How Can Stress-Relieving Foods Help Improve Your Mental Health?

World Mental Health Day is recognized yearly on the 10th of October to raise awareness of mental health issues. Anxiety, stress, or depression can take a toll on your mental and physical well-being. If you want to lower your stress, exercising, yoga, mindful meditation, sleep management, and self-care are the many solutions. However, did you know that food can also serve as an interesting source of stress relief?

What you need to know:

How can certain foods help reduce stress?
Stress-relieving foods you can include in your diet

While occasional and situational bouts of stress are a part of life, chronic stress can increase the risk of heart disease and impact your mental health, causing depression, anxiety, irritability, panic attacks, or sleep issues.

How can certain foods help reduce stress?

When it comes to stress, food can either be your ally or enemy. So, paying close attention to what you are eating is extremely vital. When stressed, the body often requires certain nutrients like vitamin B, vitamin C, magnesium and selenium.

In fact, it has been noted that the amount and the (quality) type of nutrients consumed will impact your body’s neural circuits, which control mood, motivation and emotion. For instance, comfort foods, like oatmeal, are likely to boost serotonin levels, while nutrient-rich carbs like sweet potatoes reduce the stress hormone cortisol.

When you practise a healthy diet, you counter the impact of stress by boosting your immune system and lowering your blood pressure.

Stress-relieving foods you can include in your diet

Incorporate the following foods into your diet to reduce stress, boost energy, and improve your holistic well-being.

Chamomile tea: Chamomile is a herb that has been used for ages for its soothing and calming properties. It is often associated with the sun, brightness, light, happiness, and other uplifting attributes. Chamomile tea contains anti-inflammatory properties that help reduce anxiety and stress. You can sip away your chamomile tea while practising mindful reading, which can help you relax and unwind. Even sipping a warm beverage with the lavender herb can soothe you.
Green tea: This easy-to-consume beverage comprises L-theanine, an amino acid that reduces anxiety, stabilizes mood, increases cognitive performance, improves sleep, and lowers blood pressure. Opt for a cup of green tea in the morning over the evenings, as it contains as much caffeine as a cup of coffee.
Dark chocolate: Gorging on dark chocolate whenever you feel low can lift your mood. Dark chocolate is made of 70% pure cocoa, a powerhouse of an antioxidant compound called flavonoids.
Salmon: Stress can escalate your anxiety hormones, namely cortisol and adrenaline. Salmon contains omega-3 fatty acids and inflammatory properties that can counter the ill effects of these stress hormones. The presence of DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) can help combat depression and improve your mood.
Berries: Berries of any kind can be a great addition to your diet for stress reduction. They are rich in antioxidants, phytonutrients, minerals, and vitamins that improve your body’s response to stress.

Nuts: Nuts are also an excellent source of omega-3 fatty acids. Cashews, for instance, provide oxygen to the brain with magnesium. Almonds contain a compound called phenylalanine, which aids the brain in producing dopamine and other neurotransmitters to boost your mood. Performing repetitive tasks like the rhythmic movement of shelling pistachios and peanuts can help you relax. Eating pistachios can reduce stress levels by lowering blood pressure and heart rate.

Avoid caffeine, alcohol, soda, high-sugar foods, trans-fat foods, and simple carbs such as cakes and pastries. Eat well and eat consistently to reduce your stress levels. Instead of skipping meals, eat every 3-5 hours to balance your blood sugar levels. Although food can help you de-stress, prioritize other stress management techniques for your mental well-being.

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