When we’re stressed out, we tend to turn to foods that are our traditional “comfort” foods. Foods like macaroni and cheese, fried foods, and large meals that include seconds. “Comfort foods” also include the chocolate, chips, ice cream, fast food, and other sweet or fatty foods. And who hasn’t found comfort in a cocktail or glass of wine or bottle of beer after a stressful day? However, these choices aren’t a good permanent solution for dealing with stress.
Unhealthy foods may make you feel better temporarily, but in the long run, they will make you feel worse. If you don’t provide your body with the right nutrition, you can begin to feel less energetic, more lethargic, and you may even suffer a loss of concentration and focus. All of this, along with the weight that may be creeping up on you, can lead to even more stress.
Foods that Fight Stress
One of the best ways to fight stress is to have a healthy, balanced diet. Think leafy vegetables, fresh fruit, nuts and seeds, whole grains, and lean proteins. Eating a combination of these healthy foods will help ensure that your body gets the optimum amount of nutrients to help combat stress and anxiety. These stress-busting foods will help to heal and calm your mind permanently, rather than providing a temporary fix.
Some of the best stress-fighting foods include:
• Green Leafy Vegetables – Leafy green vegetables should be a staple in everyone’s diet because they are full of nutrients and antioxidants that help fight off disease. Not only do leafy greens help combat stress, but they also leave your body feeling healthier and more energized. And as an added bonus, dark leafy greens like spinach are rich in folate, which helps your body produce more of the “feel-good” chemical, serotonin.
• Blueberries – Blueberries are a “superfood,” which means they are high in the micronutrients that are essential to helping your body thrive. In fact, blueberries have some of the highest levels of a phytonutrient called anthocyanin, which has been linked to a wide range of health benefits including sharper cognition, better focus, and a clearer mind.
• Avocado – Avocado is a creamy and versatile fruit that can be enjoyed raw, and can be added to sauces, dressings, dips and smoothies. These nutrient-dense fruits help to stress-proof your body because they are high in glutathione, which blocks the absorption of certain fats that cause oxidative damage. At the same time, avocados help your body better absorb nutrients like vitamins, A, D, E, and K, which also boosts their stress-busting properties. A word of caution: make sure to control your portions when eating avocado, because it is high in fat.
• Chocolate – Studies have shown that eating chocolate can actually boost your mood by raising serotonin levels in the brain. Dark chocolate is especially good for you, because it contains more flavonols and polyphenols, which are important antioxidants that can help combat stress. However, chocolate should be eaten in moderation and as part of a healthy and balanced diet.
• Nuts – Nuts also help to combat stress and anxiety over the long run. Pistachios can help lower vascular constriction when you are stressed, putting less pressure on your heart by further dilating your arteries. Almonds and walnuts are high in the antioxidant vitamin E, as well as zinc, which both help boost your immune system. And all three are a source of the B-vitamins that help the body manage stress. Note that nuts are high in fat, so portions should be limited.
• Seeds – Seeds are small, but they are known for helping to combat stress. Take pumpkin seeds, for example, which are high in magnesium and contribute to a healthy nervous system. Or sunflower seeds, which are high in tryptophan and help boost the production of serotonin and melatonin (linked to sleep).
• Oatmeal – Oatmeal is a filling food that may be viewed as a comfort food by some, but it also has a large number of healthy properties that help boost your mood and fight off stress. Oatmeal is a complex carbohydrate that helps your body produce higher levels of the feel-good chemical serotonin, which helps you to feel calmer and less stressed.
Fermented foods – Fermented foods can help to keep your gut healthy, which will help to improve your mental health and reduce your stress levels. The beneficial bacteria found in fermented foods and drinks like kombucha can have a direct effect on your brain chemistry by transmitting positive mood and behavior regulating signals to your brain.
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