Learning to regulate stress and anxiety through diet is tough!
When it comes to stress and anxiety, what you eat can have a big impact on how you feel. foods that are high in sugar and unhealthy fats can actually increase levels of stress and anxiety, while foods that are rich in vitamins, minerals, and antioxidants can help to reduce them. The substances we consume are critically important in helping to regulate our stress and anxiety levels.
Food
Here are some foods that can help to decrease stress and anxiety levels:
- Omega-3 fatty acids: Found in fish like salmon and tuna, as well as in nuts and seeds, omega-3 fatty acids help to fight inflammation and support brain health.
- Probiotics: These helpful bacteria are found in yogurt, sauerkraut, kimchi, and other fermented foods. They help to keep the gut healthy, which can in turn help to reduce stress and anxiety levels.
- Dark chocolate: Chocolate contains compounds that can help to decrease stress hormones, and its antioxidants can help to protect the brain. Just be sure to choose dark chocolate with a high cocoa content for the most benefits.
- Green tea: Green tea is rich in antioxidants and also contains L-theanine, an amino acid that has been shown to promote relaxation.
- Avocados: Avocados are a good source of healthy fats, as well as vitamins B6 and C, all of which can help to reduce stress and anxiety levels.
Vitamins and supplements
In addition to eating foods that are good for stress and anxiety, there are also a few vitamins and supplements that can be helpful.
- Vitamin B complex: This group of vitamins is important for brain health, and can help to reduce stress and anxiety levels.
- Magnesium: magnesium is a mineral that helps to relax the body and mind. It can be found in foods like dark leafy greens, nuts, and seeds.
- Ashwagandha: This herb is commonly used in Ayurvedic medicine to help decrease stress and anxiety levels. It can be taken in supplement form or consumed as a tea.
While these foods, vitamins, and supplements can all help to reduce stress and anxiety, it’s also important to manage stress in other ways. Exercise, relaxation techniques, and therapy can also be helpful. Speak with a doctor or mental health professional if stress and anxiety are impacting your life in a negative way.
Minerals
Some minerals that can help to regulate stress and anxiety levels include:
- Calcium: Calcium helps to regulate the nervous system and can be found in dairy products, leafy greens, and sesame seeds.
- Iron: Iron is necessary for the production of serotonin, a brain chemical that helps to regulate mood. It can be found in foods like dark leafy greens, red meat, and beans.
- Potassium: Potassium helps to reduce stress hormones and can be found in foods like bananas, sweet potatoes, and tomatoes.
- Zinc: Zinc helps to reduce stress and anxiety by supporting the immune system. It can be found in foods like oysters, beef, and pumpkin seeds.
The foods that we eat can have a big impact on our stress and anxiety levels. There are a number of foods, vitamins, minerals, and supplements that can help to reduce stress and anxiety. In addition to eating these foods, it’s important to find other ways to manage stress. Exercise, relaxation techniques, and therapy can be helpful.
Antioxidants
Some foods that are high in antioxidants and can help to reduce stress and anxiety levels include:
- Berries: Blueberries, raspberries, and strawberries are all rich in antioxidants.
- Dark chocolate: As mentioned before, dark chocolate with a high cocoa content is full of antioxidants.
- Nuts and seeds: Walnuts, almonds, and sunflower seeds are all good sources of antioxidants.
- Green tea: Green tea is not only rich in antioxidants, but also contains L-theanine, an amino acid that has been shown to promote relaxation.
Antioxidants help to protect the body against damage from free radicals. Free radicals are unstable molecules that can cause cell damage and lead to chronic diseases. foods high in antioxidants can help to reduce stress and anxiety levels by helping to protect the body against free radical damage.
Eating foods that are good for your physical and mental health is a great way to help reduce stress and anxiety. However, in order to regulate stress and anxiety its important that we are aware and mindful of what we are eating. So, next time you’re feeling stressed, try reaching for some of these foods instead of sugary snacks or comfort foods.
Reducing stress through eating is just one of the daily prompts on the 60 Days of Calmness Challenge – Click here to download the free printable cards!
