NATURAL FOODS FOR STRESS RELIEF

Stress has become an unavoidable part of our lives. While stress is a normal human response, chronic stress can have detrimental effects on our mental and physical health. Yet, there is a way to battle against it naturally. Changing your lifestyles and modify eating habit can help a lot.

Eating certain foods can greatly help in managing stress. The below are some natural foods for stress relief that you can add in your diet.

Natural Foods for Stress Relief

Fatty Fish

Fatty fish including salmon, mackerel, and sardines are rich in omega-3 and other nutrients which can help reduce inflammation and improve mood. Along with Omega-3, protein, vitamin B12, vitamin D and magnesium in fish can help lower levels of cortisol hormone. Consuming salmon and other fish at least twice a week can be beneficial to stress relief.

Green vegetables

Dark greens such as spinach, kale, Swiss chard and broccoli are packed with vitamins, minerals, and antioxidants. They can help reduce oxidative stress, which can contribute to feelings of anxiety and depression. Add these greens to your salads, smoothies, or stir-fries.

Artichokes

Artichokes are an incredible source of fibre and especially rich in prebiotics, a type of fibre that feeds the friendly bacteria in your gut. Consuming ate 5 or more grams of prebiotics per day experienced improved anxiety and depression symptoms, as well as that high quality, prebiotic-rich diets may reduce your risk of stress.
Artichokes are also high in potassium, magnesium, and vitamins C and K, all of which are essential for a healthy stress response.

Berries

Berries, including blueberries, strawberries, and raspberries, are rich in antioxidants and vitamins. They can help reduce inflammation and improve mood. Add berries to your smoothies, yogurt, or cereal to support you in battling depression and boosting your mood.

Nuts and Seeds

Nuts and seeds are excellent sources of healthy fats, fibre, and magnesium. Eating a handful of pistachios, walnuts, sunflower seeds or almonds daily may help lower your cholesterol, ease inflammation in your heart’s arteries, and protect you against the effects of stress. Add nuts and seeds to your yogurt, salads, or baked goods.

Legume

Legumes are packed with stress-fighting vitamins and minerals, including magnesium, potassium, B vitamins, zinc, selenium, manganese, and copper. They are also rich in L-tryptophan, which your body needs to produce mood-regulating neurotransmitters.

Herbal Teas

Herbal teas like chamomile, lavender, and peppermint have calming properties that can help reduce stress and anxiety. Sip on a cup of herbal tea before bed to wind down and promote restful sleep.

Green Tea

Green tea contains L-theanine, an amino acid that promotes relaxation and reduces anxiety. For a calming effect, drink one to two cups of green tea daily, especially in the morning or mid-afternoon.

Sweet Potatoes

Sweet potatoes are a whole food that makes an excellent carb choice. They’re packed with nutrients such as vitamin C and potassium, that are important for stress response.

Eggs

Eggs are good source of vitamin D, amino acids, antioxidants and other protein. Those properties are needed for a healthy stress response. Additionally, whole eggs are rich in choline, which has been shown to play an important role in brain health and may protect against stress.

Turmeric

The active ingredient in turmeric, called curcumin, may help lower anxiety by reducing inflammation and oxidative stress. A study found that 1g of curcumin per day reduced anxiety in adults with obesity.

Yogurt

Yogurt is a good source of probiotics, which can help improve gut health. A healthy gut has been linked to better mental health and reduced stress. Consuming healthy bacteria can increase happiness. Therefore, adding yogurt and other fermented foods in the diet can benefit the natural gut bacteria and may reduce anxiety and stress.

Bottom line

A balanced diet is important to overall wellness. By incorporating these natural stress-relieving foods into your daily meals, you can nourish your body and mind, leading to a more relaxing and balanced life. You can consult with your healthcare professional and registered dietitian nutritionist for your particular diet.

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