9 Foods That May Help You Reduce Stress
Stress is a natural response our bodies have. However, we need to reduce stress when it gets the better of us.
When we are put in pressing situations, our adrenaline increases. This is important because adrenaline is a hormone that is important in our fight or flight response.
Not all situations result in this response. But our bodies will still feel anxiety, rapid heartbeat, and muscle tension.
Most of the time, this reaction is caused by specific situations. They can be problematic situations, being overworked, and being constantly exposed to an unpleasant noise.
Also, it could be due to bad habits, a nutritional deficiency, or an excess of toxins.
Fortunately, there are some foods that are proven to help with stress. They help your mental health. They can also help reduce the appearance of stress-related symptoms.
Though, only adding these foods is not enough to get rid of stress. But, they are a great supplement to your mood and well-being.
Do you want to hear about them?
The phospholipids that milk contains can help lift your mood. They can also help your cognitive function and your reaction to stress.
Drinking milk on a daily basis is a good idea. This is because it can increase your mental and endocrine responses to stress. It can also help your memory capacity and retention.
This delicious fruit stands above the rest because of its antioxidants. Namely, they have large amounts of vitamins C and E.
Natural blueberry juice can reduce the production of cortisol. Cortisol is one of the hormones that makes stress worse.
Blueberries also have potassium, magnesium, and manganese. These are three minerals that help to alleviate physical tension. After all, physical tension is a major part of the stress.
3. Dark chocolate
It’s recommended to eat an ounce and a half of dark chocolate every day. The reason is that dark chocolate reduces adrenaline and cortisol levels. At the same time, it raises serotonin.
Dark chocolate always has more than 60% cacao. This food helps to fight oxidative stress, depression, fatigue, and other symptoms related to emotional imbalances.
4. Red wine
A glass of red wine can help you in many ways.
Red wine helps to protect your heart health. It also helps to improve your circulation, control nervous system imbalances and promotes a feeling of relief when you have episodes of anxiety.
See also: Discover 4 Breathing Techniques to Fight Stress
Salmon and other fish are rich in omega 3 fatty acids. This acid helps to reduce inflammation and increase the production of neurotransmitters like serotonin.
Salmon also has strong antioxidants and essential minerals. These elements fight cortisol and adrenaline production. As a result, they increase your body’s response to stress in a positive way.
Avocado is very healthy fruits. This is because they are rich in fatty acids, vitamin E, and various minerals. These protect the cellular membranes and the nervous system as a whole.
A portion of avocado a day can help control blood pressure and high levels of cortisol and anxiousness.
Almonds, like other dry fruits, contain vitamin E, the B complex and healthy minerals and fats. These help your mood and increase your energy levels.
Almonds also help to control stress with their fiber. This is because they can reduce digestive problems that happen along with stress.
Eating oats for breakfast helps you to have a better day. You can be calmer with more physical and mental energy.
The carbohydrates they have can also raise your mood. This is because they promote the production of serotonin in your brain.
Since this food is digested more slowly, the effects will take longer to take effect, but they will also last longer.
9. Fermented foods
One of the secrets to increasing your mental health is taking care of your gut. Your intestinal flora has a big impact on your overall health. Too many bad bacteria in your gut affect your mental health.
Fermented foods have many good bacteria. These have a direct impact on your brain chemistry. They encourage your brain to send off signals of a regular, healthy mood via your vagus nerve.
For example, in many of these foods, you can find the probiotic Lactobacillus rhamnosus. This bacteria reduces cortisol which increases with stress.
Some of the foods that have this are:
- Natural yogurt
- Fermented broccoli
- Miso soup
By adding these foods to your diet, you can reduce the effects of stress and have a better mood.
Try them and reduce stress!It might interest you...
All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.
- Ulrich-Lai, Y. M., Fulton, S., Wilson, M., Petrovich, G., & Rinaman, L. (2015). Stress exposure, food intake and emotional state. Stress. https://doi.org/10.3109/10253890.2015.1062981
- Zellner, D., Loaiza, S., Gonzalez, Z., Pita, J., Morales, J., Pecora, D., & Wolf, A. (2006). Food selection changes under stress. Physiology & Behavior. https://doi.org/10.1016/j.physbeh.2006.01.014
- Oliver, G., Wardle, J., & Gibson, E. L. (2000). Stress and food choice: A laboratory study. Psychosomatic Medicine. https://doi.org/10.1097/00006842-200011000-00016