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Stress levels can be high these days, but did you know that what we choose to eat can help reduce stress, finally allowing us to take charge of our mental health?
Psychiatrist Drew Ramsay, assistant professor at the Vagellus College of Physicians and Surgeons at Columbia University and author of the upcoming book, “Eating to Cope with Depression and Anxiety,” said that instead of thinking of food as “eating under stress “or” guilty pleasures, “” you might think that using food to counteract the way we are stressed
“Food can help manage stress and fight inflammation throughout the body,” said Felicia Porazza, a registered dietitian in Philadelphia who helps tired clients find natural ways to improve their overall well-being.
Here are some nutritional tips to help you live easy in 2021.
Eat fatty fish
Try anchovies, sardines, and herring, as well as salmon, trout, and mackerel. These foods are a rich source of the omega-3 fatty acids DHA (docosahexaenoic acid) and EPA (eicosapentenoic acid), both of which play an important role in brain health.
“Increasing omega-3 fatty acids can help regulate how our bodies deal with stress,” Poraza said. He explained that stress can increase inflammation in the body, so if we can reduce inflammation by consuming more omega-3s, we can also lower cortisol levels, which can improve health and well-being. Some research has shown that omega-3s help reduce the cortisol response after acute stress.
And according to other research, consuming large amounts of these fatty acids in fish can also help protect us from depression.
Get more vitamin C.
Foods like red, green, orange, grapefruit, and kiwi are rich in vitamin C, have antidepressant effects, improve mood in high doses, and can be helpful in treating stress-related disorders.
Other research revealed that vitamin C can help reduce anxiety among high school students.
To increase the amount of vitamin C you eat, you can eat a food rich in vitamin C with each meal and eat another food as a snack. You can also try dark chocolate covered kiwi or orange for dessert!
Choose healthy carbohydrates
Carbohydrates can help increase serotonin production in the brain, which is key to influencing our mood. “Serotonin is a neurotransmitter responsible for happiness and well-being,” Poraza said.
McCitrick explained that serotonin has a calming effect and promotes sleep and relaxation. In fact, research indicates that low levels of serotonin in the brain can lead to increased exposure to psychological and social stress.
Tryptophan is an amino acid necessary for the production of serotonin in the brain. Complex carbohydrates, including whole grains and vegetables, can help increase serotonin levels by making tryptophan more available in the brain.
Carbohydrates like soybeans and peas also provide a small dose of protein, which can help balance blood sugar levels. This feature is important, because fluctuations in blood glucose can cause irritability and worsen stress levels.
Also, if you eat a lot of sugar-laden processed carbohydrates and lack protein or healthy fats, such as cookies and candy, you may experience high blood sugar and a crash, “this can make you feel more stressed.” McCitrick says.
Eat fermented foods
Fermented foods like yogurt, kombucha, Indian mushrooms, tempeh, and sauerkraut contain beneficial bacteria known as probiotics, which have the ability to reduce stress and cortisol levels.
In fact, controlled trials involving probiotics suggest a causal relationship between the gut microbiota and the stress response.
Research has shown that fermented foods can also help reduce symptoms of social anxiety. These probiotic-rich foods can also help control negative thoughts associated with bad moods.
Gut bacteria produce about 95% of the body’s supply of serotonin, which can positively affect how we feel, according to Poraza. On the other hand, stress can increase inflammation and the gut microbiota, which is essentially a defect in the gut microbiota, and this can negatively affect mood.
Other fermented foods include sourdough bread, kimchi, miso, and pickles. Bananas are also a source of vitamin B6, which helps convert tryptophan to serotonin.
Eat foods rich in magnesium.
Many times when you’re stressed, McCitrick explained, your magnesium levels can be depleted. “If you are on a diet low in magnesium, this can increase stress hormones, so it is important to eat foods rich in magnesium, such as green leafy vegetables, nuts, seeds, legumes and whole grains,” he said.
Beat stress with crunchy foods
“A lot of my clients, when they think of crunchy foods, they think of French fries, but sometimes you can deal with stress with healthy crunchy foods like celery and carrots with chickpeas,” Porazza said.
Chopping and then chewing an apple can relieve stress, Buraza notes with her clients.
Take a tea break
Green, black and chamomile teas are rich in theanine, an amino acid that helps reduce stress and promotes a sense of calm.
This tea is also rich in antioxidants, which can help reduce oxidative stress in the body, helping to protect against disease. Black tea has been specifically studied for its role in relieving stress and reducing cortisol levels.
Porazza explained that while there is not enough research to show that chamomile reduces stress, sitting down and drinking a cup of this herbal tea can be a relief for some.
Other tips to end stress
There are some dietary strategies to avoid to reduce feelings of stress. And one of them is consuming less caffeine.
“Caffeine has effects on the brain and nervous system, and it can raise cortisol levels and exacerbate the effects of stress on the body,” McCitrick said.
It is important not to go without food for a long time. Doing so can lower your blood sugar, which can make you more irritable and increase stress.
Source: CNN
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