Stress is a part of life, but when it becomes chronic, it can negatively affect mental and physical health. While occasional stress is normal, prolonged stress can cause anxiety, high blood pressure, digestive issues, and weakened immunity.
Fortunately, diet can be a helpful tool in managing stress. This blog explores the best foods to relieve stress and promote a healthy mind and body.
Top foods to help relieve stress
A well-balanced diet is good for stress management. Stress reducing foods have specific properties that lower cortisol levels, boost serotonin production and provide calming nutrients. The following are some of the foods that reduce stress and anxiety.
1. Water
Proper hydration is important for overall health and stress management. Even mild dehydration can result in fatigue, irritability, and difficulty concentrating, which can amplify stress.
Drinking enough water throughout the day helps keep the body functioning optimally, maintaining energy levels and cognitive function. Water also aids in flushing out toxins, keeping the body refreshed and reducing physical stress. Drinking at least 6-8 glasses of water daily, but individual needs may vary based on activity level and climate.
2. Fruit juice
Fresh fruit juices, especially those made from citrus, berries, and pomegranates, are excellent for stress relief. Natural fruit juices have high levels of vitamins, antioxidants, and natural sugars that help stabilise mood and energy. Vitamin C in fruit juices has been shown to lower cortisol levels.
Additionally, potassium and magnesium in fresh juices support muscle relaxation and lower blood pressure. Avoid packaged juices with added sugars, as they can contribute to energy spikes and crashes that increase stress.
3. Oranges
This super-tasty and refreshing citrus fruit is considered the best food to reduce stress. Vitamin C in oranges helps lower stress levels by reducing cortisol production. This essential vitamin also strengthens the immune system, which can weaken due to prolonged stress. Oranges provide natural sugars and fibre that offer a quick energy boost and do not cause fluctuations in blood sugar levels.
4. Nuts and seeds
Nuts and seeds are good sources of magnesium, healthy fats, and protein, which help regulate stress levels. Almonds, walnuts, sunflower seeds, and flaxseeds contain omega-3 fatty acids that assist brain function and reduce anxiety. Magnesium also helps with muscle relaxation and better sleep quality, which are important for managing stress.
5. Leafy greens
Leafy greens like spinach and kale are packed with stress-reducing nutrients like magnesium, folate, and vitamin C. All these nutrients help produce dopamine, the neurotransmitter that promotes relaxation and happiness. Magnesium can help regulate the nervous system, preventing stress-related tension and headaches.
6. Eggs
Eggs have B vitamins, essential amino acids, and protein, all contributing to stress reduction. B vitamins, particularly B6 and B12, support brain function and help produce serotonin, a neurotransmitter that regulates mood. Eggs also contain choline, which plays a role in reducing anxiety and promoting cognitive health.
7. Blueberries
Blueberries contain anthocyanins that help reduce inflammation and protect the brain from stress-related damage. They support the production of dopamine and serotonin, which enhance mood and reduce anxiety. The fibre in blueberries helps regulate blood sugar levels, preventing energy fluctuations that can contribute to stress.
Adding blueberries to yoghurt, smoothies, or oatmeal is a delicious way to enjoy their benefits. Although blueberries may not be available or expensive in India, they can be substituted with black jamun, amla, or black grapes.
8. Avocado
Avocados are packed with healthy fats, B vitamins, and potassium, all of which are required in foods to relieve stress and anxiety. The monounsaturated fats in avocados help brain health and reduce inflammation caused by stress. B vitamins are important in nervous system function, allowing the body to handle stress more efficiently. Potassium in avocados helps regulate blood pressure and prevent stress-related heart issues.
9. Sunflower seeds
Sunflower seeds have magnesium, vitamin E and healthy fats that help in muscle relaxation and prevent tension headaches caused by stress. Vitamin E has antioxidants which protect cells from stress-related damage. Sunflower seeds also contain tryptophan, an amino acid that supports serotonin production, improving mood and promoting relaxation.
10. Broccoli
Broccoli has a lot of nutrients that help combat stress quite effectively. It contains folate, vitamin C, and fibre, which support brain function and improve mood stability. Folate is one of the main nutrients of foods that reduce stress hormones and promote serotonin production which helps to prevent mood swings caused by stress. Vitamin C in broccoli lowers cortisol levels and strengthens the immune system. The fibre in broccoli supports gut health, which has been linked to improved mental well-being.
FAQs
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Can diet alone reduce stress?
Diet plays a big role in stress management but it should be combined with healthy habits like exercise, proper sleep, and relaxation for the best results.
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How quickly do stress-reducing foods work?
The effects of stress-relieving foods vary. Some, like oranges and fruit juices, provide an immediate boost, while others, like nuts and leafy greens, offer long-term benefits when consumed regularly.
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Can too much caffeine increase stress?
Excessive caffeine intake is known to elevate cortisol levels, which leads to increased stress and anxiety.
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Are processed foods bad for stress management?
Processed foods with sugar and unhealthy fats can cause energy crashes and increase stress levels. Whole, natural foods with fibre are the best option for maintaining a balanced mood.
Conclusion
Eating the right foods that are rich in vitamins, antioxidants, and healthy fats can support stress management and promote overall well-being. While diet plays an important role in long-term stress management, there are certain measures you need to take for an added layer of security.
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Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.