Stressed out? It might be time to look at your dietary habits. Eating well isn’t only about getting a flat stomach or fitting into your skinny jeans. The foods you put on your plate can help reduce the stress in your life and even affect brain health. Many studies have shown that eating certain foods will not only make you feel better but also help control how you react to stressful situations.
The most important factor for stress management is the totality of your diet and adopting healthy lifestyle habits, like getting enough sleep and staying physically active. Single foods will have less of an impact than eating a balanced diet of whole foods and cutting back on sugar, ultra-processed carbohydrates, and caffeine, which cause blood sugar spikes and drops. But here are some foods to include in your diet if you’re trying to improve how your body manages stress.
Oatmeal
What’s on your plate in the morning? Make sure it’s not a muffin and a cup of coffee. Go for the whole grain instead. Oatmeal is a slow-release carbohydrate, which releases its sugars into your body at a steady pace, rather than all at once. This makes it an ideal food if you’re a stress eater looking to keep your blood sugar under control and prevent spikes.
Sharp rises in blood glucose followed by a fall can trigger anxiety and make it harder to manage stress. Oatmeal is a slowly absorbed carbohydrate, thanks to its high fiber content, so it will keep your blood sugar level steadier. As a bonus, oatmeal will also give you more sustained energy than that sugary muffin made from refined carbohydrates.
The best option is steel-cut oats, the least processed form of oatmeal. The worst is quick oats, especially the type in packages with added sugar. You can prepare steel-cut oats easily in a slow cooker, and enjoy them with nuts, berries, seeds, or spices for more flavor and nutrients. You can even add other healthy additions, like camu-camu powder, matcha powder, ground flaxseed, or hemp seed.
Dark chocolate
Despite the small amount of caffeine in dark chocolate, biting into a square of dark chocolate may help you better manage stress. Dark chocolate contains magnesium, a mineral that helps with stress management. Magnesium is essential for nerve and muscle function and helps regulate blood sugar levels, blood pressure, and the body’s stress response. One ounce of dark chocolate contains about 42 milligrams (mg) of magnesium.
There’s science behind dark chocolate for stress management. A 2018 study linked the consumption of dark chocolate with a high cacao content (at least 70% cacao, 30%) with positive effects on stress and mood. Plus, research suggests dark chocolate may be beneficial for brain health too. Scientists point out that antioxidants called flavonoids in dark chocolate may explain these benefits. Flavonoids have anti-inflammatory activity that’s beneficial for your brain and cardiovascular system. So, choose your dark chocolate carefully, eat it in moderation, and enjoy its calming benefits.
Green tea
Green tea contains antioxidants called catechins, which may reduce inflammation and lower blood pressure. Research also suggests green tea could reduce the risk of some forms of cancer, diabetes, heart disease, and Alzheimer’s disease, although this needs more in-depth research. Most of the benefits for disease prevention are from laboratory and animal studies.
Despite its caffeine content, green tea may have a calming effect. If you choose high-quality green tea, it contains theanine, a derivative of an amino acid that helps your body relax without making you feel sleepy. People describe the effects of theanine as a restful state of alertness.
Is there science to support it? According to Healthline.com, four out of five randomized controlled studies found theanine was useful for easing anxiety symptoms and reducing stress. For the most benefits, choose quality Japanese green tea and brew it yourself from loose leaf tea leaves.
Walnuts
Walnuts are an excellent source of healthy fats (omega-3s) and can help you feel fuller longer. They’re also rich in protein. For heart health, guidelines suggest consuming a small handful daily to reduce inflammation and improve blood lipids. According to science, a handful of walnuts daily could help you manage stress.
Researchers at Penn State found that a diet rich in walnuts and walnut oil reduces the body’s stress response, and even limits the rise in blood pressure that accompanies stress. Participants who enjoyed walnuts or walnut oil had a lower resting blood pressure and a reduced rise in pressure in response to stress. Why not add chopped walnuts to your oatmeal in the morning? Walnuts are a crunchy, nutrient-dense snack that will help you reclaim your calm.
Fatty fish
Fatty fish like salmon, tuna, and sardines are an excellent source of omega-3 fatty acids. These healthy fats have a positive effect on your mood and stress levels. Omega-3 fatty acids are also found in eggs, flaxseeds, and walnuts.
Omega-3 fatty acids are anti-inflammatory, so they can help reduce inflammation throughout the body–including the brain–which is linked to stress and depression. One study published in JAMA Network Open and discussed by Harvard Health found that people who consumed around 2,000 milligrams of omega-3s per day experienced a reduction in anxiety symptoms.
If you eat fatty fish, follow the Environmental Protection Agency’s guidelines for how much to consume each week, based on the type of fish. Some fish contain higher levels of toxins, including heavy metals. You can find guidelines on their website.
Conclusion
Don’t forget to keep an eye on your diet as a whole: it makes sense that eating better would help reduce your stress levels since being stressed out is a strain both on your body and mind. Even something as simple as avoiding sugary drinks, cutting back on caffeine, and reducing sugar can help tame stress. But adding these foods to your diet may offer additional health benefits too. Enjoy!
References:
“New studies show dark chocolate consumption reduces stress and ….” news.llu.edu/for-journalists/press-releases/new-studies-show-dark-chocolate-consumption-reduces-stress-and-inflammation-while-improving-memory-immunity-and-mood.
Chauhan A, Chauhan V. Beneficial Effects of Walnuts on Cognition and Brain Health. Nutrients. 2020;12(2):550. Published 2020 Feb 20. doi:10.3390/nu12020550.
“Omega-3s for anxiety? – Harvard Health.” 01 Jan. 2019, health.harvard.edu/mind-and-mood/omega-3s-for-anxiety.
“Walnuts, walnut oil improve reaction to stress | Penn State University.” psu.edu/news/health-and-human-development/story/walnuts-walnut-oil-improve-reaction-stress/.
“L-Theanine: Dosage, Benefits, and Side Effects – Healthline.” 20 Jan. 2021, healthline.com/health/l-theanine
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