We just talked about 5 ways to reduce stress, but there’s one more way we need to talk about–Food! Since I know you’re likely thinking about the next meal (mom life, right?), let’s explore the top 10 foods that reduce stress.
Why does Eating Relieve Stress?
Okay, let’s clear this up from the get-go. The act of eating itself does not necessarily relieve stress.
Rather, it’s what you eat that has the power to reduce and counteract the effects of stress.
You see, when you’re stressed, the body is revved up, in an elevated state causing the following:
- faster rate of using/excreting nutrients
- Increased need for nutrients (like Vitamin C, Vitamin B, Selenium and Magnesium)
- Release of stress hormones (adrenaline, cortisol)
When stress is sustained, these processes can lead to negative effects such nutrient deficiencies, inflammation, damage to cells. And you can expect symptoms such as:
- Anxiety/mood irregularities
- Weight gain (specifically abdominal fat)
- Poor immune response
- Low energy
- Depression
…just to name a few!
Therefore, it’s imperative to work to reduce stress, including eating healthy, balanced foods.
Healthy Foods Reduce Stress on Body
Healthy foods are the secret weapon to calming your body. Through nutrient rich and colorful options, you can replace nutrients lost, prevent deficiencies, and repair damage to those cells. And many foods also help release other chemicals that support well-being.
Cliche but true– food is energy.
And during stress, healthy foods supply extra energy to help truly sustain and heal your body.
Top 10 Foods for Stress Relief
Knowing that stress often causes cravings, yet you’re likely short on time, this list includes “pro- tips” on quick ways you can incorporate them into yummy, balanced family friendly recipes.
1. Oatmeal
Kicking off this list and your day, oatmeal is a true comfort food. Not only because it’s warm and cozy but also because it boosts serotonin which increases calm. Oatmeal is a complex carbohydrate which stabilizes blood sugar and reduces stress hormones in the brain.
Pro-Tip: Roll up your oats in a naturally sweet way with these energy balls.
2. Almonds
Almonds (along with pistachios and walnuts) are great for busting stress. They have healthy fats, high in B vitamins, and great source of magnesium which can help with anxiety. Research shows that magnesium is also shown to reduce blood pressure!
Pro-tip: Stick to serving size by buying individual packs (love Trader Joe’s!) or pre-portion individual servings into containers for grab and go!
3. Chickpeas
A popular find in the Mediterranean diet, chickpeas are packed with all the good vitamin and nutrients–magnesium, potassium, B vitamins, zinc, selenium, manganese, and copper. They’ll boost your mood, produce chemicals to lower the stress levels and fight against diseases like cancer and heart disease, which you’re more prone to under stress.
Pro-tip: Bake up a batch of Ranch Dill Crispy Chickpeas and/or keep a tub of hummus in your fridge for snack time
4. Berries
Blueberries, Strawberries and even cherries are great options of fruit for stress and anxiety. Did you know Vitamin C is crucial when it comes to repairing those damage cells? Berries are an excellent source and also have those awesome antioxidants.
Pro-Tip: This super easy Cherry Berry Ice Cream is a super sweet way to naturally reduce stress!
5. Eggs
Containing nearly every vitamin and mineral, eggs are a protein rich help balance blood sugar, reduce anxiety and stress. They also provide support for mood, sleep, memory and overall brain function!
Pro-tip: For a truly stress-free recipe, learn to bake your eggs!
6. Fish
Fatty fish like salmon and Tuna are excellent options in times of stress. They are packed with Omega-3 fatty acids, which are termed “essential,” yet we can only get them through what we eat in our diet.
Omega-3’s reduce inflammation, regulate production of cortisol and support brain and heart health.
Pro-Tip: Mix up a bowl of Mexican Tuna Salad for the week
7. Leafy Greens
Leafy greens like spinach, kale, and collard greens are high in magnesium to support healthy nerve function. Also, among many other nutrients, they increase serotonin which supports calm and reduces stress.
Pro-tip: Not a salad person? Freeze your spinach and crumble it in to whatever you’re baking up!
8. Yogurt
Spoon in healthy bacteria that support your gut and brain. Yogurt, like dairy products, reduce inflammation which can reduce stress, anxiety and depression. Look for live cultures (such as lactobacillus) listed on ingredient list.
Pro-Tip: Whip up this 5 minute Honey Peanut Butter Dip to enjoy those veggies and fruits.
9. Chamomile Tea
You can also drink the stress away! Chamomile tea has natural properties that reduce stress levels, decrease inflammation and promote better sleep.
Pro-Tip: Make this part of your bedtime routine. Sip on Celestial Seasoning’s Sleepy time Tea–my absolute favorite chamomile tea (ps. you’ll want to tour the factory if you’re ever in Boulder, CO!)
10. Dark Chocolate
Indulgence can be healthy too. Dark chocolate contains antioxidants, magnesium to reduce stress and improve mood. Challenge yourself to try ones that have a high cocoa percentage– research shows that likely makes a difference!
Pro-tip: Keep a dark chocolate bar in the fridge so you can break off a square. You can also break it into small pieces and swap in for chocolate chips in Easy Pumpkin Bread
Are there foods to Avoid?
Just like certain foods relieve stress, you can probably guess that there are some that actually amplify the stress effect.
The following foods raise cortisol levels:
- Alcohol
- caffeine
- High Sugar foods
- Simple Carbohydrates (think bakery aisle at grocery store)
- Soda/Pop
In the end, Eating during Stress is Encouraged
Isn’t it awesome to know that reaching for specific foods can fight against the effects of stress and improve your overall health? Especially without the need of fancy supplements or complex strategies.
I guess you can say stress eating is encouraged— as long as you’re reaching for healthy, balanced foods that reduce stress.
I hope you found this helpful. The desire to eat healthier shouldn’t be complicated. And it absolutely shouldn’t add to the stress! These foods, along with the 5 tips we talked about last week, will help you control and manage stress, regardless of the situation.
Save this post now and stock up on these foods the whole family will love.
Are you a stress eater? Which foods from this list will you reach for this week? Let me know in the comments!
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