Eat Your Stress Goodbye - Stress Reducing Diet
Eat Your Stress Goodbye - Stress Reducing Diet
When you’re stressed out, the foods that you’re turning to are most likely going to
be traditional ‘comfort’ foods – think big meals, take-out, fatty foods, sweet foods,
and alcohol. Let’s face it – we’ve all found some comfort in a tasty meal and a bottle of
beer or glass of wine when we’ve been stressed out or upset about something.
However, this isn’t a good permanent solution.
When you’re turning to unhealthy foods you can feel better temporarily, but in the
long run, you will feel worse. When your body isn’t getting the right nutrition, you
can begin to feel less energetic, more lethargic, and in some cases less able to
concentrate and focus. All of this can lead to even more stress.
Foods that Fight Stress
If you’ve been feeling more stressed out than usual lately, it’s important to know
which foods are best to choose and which to avoid when it comes to combating
stress and helping you to deal with feelings of stress and anxiety. The best way
to fight stress is to have a healthy, balanced diet which includes a moderate
amount of each of the different food groups.
Filling up on foods such as whole grains, leafy vegetables, and lean proteins as
the basic staples of the diet is the best way to ensure that your body gets the
optimum amounts of nutrients to fight both physical and mental health
problems. When it comes to choosing the foods to eat, some have a range of
great properties which help the body to combat stress. Choosing these stress-
busting foods will help to heal and calm your mind permanently, rather than
providing a temporary fix.
Some of the best stress-fighting foods include:
• Avocado – Avocados are a creamy and versatile fruit which can be eaten
in a range of different ways whether you enjoy it raw, made into sauces,
dressings and dips, or in a smoothie. These nutrient-dense fruits have the
properties to stress-proof your body, thanks to their high glutathione
content which specifically blocks the intestinal absorption of certain fats
which cause oxidative damage. Avocados also contain higher levels of
vitamin E, folate, and beta-carotene than any other fruit, which boosts their
stress-busting properties. However, be careful with portion control when
eating avocado, as it is high in fat.
• Blueberries – If you’re feeling stressed out and reaching for the snacks,
swapping chocolate or chips for one of the best superfoods is a great way
to help you deal with your stress levels and achieve a higher level of calm.
Blueberries have some of the highest levels of antioxidants, especially
antho-cyanin, which means that this berry has been linked to a wide range
of health benefits including sharper cognition, better focus, and a clearer
mind – all of which can help you to better deal with stress.
• Chamomile Tea – Of course, it’s not all about what you’re eating when it
comes to managing stress; what you’re drinking can also alleviate or
worsen the stress you're feeling. Drinking liquids which are high in sugars
and caffeine, such as coffee, energy drinks or soda, can actually increase
your stress levels if consumed regularly. Chamomile tea has long been
used as a natural bedtime soother, and it has also been used in clinical
trials, which determined that chamomile tea is effective in reducing the
symptoms of generalized anxiety disorder.
• Chocolate – Although it’s usually seen as an unhealthy treat, there is an
undeniable link between chocolate and our mood. Studies have shown
that eating chocolate can actually make you happier. However, that
doesn’t mean that you can start munching on chocolate bars every time
you're stressed out – chocolate works best as a de-stressor when eaten in
moderation and as part of a healthy and balanced diet. Dark chocolate in
particular is best for you, as it contains more flavonols and polyphenols,
two hugely important antioxidants which can help combat stress, more
than many fruit juices.
• Beef – Grass-fed beef is not only kinder to the planet and to animals, it’s
also good for people, too. Grass-fed beef has a huge range of
antioxidants, including beta-carotene and Vit-amins C and E, which can
help your body to fight stress and anxiety. If you’re looking for more
reasons to spend a little more money on organic, grass-fed beef, it’s also
lower in fat than grain-fed beef whilst being higher in omega-3.
