Foods that can reduce stress

Controlling stress with the foods we eat can help counteract inflammation in the body, as well as increased levels of the hormone cortisol, which can otherwise lead to high blood sugar, increased appetite and weight gain, according to Felicia. Porrazza, a registered dietitian in Philadelphia who helps stressed clients find natural ways to improve their overall well-being.

Do you feel less stressed? I hope so! Here are some food suggestions to help you live in tranquility in 2021.

Try anchovies, sardines and herring, in addition to salmon, trout and mackerel. This food is a rich source of omega-3 fatty acids that cause stress, known as DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), which play an important role in the health of the brain.

“Increasing omega-3 fatty acids can help control how our bodies deal with stress,” Porrazza said. Stress can increase inflammation in the body, so if we can reduce inflammation by ingesting more omega-3s, we can also reduce cortisol levels, which can improve health and well-being, Porrazza explained. In fact, omega 3s help numb the cortisol response to acute stress, some research has shown. On the other hand, low levels of omega 3s can affect the function of the HPA or hypothalamic-pituitary-adrenal axis, which according to Porrazza plays a role in how our bodies respond to stress.

Omega-3 Fats Can Help Reduce the Symptoms of Clinical Anxiety, a recent review and meta-analysis of 19 clinical trials concluded with more than 2,200 participants from 11 countries.

According to other research, it can also help to protect high levels of these fatty acids in fish from depression.

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.

In fact, B vitamins, including vitamin B12, help maintain the nervous system, and stress can cause a slight increase in the body’s needs for these B vitamins, said Martha McKittrick, a registered dietitian based in New York. , nutrition advice and wellness coaching for many disabled New Yorkers.

Vitamin B deficiency can increase the risk of developing stress-related symptoms such as irritability, lethargy and depression.

Since vitamin B12 is not produced by plants, be sure to consume your vitamin B12 from fortified foods or supplements.

Consume more vitamin C

Foods such as red and green peppers, oranges, grapefruits and kiwis are rich in vitamin C, which has high doses of antidepressants and improves mood, and which can be helpful in treating stress-related illnesses.

Other research has revealed that vitamin C may help reduce anxiety among high school students.

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.

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Serotonin has a calming effect and also promotes sleep and relaxation, McKittrick explained. In fact, low levels of serotonin in the brain can lead to increased vulnerability to psychosocial stress.

Tryptophan is an amino acid needed for the production of serotonin in the brain. Complex carbohydrates, including whole grains and vegetables, can help increase serotonin levels because they make tryptophan more available in the brain.

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

Fermented foods such as yogurt, kombucha, kefir, tempeh and sauerkraut contain friendly bacteria known as probiotics, which have the ability to reduce stress and cortisol levels.

In fact, randomized controlled trials with probiotics suggest a causal link between the gut microbiota and response to stress.

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Feeling ashamed? Fermented foods can also help reduce symptoms of social anxiety, research has shown. These probiotic-rich foods can also help control negative thoughts associated with low moods.

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.”

Bananas are also a source of vitamin B6, which helps convert tryptophan into serotonin.

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

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“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

Green, black and oolong tea are rich in theanine, an amino acid that helps reduce stress and promote calm feelings.

This tea is also rich in antioxidants, which can help reduce oxidative stress in the body, which protects against disease.

Black tea in particular has been studied for its role in restoring stress and reducing cortisol levels.

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

Finally, there are some diet strategies that you should avoid to feel less stressed. One is to consume less caffeine.

“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.

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