Stress and nutrition have always been linked – it’s a fact that has been in existence for years. It’s no rocket science to realize that someone with a healthy and balanced diet is likely to be far less stressed than someone with a poor diet.
Stress has become a common factor in one’s life. Various factors such as pressures from home or work, some unforeseen circumstances or situations completely beyond our control that lead to stress. What’s even more common is that while stressed, people tend to eat. This involves a lot of comfort food like macaroni and cheese, pizza, and ice cream.
All these high-fat foods are usually the worst possible choices because they can make us feel lethargic and unable to deal with stress. To add to this, stress can drive up our blood pressure and raise serum cholesterol levels, wreaking havoc on our arteries and increasing risk of heart attacks.
Best solution? Low-fat, high-fiber, carbohydrate-rich meals with plenty of fruits and vegetables. They soothe us without sapping our energy and give us the nutrients we need to boost our immune system.
Which Foods Help You Manage Stress?
- Water: It hydrates a person, makes one more energetic and less stressed!
- Asparagus: I know, these slender stalks are known to make your urine smell funny, but they are high in folate, which is essential for keeping your cool
- Avocados: These creamy fruits stress proof your body. Rich in glutathione, a substance that specifically blocks intestinal absorption of certain fats that cause oxidative damage, avocados also contain lutein, beta-carotene, Vitamin E and more folate than any other fruit.
- Berries: Blueberries have some of the highest levels of antioxidants known as anthocyanin and they have been linked to all kinds of positive health outcomes, including sharper cognition. But, all berries, including strawberries, raspberries and blackberries are rich in vitamin C which has been shown to be helpful in combating stress.
- Chocolate: besides the healthy antioxidants in this treat which push chocolate to the top of most heart-healthy food lists, Chocolate also has an undeniable link to mood but, moderation is key to it.
- Green tea: has an amino acid called theanine. This slimming food is a brain booster as well as enhances mental performance.
- Oatmeal: a complex carbohydrate, Oatmeal causes your brain to produce serotonin, a feel-good chemical.
- Fresh fruits and vegetables: Vegetables have high fiber content, which is helpful in treating constipation -another long term effect of stress. Fresh fruits and vegetables provide an array of vitamins and minerals that are great for reducing stress.
- Fish: such as Mackerel contain Omega fatty acids, which are extremely good for the heart and can protect you from heart diseases. Fish also contains choline – a great memory booster.
- Yogurts: provide minerals including calcium, essential to maintain well functioning nerve impulses.
- Herbal Products: Herbal items such as Dandelion, Chamomile, and Passion flower to name a few, relax both the body and mind.
Having said the above, there are certain foods and drinks that can aggravate stress. It doesn’t necessarily mean that you should avoid some of them completely but, it is advised that you consume them in moderation.
Foods That May Trigger Stress
- Tea, coffee, cocoa, energy drinks: These drinks contain neuro-stimulators like caffeine and theobromine, which are proven to heighten stress.
- Fast foods and takeaways: contain high levels of protein, fats and carbohydrates that don’t contain vital minerals and vitamins, which in turn induce stress.
- Sugar: Stress causes an increase in blood glucose levels, which can in turn lead to a higher risk of developing diabetes.
- Soda, Alcohol, soft drinks and chocolate drinks: The high level of carbon dioxide and sugars in beverages can aggravate stress. Soft drinks need to be considered as an unnecessary addition to your diet.
So before you go in to grab that cold aerated beverage or have a cheesy burger to relieve your stress, think twice and instead go for the healthier food options suggested above!
We hope this article helps you manage stress with nutrition! For more tips to help you manage stress better, check out Healthy Reads or ask an expert by subscribing for GOQii’s Personalised Health Coaching here.
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Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.
Have you ever looked at yourself in the mirror and been surprised at the ever-increasing wrinkles or the swiftness with which the salt in your hair seems to be overtaking the pepper? Have you found yourself feeling tired at the end of a not so busy day? Found yourself hating the thought of Mondays and eagerly waiting for Saturdays every week? If you have, then you are not alone. There’s a huge percentage of population in their late 30s and 40s who feel stuck in their current jobs despite it seeming like they are living a successful life.
And the absence of that is the exact hidden cause of ageing and stress. When we are living life in a way that is in NOT in sync with what we value most, we are easily overcome with distraction, boredom and frustration. When we are doing things that don’t match our values, we are not playing our ‘A’ game and this leads us to second guessing our own motivations and capabilities. While confidence and enthusiasm evades us, we feel like fakes and suffer from the imposter syndrome. And is that surprising? No! If we are not doing the things we value most, we are being fake (though not deliberately) and trying to do things that doesn’t fit with who we truly are!
Make sure that you give yourself an undistracted 30 minutes to read through and reflect on these questions because this could change the way you see yourself and your life ahead. Adapted from Dr. Demartini’s methodology, following are the five questions:
When it comes to stress, we often talk about work pressure, personal issues or chronic disease. But there are other elements that influence stress as well. For instance, in your experience, have there been times when you constantly feel tired but can’t explain why? You feel overwhelmed by situations you could handle easily? Do you find yourself drained of energy you may have enjoyed once upon a time? Have you struggled to get out of bed in the mornings even after sleeping for long hours? If this sounds familiar, there is a chance that you are suffering from something called ‘Adrenal stress” or “Adrenal Fatigue”. Simply put, your adrenal glands may be under-performing. All that chronic stress you have been masterfully coping with has finally caught up! Your adrenal glands are responsible for supporting you and sustaining a level of vigilance. Adrenal Stress happens when they show signs of strain.
