We all get stressed sometimes and feel like our heads are about to explode. However, too much stress isn’t good for anyone, so how you handle it goes a long way to improving your mental health. Stress management is a powerful tool everyone can leverage. And it’s even more interesting to know that your diet can help with stress management.
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How does food influence stress levels?
Different foods reduce stress in different ways. While some foods decrease your adrenalin and cortisol (stress hormone) levels, others boost serotonin, your mood stabilizer.
What you eat affects the brain through a complex path. This path or connection is known as the gut brain axis, and it’s all about sending signals from the digestive tract to the brain. Some of these signals are neurotransmitters that control stress and anxiety.
Keeping your good gut microbiomes healthy and active will ensure they effectively transmit signals to the brain to produce serotonin. And what you eat plays a role in the health of your gut microbiome.
That’s why probiotic supplements are recommended for people with digestive tract disorders. Probiotics are live bacteria and yeast (good ones) that improve gut health.
So, apart from probiotic supplements, what other natural foods can help improve gut health and reduce stress?
6 Foods to Include in Your Stress Management Plan
Carbs
All carbs typically signal the brain to produce serotonin, the mood calming hormone. However, complex carbs are best for stress management as they take longer to digest. So, you’ll feel the soothing effects for longer.
Old-fashioned oatmeal and whole-grain bread are good complex carbs to try. While simple carbs are generally ill-advised for health, little of them can help spike up serotonin production. Just don’t make simple carbs your primary go-to, as they can make your blood sugar skyrocket quickly.
Fruits
Certain fruits help reduce stress, including:
- Almonds
- Oranges
- Avocados
These fruits are very rich in vitamin C, which studies show helps curb the stress hormone cortisol. People who take vitamin C experience a sharp drop in cortisol and blood pressure.
Vegetables
Spinach and other crunchy raw vegetables like carrots are especially good in relieving stress. The raw vegetables are more about the crunchy chew, which releases a clenched jaw and helps ward off tension.
On the other hand, spinach increases your magnesium levels. How does this help? Magnesium deficiency triggers headaches and fatigue, aggravating your stress levels.
Fatty fish
The omega-3 fatty acid is a beneficial nutrient that can help healthy skin, hair, and mental health. It can also prevent surges of stress hormones and reduce symptoms of depression. Fatty fish like tina is a good source of omega-3 fatty acids.
Milk
A glass of warm milk will do you a whole lot of good. Studies show that calcium, which is high in milk, can help in easing anxiety and mood swings associated with PMS.
Supplements
Understandably, you might not always have avocados or milk handy when you feel stressed. You can keep supplements that are good for stress management with you, so they’re always accessible.
Diet and Stress Management
Your diet plays a role in your stress and anxiety levels, so be aware of what you eat. Try implementing some of the things mentioned above to improve your overall well-being.
