Reduce S-T-R-E-S-S with anti-stress foods
Food can help reduce stress, but not the way you may think.
Stress and eating often go together, but so-called comfort foods can actually make you feel worse.
That’s because they slow you down and lower your ability to cope. The stress hormone cortisol triggers powerful cravings for these types of foods. But there are plenty of other foods that reduce stress more effectively.
Today I’d like to bring to light how to make anti-stress food choices that relieve tension and help you deal with life’s challenges.
Before I do, I hope you enjoyed last week’s newsletter on the Vagus, how stimulating it reduces stress, and my personal “stress reducing” morning routine…. if you missed it you can read it here.
Are you noticing a common theme lately? That’s right, S-T-R-E-S-S reduction! I can’t think of anything that transformed my life any more than stress, how my life came crashing down because of it, and how long it took me to get back up on my feet again (literally)…
I care about you, and don’t want you to experience anything like I did, EVER! So, yes, I’m passionate about sparing you the pain I went through… and who better to give you advice, but a doctor that went through it personally?
So pay attention, I’ll keep it short and sweet. To feel better follow these stress reducing “anti-stress” food choices that will help you deal with life’s challenges as they pop up in your life.
Veggies help your Mood as well as your Body
Complex carbohydrates, such as vegetables are good foods for stress relief. They help your brain tell your body to make more serotonin, an anti-stress hormone that calms us and makes us feel good. It also helps stabilize blood pressure, which may rise in reaction to stress. An added effect of eating veggies is they even out your blood sugar, which will have a soothing effect and help regulate your appetite.
Make sure to have some celery and carrot strips at the ready when you know it’s going to be a stressful day. And believe it or not, you might be surprised to know that a small portion of popcorn can act as a somewhat healthy stress-reducing food. A single cup (14 grams) serving of popped popcorn actually only has 6.5 grams of net carbs. Check the label to make sure there aren’t any added sugars and, ideally, opt for air-popped popcorn. Keep in mind popcorn may not be the healthiest snack choice as it usually comes along with trans fats and artificial ingredients; so watch the ingredients very carefully.
Antioxidants in Fruits and Veggies
Antioxidants are nutrients that boost your immune system. Stress depletes antioxidants by making it harder for your body to absorb them. If your immune system suffers, you will be more prone to illness. To counteract the effects of stress, eat foods high in antioxidants, including green apples, cherries and berries. You can also find antioxidants in kale, beets, broccoli, artichokes and spinach.
Look for vitamins B and C in your Daily Diet
High amounts of vitamin C can help with more than the common cold. It can also lower your stress hormones and blood pressure levels, both of which can spike in difficult situations. Strawberries are my preferred source of vitamin C. For veggies, think kale, red peppers, Brussel sprouts, and broccoli. And keep an eye out for foods rich in B vitamins, like avocado and almonds, which can raise serotonin and dopamine levels. Those hormones can help you feel calm and content.
Reduce stress with Fermented foods
Fermented foods (think kombucha, kimchi and live culture sauerkraut) have been linked to stress relief. Researchers have found that probiotics can be used as a treatment for anxiety, depression and social anxiety. The science is referred to as the “brain-gut axis,” because up to 95% of your serotonin receptors are in your digestive tract rather than your brain. So, go with your gut and eat something healthy that will make you feel good too.
Try a dinner of Salmon and Leafy Greens
The secret ingredient in this meal is the magnesium. Magnesium is a mineral that can help you avoid headaches and fatigue, which can make it harder to cope with stress. It’s also good for premenstrual syndrome (PMS). In older people, magnesium may improve sleep quality, which is also an important tool for handling stress. Zinc is another mineral that has been associated with lower anxiety. You can find it in cashews, egg yolks, liver, and oysters.
Grab a handful of Nuts or Seeds
Pistachios, flaxseeds, walnuts and almonds are among snack-type foods that reduce stress. These stress busters have high levels of omega-3 fatty acids, which have been shown to reduce cortisol surges set off by stress. An easy to reach bag of almonds might come in handy for those unexpected stressful situations.
