In the fast-paced world we live in, stress has become an unwelcome yet frequent visitor in our daily lives. It can have profound impacts on our mental and physical health. However, while nutrition alone can’t solve all emotional issues, adopting a holistic lifestyle approach, including what we eat, can significantly alleviate stress.
The Role of Diet in Stress Management
The cornerstone of stress management through diet focuses on lowering inflammation within the body, which can be achieved by adopting an anti-inflammatory diet. This includes consuming fewer processed foods and more whole foods, which help to reduce cortisol, a stress hormone, naturally.
Certain nutrients play a pivotal role in moderating our mood. For instance, dietary fiber found in whole grains like brown rice, millet, and quinoa, and in beans and legumes, helps decrease inflammation, including in the brain. Moreover, fruits and vegetables rich in vitamins and minerals support the production of serotonin and dopamine, neurotransmitters that promote a feeling of well-being. For example, oranges and strawberries, rich in Vitamin C, alongside bananas, which are high in Vitamin B6, potassium, and magnesium, are particularly beneficial. Leafy greens rich in folates and magnesium also contribute to this effect.
Nuts and seeds such as pistachios, walnuts, almonds, chia, and pumpkin seeds are also essential, with just a handful a day helping to diminish stress levels. Additionally, omega-3 fatty acids, found in fatty fish like salmon and plant-based sources such as walnuts and flax seeds, can mitigate surges in stress hormones and ease symptoms of depression.
Fermented foods, too, play a crucial role by enhancing gut health, which is closely linked to mood and mental health. Foods like plain yogurt, kimchi, and sauerkraut introduce beneficial live bacteria that may help decrease anxiety.
Managing Anxiety with Mindful Eating
Conversely, certain foods can exacerbate anxiety. Caffeine and alcohol, for example, can increase anxiety if consumed in large amounts. It’s recommended to limit caffeine intake to under 400 mg per day — roughly the amount in two cups of brewed coffee — to avoid these effects.
To fully harness the stress-relieving benefits of these foods, it is advised to incorporate a variety of nutrient-dense options into one’s diet, ensure adequate hydration, and practice mindful eating habits. In moments of acute stress, quick fixes like snacking on pumpkin seeds or dark chocolate (with at least 90% cocoa and no sugar) can be surprisingly effective. These foods are rich in magnesium, which helps reduce stress.
Lastly, maintaining regular mealtimes can help regulate blood sugar levels, which, if consistently low, can lead to increased cortisol production. Avoiding high-sugar foods, excessive caffeine, and alcohol can also aid in maintaining optimal mental wellbeing.
Shared by: Ms. Sumrana Hashim and Dr Latha Sashi,
Authors Bio: Ms. Sumrana Hashim, Dietician, Fernandez Hospital and Dr Latha Sashi Chief Nutritionist and Head, Department of Clinical Nutrition & Dietetics, Fernandez Hospital
