10 Foods That Reduce Stress

Stress is our body’s response to a perceived threat or pressure. It causes both chemical and physical changes within our bodies that, over time, can produce detrimental health effects. There are times when the stress response is required as it helps us in times of, well, stress. For example, when faced with a person who poses a threat to our physical well-being, the stress response prepares us to either defend ourselves or run away.

So, what happens within our bodies when faced with stress? Well, the hypothalamus, a small section of the brain, signals the adrenal gland to release two stress hormones called cortisol and adrenaline. Cortisol increases glucose levels in our blood and suppresses nonessential functions, such as the digestive and reproductive systems. It also alters mood, motivation and fear levels. Adrenaline increases both our heart and breathing rates and raises our blood pressure.

Once the threat is gone, our bodily functions return to normal. However, if we are under a constant or long-term state of stress, such as at work, our adrenaline and cortisol levels remain elevated which can cause anxiety, depression, digestive issues, headaches/migraines, heart disease, high blood pressure, sleep problems, weight gain and loss of concentration and memory.

There are ways, thankfully, to reduce stress levels that involve exercise, relaxation techniques (such as yoga and meditation) and the topic of this post…diet. That being said, here are ten foods that can help reduce stress levels:

1. Oatmeal and other complex carbohydrates as they release the hormone serotonin which reduces stress and boosts mood. They also contain high amounts of fiber which takes longer to digest which will not cause a spike in blood sugar levels.
2. Greek yogurt and other foods that support probiotic health. A link has been established between the gut (lower GI tract) and the brain via various chemicals. A link has also been established between poor gut health and stress. Therefore, foods that improve gut health, like Greek yogurt, also lower stress levels.
3. Salmon and other fish high in omega-3 fatty acids such as tuna, mackerel and sardines. Omega-3 fatty acids have been shown to counter act the affects of the stress hormones cortisol and adrenaline.
4. Dark chocolate and other foods rich in flavonoids such as red wine and berries. Flavonoids have been shown to limit the release of cortisol. The higher the cacao content of the dark chocolate the higher the amount of flavonoids. Look for a dark chocolate with a 70%-85% cacao level. One more thing, dark chocolate and red wine are also high in calories so consume in moderation.
5. Spinach and other leafy greens with high folate levels, such as kale and Swiss chard. Folate assists the body in producing the mood-improving hormones serotonin and dopamine.
6. Lentils and other beans, such as black and white beans, with high amounts of polyphenols which are antioxidant plant compounds. Stress can cause inflammation throughout the body and polyphenols have anti-inflammatory properties. Beans are also high in fiber which aids gut health and helps maintain a steady blood sugar level.
7. Brazil nuts and other nuts high in magnesium, like almonds and cashews. Chronic stress drains the body of magnesium which, in turn, creates more stress. Brazil nuts help prevent this vicious cycle by replacing the magnesium lost during times of chronic stress.
8. Red peppers and other foods high in vitamin C, such as citrus fruits and broccoli. Bell peppers actually have twice the amount of vitamin C as oranges. Vitamin C , aside from supporting the immune system, also helps control blood pressure and cortisol levels which makes them the perfect food for reducing stress.
9. Chamomile and other herbal teas, like peppermint and ginger, ease discomfort within the gastro-intestinal tract and they also lower cortisol levels during stressful times.
10. Carrots and other root vegetables that are high in complex carbohydrates and fiber, such as sweet potatoes and turnips. These root vegetables increase serotonin levels and help prevent blood sugar spikes within the blood stream.

Please remember that diet is just one tool in your anti-stress toolbox and simply consuming one of the above foods every few weeks will NOT help reduce stress. In order to be effective these foods need to be consumed on a regular/daily basis. As I’ve said  in previous posts, this is more of a lifestyle change rather than a quick fix.