Spice things Up…
Turmeric is a spice that has antioxidant and anti-anxiety properties. It contains an ingredient called circumin, which is known to lower cortisol levels. Ginger contains the antioxidant gingerol, which can help dampen inflammation that comes with stress. Also, cinnamon, an antioxidant and anti-inflammatory, can help lower blood pressure. That’s good news for your heart, which beats faster and harder in response to stress.
Sometimes it’s what you DON’T eat that can help relieve Stress
Sugar is number one on the list of foods to avoid if you are under stress. The problem is sugar is a simple carbohydrate, rather than a complex carb like fruits and vegetables. That means it moves quickly in and out of your bloodstream and, as it moves out, you crash. As you start to feel tired and lethargic, you might eat more to get your energy back up. Eating more food can make you feel full and tired - and susceptible to pressure. A blood sugar roller coaster isn’t good for stress. It’s better to keep things on an even keel.
And the Stress buster you’ve been waiting for…
Chocolate not only satisfies your taste buds, it helps minimize feelings of stress by lowering your response to it. Researchers found that eating chocolate can help people who suffer from anxiety. Those who ate 40 grams of chocolate a day for two weeks reported less stress at the end of the period. The effect was more pronounced in women than men. I suggest organic dark chocolate that is 70% or more cocoa, since it has less sugar. The response appears to correspond to the cocoa solids rather than the sugar in the candy. So, in reasonable amounts, enjoy this treat. I keep a bar of dark chocolate in the refrigerator door and snap off a small square instead of eating sweets. It’s amazing how just a small amount satisfies my sweet tooth ;-)
The Bottom Line
When it comes to stress, food can be your demise or a really BIG help!
The best foods for Stress Reduction are:
Complex carbohydrates, such as vegetables, help your brain tell your body to make more serotonin to calms us and makes us feel good, stabilize blood pressure, and even out blood sugar. These will have a soothing effect and help regulate your appetite.
Foods high in Antioxidants (including green apples, cherries, berries, kale, beets, broccoli, artichokes and spinach) counteract the effects of stress.
Foods high in vitamin C (think kale, red peppers, Brussel sprouts, and broccoli) and rich in B vitamins (like avocado and almonds) raise serotonin and dopamine levels, the hormones that help you feel calm and content.
Probiotics and Fermented Foods (think kombucha, kimchi and live culture sauerkraut) are used for anxiety and depression. The science is referred to as the “brain-gut axis,” because up to 95% of your serotonin receptors are in your digestive tract rather than your brain.
Magnesium helps you avoid headaches and fatigue, which can make it harder to cope with stress. It’s also good for premenstrual syndrome (PMS) and helps older people improve sleep quality. Zinc (found in cashews, egg yolks, liver and oysters) has been found to lower anxiety.
Omega-3 fatty acids in nuts (pistachios, flaxseeds, walnuts and almonds) are snack-type foods that reduce stress by reducing cortisol surges set off by stress. Keep these close at hand….
Spice things up with Turmeric, Ginger and Cinnamon for their anti-stress properties.
Chocolate not only satisfies your taste buds, it helps minimize feelings of stress by lowering your response to it. Researchers found that eating dark 70%v cocoa chocolate can help people who suffer from anxiety.
Sometimes it’s what you DON’T eat that can help relieve Stress: Sugar is number one on the list of foods to avoid if you are under stress. Sugar moves quickly in and out of your bloodstream and, as it moves out, you crash. A blood sugar roller coaster isn’t good for stress. It’s better to keep things on an even keel.
I hope today’s newsletter has helped you see how certain foods can help or hinder your stress triggers and responses. Remember, you can find healthy recipes in my new cookbook, “Eat Like Your LIFE Depends on It”. We’ve got copies at the front desk at a reduced price for our patients.
Don’t forget the (5) Essentials we talk about at Ferguson Life Health Centers…
Mindset
Nerve Supply
Nutrition
Exercise
Minimizing Toxins
There are NO LIMITS of what you can create, you are POWERFUL and there is nothing that you can not have or achieve! Believe in your power, believe in yourself and let go of what no longer serves you! ♡ Design your life, Create your reality…
This is life changing!
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