may help ease tension, their high-calorie contents could wreak havoc with your diet and health. Instead, consider healthier alternatives which provide similar comfort without negative consequences.
Fruits, vegetables, yogurt, fish, probiotics and milk all contain nutrients that can help alleviate stress. Not only are these nutritious foods delicious to consume but they can also boost mood, promote relaxation and provide energy boost.
Green tea has been shown to lower cortisol and adrenaline production among healthy individuals, and contains L-theanine which has been linked with improved relaxation.
Salmon can help ease stress by counteracting cortisol and adrenaline effects. Packed full of omega-3 fatty acids known for mitigating their negative impact, salmon has proven itself an effective food choice to combat stress-inducing hormones like cortisol and adrenaline.
Pistachios, walnuts and almonds can also provide relief for stress. Not only are these snacks filled with protein and omega-3 fatty acids; they’re packed full of energy for your day!
Dark chocolate is an ideal food to help alleviate stress. With its indulgent yet healthy qualities, such as antioxidants and magnesium–essential for maintaining brain function and keeping a calm state–dark chocolate provides both indulgent pleasure and health benefits at once.
Nuts are an indulgent and nutritious snack that provide numerous health advantages. Packed full of protein, fiber, healthy fats and micronutrients – as well as being an excellent source of vitamin E which strengthens immunity – nuts provide numerous nutritional advantages.
However, nuts can be an awkward food to enjoy. Although they contain plenty of essential nutrients, nuts are high in calories due to your body not fully digesting the fats present; so when selecting nuts it is wise to choose wisely.
There are various varieties of nuts available today, from pistachios and peanuts to cashews and pecans – and even fruits with seeds extracted using pressure.
One important fact to keep in mind is that while certain individuals can be allergic to certain kinds of nuts, others can consume them without experiencing adverse health consequences. Therefore, it is vitally important that one determines their allergy status prior to eating any type of nut as they can lead to severe reactions in some individuals.
Nuts come in various varieties, all characterized by hard shells encasing edible seeds (known as drupes). Common examples of nuts include walnuts, hazelnuts, almonds, pecans, pistachios and cashews.
Oatmeal is an excellent source of healthy fats that can help lower blood pressure and strengthen heart health, as well as antioxidants to ward off oxidative stress.
Nuts can be enjoyed both plain or used to add variety and flavor to different recipes. Nuts can be eaten alone or added to baked goods, salads or cooked with other ingredients for an incredibly flavorful and fulfilling meal – they make an excellent snack that can be enjoyed anytime of day!
When we feel stressed, many of us turn to food to soothe our mood and relieve tension. Unfortunately, while sugary and fatty snacks may temporarily relieve this anxiety, their long-term impact could be disastrous on our health.
Opt for nutritious foods that can help lower cortisol levels, promote a calm heart rate and enhance sleep quality – these smarter choices should form part of a comprehensive healthy eating plan that also includes exercise and spiritual practices.
Avocados: This green powerhouse boasts numerous health-promoting nutrients that contribute to overall wellbeing, such as protein and fiber; B, C, E, K and folate vitamins; as well as monounsaturated fatty acids which have been known to both increase satiety and reduce inflammation.
Guacamole is an outstanding fatty-avocado food, packed with anti-inflammatory oleic acid and lutein that can help alleviate stress. Plus, this delectable fruit is low-cal and high-fiber to keep you feeling satisfied while cutting calories from your diet.
Sweet potatoes: Sweet potatoes contain many nutrient-rich carbohydrates that can help lower cortisol, the stress hormone associated with weight gain and anxiety. In addition, they’re an excellent source of magnesium which has also been shown to relieve tension while helping maintain normal blood pressure levels.
Turkey: With an abundance of tryptophan, which has been proven to enhance serotonin production and help you relax more easily, turkey can be used to boost mood and help combat stress more effectively. Furthermore, its amino acid content contains choline which boosts brain power and can assist with managing stressful situations more easily.
Herbal teas can also help relieve your stress, as they contain soothing herbs like chamomile that calm your nerves and enhance sleep quality. In addition, turmeric and ginger help counteract inflammation associated with stress responses.
Stress increases our blood pressure, leading to serious adverse side effects such as increased heart rate, blood sugar levels and weight gain.
Eat foods that can reduce stress like pistachios and dark chocolate to not only relieve your tension but also keep blood pressure and heart rates in check.
Add fermented foods, such as sauerkraut or kefir, into your diet for added benefits. Both contain probiotics which may help balance hormones and lower cortisol.
Edible seaweed is an amazing source of protein, omega-3 fatty acids and minerals such as calcium, iron, copper, magnesium and iodine. Common forms include brown varieties like wakame, kelp and kombu; red and green variants such as nori and dulse are also consumed regularly.
Another fantastic seaweed is Arame, a deep black-colored species with mild sweet flavor and high levels of iodine content that can be eaten raw or cooked, providing an essential addition to survival situations that can also be preserved dried or powdered form.
Food that can help alleviate stress is key in keeping our minds clear of unnecessary worries. Limiting simple carbs and refined sugars allows your body to focus on replenishing itself with essential nutrients that will reduce anxiety – such as those found in leafy green vegetables, fish, nuts and avocados.