Controlling stress with the food we eat can help contain inflammation throughout the body, as well as high levels of the hormone cortisol, which can lead to high blood sugar levels, increased appetite and weight gain, among other symptoms, according to Felicia Porrazza, a registered nutritionist in Philadelphia who helps stressed clients find natural ways to improve their overall well-being.
Are you already feeling less stressed? I believe so! Here are some food suggestions to help you live peacefully in 2021.
Try anchovies, sardines and herring, as well as salmon, trout and mackerel. These foods are a rich source of omega-3 fatty acids, which fight stress, known as DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), which play an important role in brain health.
“Increasing omega-3 fatty acids can help regulate how our bodies deal with stress,” said Porrazza. Stress can increase inflammation in the body, so if we can reduce inflammation by consuming more omega-3s, we can also potentially reduce cortisol levels, which can improve health and well-being, explained Porrazza. In fact, omega 3 helps to decrease cortisol response after acute stress, some research has shown. On the other hand, low levels of omega 3 can affect the function of the HPA axis, or hypothalamic-pituitary-adrenal axis, which plays a role in how our bodies respond to stress, according to Porrazza.
Omega-3 fats can help reduce symptoms of clinical anxiety, concluded a recent review and meta-analysis of 19 clinical trials involving more than 2,200 participants from 11 countries.
Consuming large amounts of these fatty acids in fish can also help protect us from depression, according to other research.
Need some ideas besides grilled salmon? Try a Caesar salad with anchovy vinaigrette dressing or add a bit of herring to your Sunday bagel order.
Mix with crustaceans
Mussels, clams and oysters are rich in vitamin B12, as well as omega-3, which are important nutrients in diets related to reducing anxiety, Ramsey explained.
In fact, B vitamins, including vitamin B12, help maintain the nervous system, and stress can cause a slight increase in the body’s need for these B vitamins, explained Martha McKittrick, a registered dietitian in New York who provides nutritional advice and wellness training for many stressed New Yorkers.
Vitamin B deficiency can increase the risk of developing stress-related symptoms, such as irritability, lethargy and depression.
Since vitamin B12 is not produced by plants, if you are a vegan, you should make sure that you are consuming vitamin B12 from fortified foods or supplements.
Consume more vitamin C
Foods like red and green peppers, oranges, grapefruits and kiwis are rich in vitamin C, which in high doses has antidepressant effects and improves mood, and can be useful in treating stress-related disorders.
Other research has found that vitamin C can help reduce anxiety among high school students.
To increase your vitamin C intake, try including a vitamin C-rich food with one meal and another as a snack. You can also try one of my favorites: kiwis dipped in dark chocolate or oranges for dessert!
Choose healthy carbs
Carbohydrates can help increase the production of serotonin in the brain, which is critical to influencing our mood. “Serotonin is a neurotransmitter responsible for happiness and well-being,” said Porrazza.
Serotonin has a calming effect and also promotes sleep and relaxation, explained McKittrick. In fact, low levels of serotonin in the brain, research suggested, may lead to greater vulnerability to psychosocial 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 because they make tryptophan more available in the brain.
Carbohydrates like soy and peas also provide a small dose of protein, which can help to balance blood glucose levels. This benefit is important, as fluctuations in blood glucose can cause irritability and worsen stress levels.
Also, if you eat a lot of highly processed carbohydrates that are loaded with sugar and lack healthy proteins or fats, like cookies and sweets, you can experience blood sugar spikes and falls, “and it can make you feel more stressed, “added McKittrick.
Stock up on fermented foods
Fermented foods like yogurt, kombucha, kefir, tempeh and sauerkraut contain friendly bacteria known as probiotics, which have the ability to reduce stress and cortisol levels.
In fact, randomized clinical trials with probiotics suggest a causal link between the gut microbiota and the stress response.
Are you feeling shy? Fermented foods can also help reduce symptoms of social anxiety, research shows. These probiotic-rich foods can also help control the negative thoughts associated with a bad mood.
How does it all work? Our intestinal bacteria produce about 95% of our body’s supply of serotonin, which can positively affect the way we feel, according to Porrazza. On the other hand, stress can increase inflammation and intestinal dysbiosis, which is basically an imbalance of the intestinal microbiota, and this can negatively influence mood.
Other fermented foods include yeast bread, kimchi, miso and pickles.
Ramsey fights stress with a kefir-rich banana smoothie. “I get a good dose of potassium from the banana and add nuts, cinnamon and cocoa for their anti-inflammatory properties. It’s a great boost for energy and the brain.”
Banana is also a source of vitamin B6, which helps in the conversion of tryptophan into serotonin.
Eat magnesium-rich foods
Often, when you are stressed, your magnesium levels can be depleted, explained McKittrick. “If you have a magnesium-deficient diet, you can increase stress hormones, so it’s important to eat foods rich in magnesium, such as green leafy vegetables, nuts and seeds; vegetables; and whole grains,” she said.
Beat stress with crunchy foods
“Many of my clients, when they think of crispy foods, think of potato chips, but sometimes you can manage stress with healthier crispy foods, like celery and carrots with hummus,” said Porrazza.
Cutting an apple and then chewing it can also relieve stress, as Porrazza noted with his customers. “Doing something with your hands can help them get out of their heads and give them a moment of attention, which can take them out of the stress of the moment,” she added.
Take a break for tea
Green, black and oolong teas are rich in theanine, an amino acid that helps reduce stress and promotes feelings of calm.
These teas are also rich in antioxidants, which can help reduce oxidative stress in the body, which helps protect against disease.
Black tea, in particular, has been studied for its role in recovering from stress and reducing cortisol levels.
And while there is not enough research to show that chamomile reduces stress, sitting and drinking a cup of this herbal tea can be calming for some, explained Porrazza.
Other Diet Tips to End Stress
Lastly, there are some diet strategies to avoid in order to feel less stressed. One is to consume less caffeine.
“Caffeine has effects on the brain and the nervous system and can raise cortisol levels and exacerbate the effects of stress on the body,” said McKittrick.
Because of the effects of caffeine, it is important to pay attention to how your body responds to caffeine. “If I’m stressed, I can only have half a cup of coffee,” added McKittrick.
And it is important not to go too long without eating. This can cause low blood sugar, which can make you feel more irritable and make your stress worse. “It is very individual, but for the majority, I would say it is not more than four to five hours without eating – but pay attention to your own body,” said McKittrick.
