Stress is inevitable in our lives; what matters is how we deal with it. In addition to techniques like walking or deep breathing, an easier way to cope with stress is to include some specific foods in your diet. But can food really affect stress levels? Yes! Here are which foods can make a noticeable difference and how to get started.
The connection between stress and food
Stress and food have a interconnected relationship. When the body produces stress hormones, like cortisol, they affect appetite and digestion. Foods rich in nutrients, like magnesium and omega-3s, help the nervous system and reduce inflammation, improving how your body responds to stress.
"Comfort" foods: Beware!
In times of stress, many of us turn to fast foods, high in sugar and white flour, for a temporary satisfaction. But these foods can cause blood sugar swings and irritability in the long term. For this reason, it's important to consume them in moderation and not rely on them to manage stress.
Foods that help reduce stress
1. Dark chocolate
Rich in antioxidants and magnesium, dark chocolate helps the body relax and improves mood. Due to its flavonoid content, it increases serotonin levels. For best results, choose dark chocolate with a high cocoa content.
2. Whole grains
Unrefined grains, like oats, help stabilize blood sugar and reduce mood swings. They are rich in complex carbohydrates that increase serotonin production and improve feelings of calm.
3. Nuts and seeds
Walnuts, almonds, chia seeds, and pumpkin seeds are rich in magnesium and healthy fats. Eating them may reduce the risk of depression and help regulate mood. As easy-to-carry snacks, they're ideal for a snack during the day.
4. Green vegetables
Leafy greens, like spinach, kale, and arugula, are excellent sources of magnesium, which helps improve sleep and manage stress. Spinach is especially easy to incorporate into recipes and supports the body's natural response to stress.
5. Fatty fish
Fish like salmon and mackerel are rich in omega-3 fatty acids, which help reduce inflammation and protect the brain from the effects of stress. Salmon also lowers cortisol levels, helping the body calm down faster.
6. Small fruits
Blueberries, blackberries, and other small berries are packed with antioxidants that fight inflammation and help calm the mind. These fruits are also an excellent source of vitamin C, which helps fight stress.
7. Herbal teas
Herbal teas, such as chamomile, are known for their calming effects. Caffeine-free, these teas are ideal to consume before bed to help with relaxation and improve sleep quality.
How to include these foods in your diet?
If incorporating all of these foods at once seems difficult, start with one food you enjoy and eat regularly. Then, add another until you create a diet rich in foods that help your body and mind cope better with stress.
Stress may not disappear completely, but by choosing the right foods, you can positively influence how you feel and react to it.
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