Do you feel less stressed? I hope so! Here are some food suggestions to help you live in tranquility in 2021.
Need ideas other than grilled salmon? Try a Caesar salad with anchovy vinaigrette, or add herring to your Sunday bagel order.
Mix it with shellfish
Mussels, clams and oysters are rich in vitamin B12, in addition to omega-3s, both of which are important nutrients in diets associated with lower anxiety, Ramsey explained.
Consume more vitamin C
To increase your vitamin C intake, you should include one vitamin C-rich food with a meal and another for a snack. You can also try one of my favorites: kiwis with dark chocolate or oranges for dessert!
Choose healthy carbohydrates
Carbohydrates can help increase the production of serotonin in the brain, which is most important in affecting our mood. “Serotonin is a neurotransmitter responsible for happiness and well-being,” Porrazza said.
Carbohydrates such as soybeans and peas also provide a small dose of protein, which can help balance blood glucose levels. This benefit is important as fluctuations in blood glucose can cause irritation and aggravate stress levels.
Furthermore, if you eat too many highly processed carbohydrates that are full of sugar and do not have protein or healthy fats, such as cookies and sweets, you may experience blood sugar spikes and breakdowns, “which can make you feel more stressed,” McKittrick added.
Supplement fermented food
How does it all work? Our gut bacteria produce about 95% of our serotonin supply in our body, which according to Porrazza can have a positive effect on our feeling. On the other hand, stress can increase inflammation and intestinal dysbiosis, which is basically an imbalance of the intestinal microbiota, and it can negatively affect the mood.
Other fermented foods include sourdough bread, kimchi, miso and pickles.
Ramsey fights stress with a kefir-rich banana smoothie. “I get a good dose of potassium from the banana and add nuts, cinnamon and cocoa for the anti-inflammatory properties. It’s a big energy and brain boost.”
Munch on magnesium-rich foods
Many times when you are stressed, your magnesium levels can become depleted, McKittrick explained. “If you have a diet with a magnesium deficiency, it can increase stress hormones, so it is important to eat magnesium-rich foods, such as leafy vegetables, nuts and seeds; legumes; and whole grains,” she said.
Conquer tension with crunchy food
“A lot of my clients think of chips when they think of crunchy foods, but sometimes you can deal with stress with healthier crunchy foods like celery and carrots with hummus,” Porrazza said.
Cutting an apple and then feasting on it can also cause tension, as Porrazza noted with her clients. “Doing something with their hands can help them get themselves out of their head and give them a little thoughtful moment, which can take them out of the tension of the moment,” she added.
Take a tea break
And while there is not enough research to show that chamomile reduces stress, the act of sitting and drinking a cup of this herbal tea can be soothing for some, Porrazza explained.
Other tips for stress addiction
“Caffeine has an effect on the brain and nervous system and can increase cortisol levels and exacerbate the effects of stress on the body,” McKittrick said.
Because of caffeine, it is important to pay attention to how your body responds to caffeine. “If I’m stressed, I can only drink half a cup of coffee,” McKittrick added.
And it is important not to go too long without eating. Doing so can cause low blood sugar, which can make you feel irritated and aggravated by stress. “It’s very individual, but for the most part I would say you should not go without food for more than four to five hours, but pay attention to your own body,” McKittrick said.
Lisa Drayer is a nutritionist, author, and CNN contributor to Health and Nutrition.