Stress and Food: We all feel stress at some point of time in our life, but If you’ve been feeling more stressed out than usual lately, it’s best 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.
Stress also affects food preferences. We have the old saying that “Jaisa Ann, Vaisa Mann”. Now Numerous studies have shown that physical or emotional distress increases the intake of food high in fat, sugar, or both. The research shows high cortisol levels, high insulin, and ghrelin, a hunger hormone, may have a role.
When we eat food filled with high fat and carbs seems to have a feedback effect that inhibits activity in the parts of the brain that produce and process stress and related emotions. So part of our stress-induced craving for those foods may be that they counteract stress but not healthy options at all.
Of course, overeating is not the only stress-related behavior that can add pounds. Stressed people can experience sleep disturbances, less exercise, and more alcohol intake, all of these unhealthy lifestyles can contribute to being overweight.
The best way to fight stress is to have a healthy, balanced diet that includes a moderate amount of each of the different food groups.
Include foods such as whole grains, leafy vegetables, fruits and lean proteins in your diet so your body can get the optimum amounts of nutrients to fight both physical and mental health problems.
before we discuss the best top 10 stress-busting food. let’s look at the foods which induce the stress
Stress-Inducing Foods to Avoid
Just as there are foods that help us manage and relieve stress, there are foods that can induce stress. While it may be difficult to avoid some of these foods completely, you can try to reduce your consumption or find healthier alternatives.
1. Caffeine: Caffeine is a stimulant that can increase heart rate, blood pressure, and cortisol levels, which are stress hormones.
2. Alcohol: While alcohol can provide temporary relief from stress, it can also disrupt sleep and cause dehydration, leading to more stress.
3. Sugar: Eating too much sugar can cause a spike in blood sugar levels, leading to mood swings and energy crashes.
4. Processed foods: Processed foods often contain high levels of sugar, salt, and unhealthy fats, which can affect mood and energy levels negatively.
Here we are discussing the top 10 stress-busting foods, which have a range of nutrients that help the body to combat stress. Choosing these stress-busting foods will help to calm & heal your mind permanently, rather than providing a temporary fix.
Top 10 Best stress-busting foods by Dietitian Joshi
let’s discuss these top 10 best stress-busting food one by one
1. Walnuts
Walnuts can be a great option If you are looking for a healthy snack to help you manage your stress levels. The omega-3 fatty acids in walnuts, specifically EPA and DHA, help reduce symptoms of stress. You know that tryptophan is essential for the synthesis of serotonin and, indirectly, increases serotonin levels, and we feel more relaxed, calm and happy.
2. Fermented foods
Adding fermented foods such as Curd, Rice & Dal Batters (Idlis and Dosa), Gochujang, kimchi, sauerkraut, or miso can help to keep your gut healthy, which actually, in turn, will help to improve your mental health and reduce stress levels.
Fermented foods are a rich source of gamma-aminobutyric acid (GABA). The prebiotics found in fermented foods also support the proliferation of GABA-producing bacteria in your gut and have a direct effect on your brain chemistry and also regulate signals to your brain through the vagus nerve.
3. Green Leafy Vegetables
Green leafy vegetables should be a part of anyone’s diet. Leafy greens are packed with full nutrients and antioxidants that not only help fight disease and make your body feel healthier and more energetic, but they also help you to combat stress.
Dark green leafy vegetables like spinach, arugula, spinach, Methi, Kale, Sarson ka saag, are especially good for you. Because they are rich in folic acid, which helps your body produce more neurotransmitters that regulate mood, such as serotonin, which is a chemical that makes you feel good.
Making green leafy vegetables a part of your diet will help you feel happier and less stressed.
4. Blueberries
If you feel stressed and are looking for snacks instead of chocolate or chips. Blueberries can be the best superfood to help you deal with your stress levels and achieve a higher level of calmness.
Blueberries are a low-calorie snack packed with nutrients. Along with antioxidants, blueberries also contain vitamin C. Eating blueberries can help reduce stress by promoting brain function and lowering blood pressure.
Blueberries have some of the highest levels of antioxidants, especially anthocyanin, which means that this berry has been linked to a wide
a variety of health benefits, including sharper cognition, better concentration, and a clearer mind, all of which can help you better cope with stress.
5. Fish
Fatty fish is a great option that not only combats stress but also helps prevent heart disease. Omega-3 fatty acids, found in fish such as salmon and tuna, can prevent surges in stress hormones and may help protect against heart disease, depression, and premenstrual syndrome (PMS).
If you are not a fish lover, there are some other food options, such as seaweed, chia seeds, flaxseed, walnuts, and some brands of fortified foods such as eggs, milk, soy milk, and walnut milk.
You can also try omega-3 supplements in the form of fish oil, which you can find at your local pharmacy or supermarket. The Harvard Health Blog noted that they are associated with a lower risk of heart disease and stroke.
6. Chocolate
Although it is generally seen as an unhealthy option, there is an undeniable link between chocolate and our state of mind. Studies have shown that eating chocolate can actually make you happier.
