10 Science Backed Foods That Reduce Stress
In today's fast-paced world, stress has become an ever-present companion in our lives. The demands of work, family, and personal commitments can take a toll on our mental and physical well-being. Fortunately, nature provides us with an array of stress-reducing superfoods that can help us find peace and calm amidst the chaos. These foods not only taste delicious but also offer numerous health benefits that can soothe your nerves and promote relaxation. So, let's explore 10 superfoods that can help reduce stress and improve your overall well-being.
1.Green Tea
Green teas such as white, green, black and oolong contain a compound called L-theanine which has a calming effect on the central nervous system. One eight week study found that participants consuming 200-400 mg of L-theanine per day noted reduced stress and anxiety in comparison to the group taking a placebo. While traditional green tea only has about 5 mg per cup Matcha contains 20-30 mg per cup making it the optimal choice for reducing stress.
2. Leafy Greens
Leafy greens like spinach, kale, and Swiss chard are rich in magnesium, a mineral that plays a crucial role in regulating stress hormones. A magnesium deficiency can lead to increased stress and anxiety in turn increased stress and anxiety and lead to a magnesium deficiency making this a vicious cycle if we’re not consuming enough making these greens an essential addition to your diet.
3. Apple Cider Vinegar
Probiotic-rich foods like Apple Cider Vinegar (make sure you’re looking for one that is raw, unfiltered with the mother) positively influence gut health, which in turn influences mental well-being. Probiotics have such an impact on mental health that they have even been termed psychobiotics. Studies have found that during times of stress probiotics can assist with the production and release of neurotransmitters that support stress regulation. A healthy gut microbiome can help regulate stress hormones and improve mood, making apple cider vinegar a great addition to your diet. An imbalanced gut microbiome can also lead to increased stress and mental health conditions. If you feel you may have gut imbalance I recommend exploring our Gut Reset Protocol.
4. Artichoke
Artichokes are high in a type of fiber called prebiotic. Prebiotics feed the healthy gut bacteria. We already mentioned the impact of a healthy gut microbiome on stress so let’s dive into the benefits of fiber on stress. In addition to fiber’s positive impact on gut health it also helps maintain healthy blood sugar levels and reducing inflammation. Inflammation has been associated with increased depression. When we decrease inflammation in our bodies our moods improve. When our blood sugars are more stable we tend to have stabler moods.
5. Fatty Fish
Fatty fish like salmon, mackerel, and trout are high in omega-3 fatty acids, which have been linked to reduced levels of anxiety and depression. Recently omega-3s have even been recommended for the treatment of depression. These wonderful fats support brain health and can help stabilize mood. I recommend consuming 4 ounces of fatty fish 2-3 times per week.
6. Nuts and Seeds
Nuts and seeds are excellent sources of stress-reducing nutrients. These snacks provide a combination of healthy fats, vitamins, and minerals, including magnesium and zinc, which promote relaxation and mental well-being. The vitamin E contained in nuts and seeds has been shown to reduce oxidative stress. I recommend eating 1/4 cup per day for optimal benefits.
7. Avocado
Creamy and rich in healthy fats, avocados are a fantastic addition to a stress-reducing diet. The monounsaturated fats in avocados can help lower blood pressure, and their potassium content supports overall heart health, reducing stress on your cardiovascular system.
8. Oats
Oats are a great source of complex carbohydrates that can boost serotonin levels, the brain's natural mood stabilizer. . I recommend eating oats with an additional protein source such as clean protein powder, nuts, almond butter or a hard boiled egg on the side. This way they will provide a steady release of energy, keeping blood sugar levels stable and helping to reduce feelings of stress and irritability.
9. Chamomile Tea
Chamomile tea has long been praised for its calming effects. This herbal tea contains antioxidants and compounds that can interact with receptors in the brain to reduce stress and promote relaxation. Sipping a warm cup of chamomile tea before bedtime is an excellent way to unwind.
10. Turmeric
Turmeric contains curcumin, a compound with powerful anti-inflammatory and antioxidant properties. These qualities can help combat stress, depression, and anxiety by reducing inflammation in the body and supporting overall brain health.
Conclusion
Incorporating stress-reducing superfoods into your daily meals is a proactive and delicious way to combat the stressors of modern life. These foods not only provide essential nutrients but also have a direct impact on your mood, anxiety levels, and overall well-being. So, the next time you feel stress creeping in, reach for these stress-busting superfoods to nourish your body and find your path to calm and relaxation.
