From an exhausting day at work to mounting responsibilities, all of us are entangled with a stressful life. Although we can make a difference by how we handle stress. While various methods for stress reduction exist, including exercise, meditation, and therapy, the role of food in managing stress is often overlooked. Yes, you read that right.
What we consume daily has the potential to be more than just fuel for our bodies, it can serve as a powerful ally in combating stress. Maintaining a healthy diet can reduce the negative effects of stress on your body. We spoke to our expert Simran Kaur, Counselling Psychologist, Lissun, who explained the role of food in stress management.
Role Of Food In Reducing Stress
Kaur said that food can help tame stress in several ways. A balanced diet can assist to mitigate the effects of stress by strengthening the immune system and decreasing blood pressure. The idea is to consume foods that minimise inflammation in the body, hence lowering the cortisol levels. This entails eating less processed foods and more whole foods. Serotonin, a soothing brain chemical, is increased by comfort foods, such as a bowl of warm muesli. She named some foods which help reduce stress; yoghurt, seeds, almonds, walnuts, mushrooms, salads, milk, avocados, and dark chocolates.
She said that you should strive to be consistent with the principles of eating healthily, moving your body, getting adequate sleep, and having fun in your leisure time. Use constructive coping strategies, such as talking with someone you trust, journaling, meditation, and so on.
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Essential Nutrients To Include In Your Diet
Complex Carbohydrates: A Calming Effect
Consuming foods rich in complex carbohydrates triggers the production of serotonin, a neurotransmitter that contributes to a sense of well-being and relaxation. Whole grains including brown rice, quinoa, and oats are examples of foods that are rich in complex carbs.
Mood-Boosting Omega-3 Fatty Acids
Omega-3 fatty acids, primarily found in fatty fish like salmon, tuna, and mackerel, have been shown to have mood-boosting properties. These essential fatty acids help regulate neurotransmitters in the brain, such as serotonin and dopamine, which are associated with mood stability and overall mental well-being.
The Power of Vitamin C
Vitamin C is known for its immune-boosting properties, but it also plays a vital role in stress reduction. When we experience stress, our bodies release cortisol, a hormone that can weaken the immune system. Vitamin C helps combat the negative effects of cortisol by reducing its levels. Citrus fruits like oranges, strawberries, and kiwis are excellent sources of vitamin C and can help promote a sense of calmness and resilience in the face of stress.
Magnesium: A Relaxing Mineral
Magnesium is a crucial mineral that plays a vital role in relaxation and stress reduction. It helps regulate the neurotransmitters and promotes healthy sleep patterns. Food rich in magnesium, such as leafy greens, nuts, seeds, and whole grains, can aid in reducing stress and promoting more restful sleep, allowing the body to recover and recharge.
Antioxidant-Rich Foods
Stress generates free radicals, which can damage cells and contribute to inflammation. Antioxidants help neutralise these harmful molecules, protecting the body from their detrimental effects. Consuming antioxidant-rich foods, such as berries, dark chocolate, and green tea, can bolster your body's defences and promote stress resilience.
Probiotics for Gut-Brain Connection
The gut and brain are intricately connected, and maintaining a healthy gut microbiome can positively impact mental health. Probiotics, found in fermented foods like yoghurt, help foster a healthy gut environment by promoting the growth of beneficial bacteria.
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Tips To Follow When Stressed
Kaur listed some ways to feel better when stressed, which are as follows:
- Clear your mind.
- Go outside for a walk and stretch your body.
- Listen to music to destress your mind.
- Eat a smart snack, such as oranges, nuts, and whole grains.
- Do a good deed.
Message From The Expert
Kaur said that stress management with eating is a long game, not a quick fix. If you want to reduce stress: don't skip meals. Eating regularly, such as every three to five hours, helps to keep your blood sugar levels in check. Being in a persistent condition of low blood sugar is stressful on your body and can increase cortisol, so keeping your blood sugar regulated can help a lot. People may resort to harmful coping techniques such as eating/not eating, excessive alcohol consumption, and so on. These are short-term fixes that can lead to long-term issues.”
Disclaimer
The information in this article is shared by the expert, however, we recommend that you consult with your expert for a treatment tailored to your needs.