• Oatmeal – Oatmeal is great in that it can be a filling comfort food, but also
has a large number of healthy properties to actually make you feel better
from the inside out. A complex carbohydrate, eating oatmeal causes your
brain to produce higher levels of the feel-good chemical serotonin, helping
you to feel calmer and less stressed. Studies have shown that kids who
choose oatmeal for breakfast tend to be much sharper throughout the
morning in school compared to kids who had alternative morning meals.
• Walnuts – If you’re looking for a healthy snacking option which will help
you to stay better in control of your stress levels, walnuts are a great
choice. There is no denying the sweet, pleasant flavor of walnuts and they
can be a tasty snack for in-between meals or as part of a desert. A
versatile nut, walnuts are great for salads, or add them to a sweet treat
such as coffee and walnut cake.
• Pistachios – another food which is great for snacking on and can also
help to combat stress and anxiety in the long term is pistachios. Studies
have found that simply eating two small, snack-size portions of pistachios
per day can lower vascular constriction when you are stressed, putting
less pressure on your heart by further dilating your arteries. Along with
this, the rhythmic, repetitive act of shelling pistachios can actually be quite
• Green Leafy Vegetables – leafy, green vegetables should be a pivotal part
of anyone’s diet. Along with helping to combat stress, leafy greens are full
of nutrients and antioxidants which help to fight off disease and leave
your body feeling healthier and more energized. Dark leafy greens, for
example spinach, are especially good for you since they are rich in folate,
which helps your body to produce more mood-regulating
neurotransmitters such as serotonin, which is a ‘feel-good’ chemical.
Making leafy greens a part of your diet will help you to feel happier and
less stressed out overall.
• Fermented foods – last but not least, eating fermented foods such as
yogurt can help to keep your gut healthy, which actually in turn will help to
improve your mental health and reduce stress levels. The beneficial
bacteria which are found in fermented foods such as yogurt actually have
a direct effect on your brain chemistry and transmit positive mood and
behavior regulating signals to your brain via the vagus nerve.
Putting Together Your Diet Plan
Planning your meals wisely is key to not only staying physically fit and healthy,
but also to staying mentally strong and being able to best manage your levels of
stress. Knowing which foods to avoid and which are the best to reach for to
snack on when you’re feeling worried and anxious is important to helping you get
control over your emotions and fears.
When you’re feeling stressed, you may be tempted to reach for classic ‘comfort
foods’ – usually foods which are laden with sugar, very starchy, or greasy. However,
although these foods can make you feel momentarily better, they will actually make you
feel worse in the long run.
Having stress-busting snacks such as fresh berries, dark chocolate, yogurt,
walnuts or pistachios, or even a fruit smoothie with avocado and leafy greens in
it can help you to feel better in both the short and long term when it comes to
stress.When it comes to combating and dealing with stress in the long run, it’s
important to make sure that for the most part, you are eating a diet which is
healthy and balanced.
In order to stay on track, it’s a good idea to make a meal plan for your week and
plan ahead to make sure that you have a good selection of these stress-busting
foods in your kitchen to make meals and snacks from when you’re feeling like
stress-eating. Making sure that the majority of your meals include foods such as
lean proteins and leafy green vegetables will not only make you feel healthier
overall, but can improve your mental health and stress levels, too.
A good example of a healthy, stress-busting menu would be:
Breakfast: Oatmeal with berries or a fruit smoothie with avocado and berries
Mid-morning snack: Natural yogurt with fruit or a handful of pistachio nuts
Lunch: A whole-grain pasta salad filled with plenty of leafy greens
Afternoon snack: Dark chocolate
Dinner: Grass-fed beef with vegetables
Before bed: Chamomile tea
Of course, you don’t need to stick to this menu – but it gives you a good idea!
Remember to exercise good portion control when eating foods such as nuts, chocolate,
yogurt or avocado! As the saying goes, you are what you eat – so make sure that first
and foremost, you’re filling yourself up with foods which are good for your mental