However, that does not mean that you can start chewing on chocolate bars every time you are stressed. Chocolate can de-stress when consumed in moderation and as part of a healthy, balanced diet.
Dark chocolate can be the best for you, as it contains more flavonoids and polyphenols, the two most important antioxidants that can help fight stress.
7. Chamomile Tea
Of course, it’s not all about what you are eating when it comes to managing stress; what you are drinking can also alleviate or worsen the stress you’re feeling. Drinking liquids such as coffee, energy drinks, or soda, that are high in sugars and caffeine, can actually increase your stress levels if consumed regularly.
Chamomile tea is a sweet and flavorful drink that is known for its calming effects. The tea is prepared by infusing chamomile fresh or dried flowers in hot water.
Studies show that chamomile tea can combat stress by bind to GABA receptors in the brain, helping to induce relaxation. This herbal tea targets the same receptors in the nervous system as medicines. Tea has long been used to help induce sleep and is one of the most famous sleeping teas.
8. Whole Grain
Research suggests that carbohydrates may temporarily increase serotonin levels, a hormone that enhances mood and reduces stress. Once serotonin levels rise, people under stress have better concentration and focus.
Just be sure to choose healthy, unrefined carbohydrates like oats, millets, Brown rice and other whole grains for better nutrition, and limit refined carbs such as cookies, cakes, white pasta and white bread.
According to the Harvard School of Public Health, unrefined carbs cause a quick spike and blood sugar crash, while complex carbs contain vitamins and minerals as well as fiber, and therefore take longer to digest and blood. Sugars have an immediate effect.
Because fiber can also support a healthy gut microbiome, reach for high-fiber foods, including whole rye, buckwheat, and brown rice,
Oatmeal is the best option in that it can be a portion of filling comfort food, but also has a large number of health benefits that actually make you feel better from the inside out.
9. Avocado
Avocados are a creamy and versatile fruit that 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 that 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.
10. Pistachios
Pistachios are another great food to snack on, and can also help fight stress and anxiety in the long run. Studies have found that simply eating two small snack-size servings of pistachios per day can reduce vascular constriction when you’re stressed, putting less pressure on your heart by further dilating your arteries. Along with this, the rhythmic and repetitive act of peeling pistachios can be quite therapeutic.
Pistachios contain a large number of anti-aging ingredients that help eliminate facial wrinkles. Eating this also improves memory. You can eat five to six pistachio in a day with the advice of the dietitian.
Putting Together Your Diet Plan
Planning your meals is very important not only to stay physically fit and healthy but also to stay mentally strong and able to cope with your stress levels. It is important to know which foods to avoid and which are the best when you are feeling worried and anxious. It will help you control your emotions and fears.
When you’re feeling stressed, you may be tempted to go for classic unhealthy food options which are generally loaded with high fat and sugar. However, while these foods may make you feel better momentarily, they will actually make you feel worse in the long run.
Have snacks to combat stress, such as fresh berries, dark chocolate, yogurt, walnuts or pistachios, or even a smoothie with avocado and leafy green vegetables can help you feel better in both the short and long term when it comes to stress. When it comes to fighting and dealing with long-term stress, it is important to make sure that you eat a healthy and balanced diet for the most part.
To stay on track, it’s a good idea to make a meal plan for your week and plan ahead to make sure you have a good selection of these stress-busting foods in your kitchen to prepare meals and snacks from when you feel like eating stress. . Ensuring that most of your meals include foods like lean protein and green leafy vegetables will not only make you feel healthier overall, but it can also improve your mental health and stress levels.
Here is a good example of a healthy, stress-busting Diet Plan by Dietitian Joshi :
- Breakfast: Oatmeal with berriesor a fruit smoothie with avocado and berries
- Mid-morning snack: Natural yogurt with fruit or a handful of pistachio nuts
- Lunch: salad 1bwl, Seasonal Vegetable and whole-grain Chapati filled with plenty of leafy greens
- Afternoon snack: Dark chocolate (Sugar-Free) / Cocoa Shake
- Dinner: Sauteed vegetables and Fish or for Vegetarian – Khichdi / Dosa / Idli & Sambhar
- Before bed: Chamomile tea
Conclusion: Stress can have a negative impact on both physical and mental health, but choosing the right foods can help reduce feelings of stress and anxiety. Including stress-busting foods such as walnuts, fermented foods, green leafy vegetables, blueberries, salmon, dark chocolate, avocado, chamomile tea, turmeric, and oatmeal can help you feel more relaxed and improve your overall mental health. It’s important to also avoid stress-inducing foods such as caffeine, alcohol, sugar, and processed foods.
References and Useful Links:
- Dietary patterns and depression risk: A meta-analysis. Psychiatry Research 2017
- The association between dietary patterns and mental health : 2009
- Cocoa polyphenols enhance positive mood states: 2013
- Perceived stress and dietary choices: The moderating role of stress management: 2016
- Fruit and Vegetable Intake and Mental Health:2020
