With modern life being so fast-moving, it’s no wonder stress and fatigue take a toll at the end of each day. Between work, home, and social commitments, each demanding specific time and effort, finding foods that truly nourish your mind and body can feel impossible, but it doesn’t have to be. We’ve curated a list of foods that calm your nerves when you’re stressed, and others that give you a boost when you’re drained.
Food for stress: Balance and calm for the mind
Food can be one of your allies or enemies when it comes to a way to manage stress. Certain foods can make your stress levels shoot up, or calm you down, so it’s critical to pay attention to what you’re eating when you feel overwhelmed. When we feel stressed, our bodies naturally increase the need for certain nutrients, like zinc, magnesium, calcium, niacin and iron, among others.
Research has shown that stress not only impacts our mental health but also our gut health, too. When one is negatively impacted, the other will soon follow. Fighting stress with food is a tool that’s available to everyone – and when used mindfully, it can make a positive impact.
Here are five stress-busting foods to keep around when life gets super busy:
1. Herbal tea
We all love a good, strong cuppa. Holding a warm cup of tea lets you take a breather and increase feelings of interpersonal ‘warmth’ and friendliness. Not to mention that many herbal brews have been used for centuries to ease feelings of angst, overwhelm, and even depression. Many teas are packed with micro amounts of crucial minerals and nutrients like calcium, iron, zinc, magnesium, antioxidants, and flavonoids. Not to mention the small caffeine boost we get from black and green teas – it’s less than coffee, and gives your brain that extra push it needs to keep going.
Flavonoids, in particular, have been shown to support brain health by protecting neurons against injury by neurotoxins, suppressing neuroinflammation, and promoting memory functioning, learning, and overall cognitive function.
Teas to stock the pantry with: Rooibos, Honeybush, Green tea, Black tea, Peppermint, Chamomile, and Oolong.
2. Healthy carbs
Carbohydrates can temporarily increase serotonin levels, the hormone that boosts mood and reduces stress. Once your serotonin levels are up, your brain is able to focus and concentrate more. However, consuming unhealthy, refined carbs will have negative side effects, like spiking blood sugar levels. Try to limit or avoid refined carbs like cakes, white bread, cookies, chips and processed pastas.
Healthy and refined carbs, like sweet potatoes and whole-grain breads and pastas, have the opposite effects. Complex carbs contain many minerals and vitamins that slow down digestion, releasing sugars and crucial minerals slowly, keeping your mind and body balanced and sustained for longer.
Healthy carbs to stock up on: Low GI breads, whole-grain pastas, sweet potatoes, and grains like sorghum, quinoa, and millet.
3. Omega-3 fatty acid-rich foods
Research has found that high doses of omega-3 fatty acids may reduce feelings of angst and overwhelm. Not only do they easily interact with mood-related brain molecules, but they have also been tied to lower risks for heart disease and stroke. Eating foods (or supplements) rich in omega-3 fatty acids is a healthy and great way to help you tackle your stress levels.
Omega-3 fatty acid-rich foods to stock up on: Avocado, fatty fish like tuna and mackerel, flaxseeds, walnuts, chia seeds, and certain fortified foods like cow’s milk, soy milk and nut milk.
4. Probiotic-rich foods
Having a healthy and thriving gut not only helps you reduce your stress levels, but can also help protect your body against harmful bacteria, improve digestion and absorption of nutrients. Research has found that eating probiotic-rich foods may alleviate symptoms of stress and anxiety, possibly strengthening the relationship between mood and the gut microbiome. Probiotics are naturally found in many foods, but are also available in supplement form (though these pills may be more expensive).
Probiotic-rich foods to stock up on: Yoghurt, cultured butter, kefir, kombucha, sourdough bread, miso, and other fermented foods.
5. Fibre-rich foods
Fibre-rich foods are crucial for reducing symptoms of stress, anxiety and depression (especially in women). Fibre balances your blood sugar levels, preventing a spike in your insulin levels. Blood sugar crashes signal danger to the body that then reduces the release of cortisol and growth hormone, which can induce fatigue, anxiety, shaking, irritability and concentration troubles.
Fibre-rich foods to stock up on: beans, green peas, berries, nuts, flaxseeds, sesame seeds, and loads of green leafy veg like spinach, morogo, and bokchoi.
Food is a great tool to help combat stress levels, keeping your mind and body nourished in times of overwhelm. However, eating overly processed and refined foods is not the best fix. Be mindful of the foods you choose to eat, making sure they’re minimally processed, fresh, full of fibre, whole grains, probiotics and omega-3 fatty acids. And remember, it’s not just about what’s on. your plate. Take a deep breath, sip something warm, and enjoy your favourite comfort foods in moderation. Nourishment comes in many forms.
