How to Relieve Stress With These 10 Super Foods

Stress is a major contributing factor to a decline in mental health expressed sometimes through anxiety and depression which could lead to suicide. Already so many have been lost to suicide and the number keeps growing. We can no longer pretend that stress is not harmful to a person.

Apart from suicide, the other effect of stress is a steady decline in the health of an individual which can lead to a number of health challenges.

The damage caused by stress is profoundly triggered by hectic schedules, short work deadlines and sometimes it is induced by environmental influences. All these work to cause damage to the body by lowering the immune strength of the body. As we know the immune system acts as the body's natural defense. 

Fortunately, there are foods that can be used to reduce the harmful side effects of stress while nourishing the body. Yes, you can combat stress using these simple everyday activities that we often overlook. Eating healthy foods is an effective and natural method of reducing stress. 

Why do I  need to eat healthy foods?

Usually, the food you're most likely to turn to when stressed is comfort or soul foods like big burgers, fried chicken. In summary, you end up with big packs of greasy takeaways, sweets, and alcohol. 

While people find some comfort in eating this food and drown their worries with some beer or wine, it is only a temporary measure that numbs the feeling of stress and provides the illusion of relief. It is not a permanent solution and comes with its own set of problems.

Since your body is not getting the right amount of nutrients, it begins to weaken the body and you begin to feel weak and less energetic, lethargic, and in some cases, you feel disoriented and unable to concentrate on work or family. This too can lead to even higher stress levels.

If you notice that you feel more stressed out than usual, it is vital to identify which foods are best for dealing with stress and what to avoid to help you achieve a state of calmness and focus. The best strategy to combat stress is to eat a healthy, balanced diet.

Stock up on foods that combat stress, boost your mental capacity, and keep you in good health. Choosing stress-busting foods may sound difficult but it isn't. These food are around us and easy to access and they give a more lasting result as against temporary fixes brought in by alcohol and the likes.

Here are some of the best foods that combat stress

10 Foods that you can eat to combat stress 

1. Blueberries

                            Photo by Brigitte Tohm on Unsplash

Blueberries are nature's gift to mankind for food and better health. when eaten, it acts as a good stress buster. Filled with antioxidants and vitamin which rejuvenates the body by repairing and reviving cells that have been damaged by the impact of stress and sickness. 

The high antioxidant content of blueberries makes it potent for neutralizing the effects of free radicals in the body thus preventing further cell damage.  The health benefits of blueberries include improved cognition and improved focus; all these actually boost your ability to deal with stress. 

So if you feel stressed and need to eat something try replacing the sweet snack for a treat of blueberries to help you stay calm.

2. Dark chocolate

                              Photo by Tetiana Bykovets on Unsplash

Chocolates are usually considered by many as an unhealthy treat because it is packed with calories, but there is a connection between chocolate consumption and mood lift. While it is not advisable to munch away at dark chocolates every time you feel stressed, you can eat chocolates to feel better when stressed. 

This should however be done in moderation because of the high-calorie content of chocolate. On the bright side, dark chocolates contain flavonoids and polyphenols which relax the blood vessels, reducing blood pressure, and leaves a calming effect on the body. 

3. Avocados

Photo by Daria Shevtsova from Pexels

Avocados are fruits that you have to keep handy in your kitchen. They are rich and creamy and are known to contain glutathione. Hence, avocados beneficial if you want to shed some weight and would come in handy If you are stressed. 

You get to eat without paying too much attention to weight gain. Other benefits of avocados include feelings of satiation, which prevent you from overeating, leaving you relaxed, lighter, and satisfied. You end up less stressed and in better shape to face your daily routine. 

4. Nuts

Cashews, pistachios, and walnuts are other healthy options as snacks because they are both crunchy and tasty. The sweet flavor of nuts appeals to the taste buds, and they contain plant protein and healthy plant-based fat like omega -3 that is beneficial to the body. 

Cashews are rich in zinc and they build up the body,'s zinc level. Zinc deficiency has been attributed as a major cause of anxiety and stress. This means, taking some cashew nut to replenish your zinc level is a sure way of keeping stress under check. 

An added advantage of nuts is the fact that they help you lose weight. Pistachios on the other hand have been found to be effective in releasing tension on the heart by constricting dilated arteries when stressed.

5. Salmon

Salmons are rich in omega-3, a powerful and important anti-inflammatory agent recorded as helpful in the reduction of stress by controlling cortisol. Omega 3 also helps with adrenaline by coaxing the body to a state of calm. This puts salmon as good food for addressing stress. Eating salmon with a combination of other healthy foods listed will definitely clear all indications of stress.

6. Chamomile Tea

When it comes to managing stress both what you eat and drink are important. This calls for careful consideration of the health benefits of what you drink. Drinks high in sugars, or caffeine tend to worsen the state of those who suffer from stress. So, consuming coffee, carbonated drinks, and even energy drinks on a regular basis, can put you at risk of increased stress levels.

Chamomile tea is a better option with soothing properties. Clinical trials on the effects of this tea point to its effectiveness have the reduction of the has of anxiety disorder. 

7. Beef 

Eat grass-fed beef instead of grain-fed beef. Grass-fed beef is rich in antioxidants, and vitamins which help your body fight diseases, stress, and anxiety. Although you may end up spending a little more on this, your beef dishes end up with lesser fat but a healthier ratio of omega 3.

8. Oatmeal

Oatmeal is a great food to eat if you are stressed. They not only fill you up, their numerous health benefits cannot be ignored. Oatmeals are high in fiber content and fill you up faster and keep you feeling full for longer periods of time. 

They are known to induce the brain to produce serotonin, a hormone that makes you feel good, and less stressed, in addition to the fact that they clean up your digestive tract.

 

9. Green Leafy Vegetables

Greens should form part of our diet especially leafy greens.. Green leafy vegetables are packed with antioxidants and nutrients to help you stay fit and healthy. Darker greens like spinach are so good, as they are folate which can trigger the release of serotonin and lift your mood.

So, adding leafy green as a major element in your dishes will help you stay happier, healthier, and calmer.

10. Fermented foods

Fermented foods like yogurt can prove to be very beneficial for stress management. They contain 'good' bacteria that keep the digestive tract healthy and aid digestion. These bacteria are also reported to have a good effect on the vagus nerve. 

This relationship between the good bacteria in the digestive tract and the vagus nerve results in the transmission of mood-lifting signals from the brain to the body. This makes food like yogurt great for improving mental health and stress reduction.

Having listed some foods which are good for reducing stress, you will need to have a good diet plan

Putting Together Your Diet Plan

Coming up with a good meal plan whether for the week or months is crucial. Pick from the listed foods and create a meal that will be satisfying, rich, and soothing.

A good combination of food for the perfect stress-busting meal plan would comprise 

Breakfast: A plate of oatmeal mixed with small slices of berries, a smoothie made with avocados, greens, and berries.

Mid-morning snack: Natural unsweetened yogurt topped with fruits or a handful of nuts

Lunch: A plate of rice with salmon and salad made with plenty of leafy greens 

Afternoon snack: Cashew nut or walnuts

Dinner: Grass-fed beef or salmon with vegetables

Before bed: Chamomile tea

Of course, these meals are only guides and can be modified to suit your taste and preferences.

However, control is necessary with the serving portion size to avoid piling on excess weight.

This list is not conclusive so please comment and share other foods with calming and stress-busting.effect in the comments. 

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How to manage stress the easy way 

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