meditation. Mindfulness. movement. Discover three alliteration in stress reduction practices. It’s no secret that these ubiquitous solutions to stress are widely written about and adopted. After all, they are known Increased stress resilience And it improves your ability to cope with triggers. But as we know, the food we eat can also have the power to change how we feel. In fact, it’s no secret that a nutritious diet can improve your mood. And when it comes to the best stress relief foods, delicious and helpful ingredients are the key to feeling your best.
I’m wary of sweeping generalizations, but it’s safe to say that we’re all probably pretty familiar with the concept of stress. We can probably guess that we have all experienced it too. Reports of a national mental health crisis are increasing and have been for several years. March 2022 ValuePenguin Survey It found that 84% of Americans feel stressed at least once a week (up from 78% reported in March 2021). In other words, it’s not good.
stress relief food expert
But the good news is that we can intentionally design our meals, snacks, drinks, and occasional treats to combat increasing stress. When it comes to stress-relieving foods, the usual suspects dominate. Fruits, nuts, and adaptogenic herbs are best, but adding a few amazing superfoods to the mix (hint, hint: organ meats) will contribute to a happier, healthier outlook and life.
I’ve teased takeout long enough. from now on Kim Rose, RDNWe share our expertise in the world of stress-relieving foods. Read on for the top 7 foods to eat for stress and key insights into the role diet plays in improving your mental and emotional health. Let’s dive in.
Kim Rose, RDN
Kim Rose, RDN, CDCES, CNSC is a registered dietitian nutritionist based in Florida. Her mission is to guide others to become more educated and aware of how to address their personal health issues. Kim provides culturally inclusive nutritional counseling, covering common and complex food and wellness topics with an emphasis on individual needs.
Foods to Avoid or Limit to Reduce Stress
Rose cites alcohol and “sugar- and caffeinated beverages,” such as energy drinks, as two of the biggest causes of stress. A nutritionist says: “Energy drinks can give you artificial energy, but undesirable mental health outcomes “It’s stressful.” Of course, our social and even professional lives often consist of going out for drinks, ordering wine with dinner, and enjoying the occasional nightcap. But according to Rose, adopting a cool, curious lifestyle can help keep your stress levels stable. (Because in the end, A little *good* stress. It has its own health benefits.)
If you don’t want to quit drinking completely, Rose recommends looking at the Centers for Disease Control and Prevention’s recommendations for safe amounts of alcohol. The recommended daily amount is no more than 1 drink per day for women and no more than 2 drinks per day for men. “Alcohol may initially loosen your inhibitions and relieve stress, but you’ll likely end up more stressed than you were before you started drinking,” she says. (See here for some of our favorite non-alcoholic drinks that provide a delicious break from alcohol.)
The role of adaptogens in relieving stress
Adaptogens, a buzzword for wellness, have been used for centuries in Chinese and Ayurvedic healing traditions to combat stress. “Think of adaptogens as natural stress regulators,” says Rose. Her two favorite things? Holy basil and ashwagandha. “Holy basil is one of those adaptogenic plants that provides a foundation of calm that helps you unwind after a long day,” she says.
However, Ashwagandha is probably the adaptogen that attracts the most interest and attention. Rose says its popularity is due to its stress-relieving magic. “The roots and fruit of the Ashwagandha plant have been used in traditional medicine for a variety of purposes to help you relax and get a good night’s sleep to recharge each night.”
Unfortunately, like any other health trend, the market is often flooded with questionable products. To ensure you’re purchasing a high-quality, supportive tonic, look for a supplier who is National Sanitation Foundation (NSF) certified, says Rose. “NSF certification ensures that products such as dietary supplements have been tested for safety and contain what is stated on the label.”
To make things a little more calm going forward, Rose emphasizes that you should buy products that contain clinically effective levels of the adaptogen in question. “This is another way to get the benefits of an ingredient in addition to working with your doctor to get permission to use it, which is the most important thing.”
7 stress-relieving foods recommended by nutritionists
chamomile tea
Are you already accustomed to drinking chamomile tea as a pre-bed beverage? Not only are you helping your sleepy self get to sleep, but you’re also actively lowering your stress levels. Rose recommends brewing a cup at night to unwind or any time you need a soothing boost throughout the day. A functional nightcap for the win.
recipe: Chamomile and Jasmine Herb Ice Cubes
poultry
It’s no surprise that turkey puts us to sleep during our Thanksgiving meal, and according to Rose, it’s all thanks to tryptophan. “Tryptophan is an essential amino acid that our body cannot make. As a result, we must get it through the food we eat.” She added that tryptophan is the only precursor to serotonin. Sound familiar? Yes, serotonin is known to be a hormone that improves mood and relieves fatigue. Reduce depression and control anxiety.
recipe: Whole roasted chicken
avocado
There is no end to our eternal favorite fruits (berries, to be specific). Equally praised for being full. Biotin to support the skin Delicious on a slice of toasted sourdough, avocados are also rich in magnesium. “Magnesium is important for stress management and protecting the body from sensitivity to stress,” adds Rose.
recipe: Grapefruit, avocado and golden beet salad with crunchy chickpeas and feta cheese
cashew nuts
If these aren’t your favorite snacks yet, now is the time to stock up. “When looking for foods rich in tryptophan to help prevent breakouts, cashews are a good choice,” says Rose. If you don’t eat or crave poultry, cashews are a great plant-based option and make this hearty soup delicious and creamy.
recipe: Big Green Immune-Boosting Vegetable Soup
organ meat
Now we have a wild card. Rose recommends adding liver, gizzards and kidneys to your cart the next time you visit the store. “Vitamin B-2, also known as riboflavin, is found in organ meats,” she says. “Riboflavin helps convert carbohydrates into energy that the body can use. It may also help overcome the physical aspects of fatigue.” Those benefits are enough to make anyone a believer. And if you’re still wary, trust me it tastes incredibly, incredibly delicious. Some might say it’s delicious.
recipe: Chicken Liver Pate from Wholesome Yum
dark chocolate
Chocolate lovers, unite! This tried-and-true health-boosting essential is a favorite among wellness-conscious people, and for good reason. “One of the many benefits is that dark chocolate can be very wonderful,” says Rose. mood booster“I am struggling with an overwhelming sense of exhaustion.” Another reason why you should always say yes to midday or after-dinner snacks. These truffles combine superfoods with avocado for double the soothing benefits.
recipe: Dark chocolate avocado truffles obtained from bird food
tonic fuel drink
If you’re new to the (wide) world of adaptogens, one of the easiest ways to reap their stress-relieving benefits is to add them to your drink. This creamy, comforting hot cocoa contains a tonic blend and is perfect for sipping after a night’s meal.
recipe: Adaptogenic Hot Chocolate
