10 Foods for a Calmer You

Stress can negatively impact both your mental and physical well-being. Adding stress-relieving foods to your diet is an effective way to manage stress levels. Below, we explore a selection of foods known to reduce stress and enhance overall health.

Top 10 Foods to Reduce Stress and Boost Health

Dark Chocolate:

Containing flavonoids, dark chocolate can enhance mood by elevating serotonin levels in the brain (1). Opt for varieties with high cocoa content and consume in moderation to avoid excessive sugar intake.

Blueberries:

Rich in antioxidants, particularly vitamin C, blueberries combat stress by reducing inflammation and oxidative stress (2). Enjoy them fresh or frozen in various dishes for a nutritious snack.

Avocado:

Packed with monounsaturated fats and potassium, avocados lower blood pressure and diminish stress (3). Incorporate avocado slices into salads, sandwiches, or smoothies for a creamy addition.

Salmon:

High in omega-3 fatty acids, salmon reduces cortisol levels and anxiety (4). Grill or bake salmon fillets and pair them with vegetables for a wholesome meal.

Spinach:

Loaded with magnesium, spinach regulates cortisol levels and induces relaxation (5). Add spinach to salads, omelettes, soups, or smoothies for a nutrient-rich boost.

Nuts:

Almonds, walnuts, and pistachios are rich in healthy fats, protein, and fiber, stabilizing blood sugar levels and reducing stress (6). Enjoy them as a snack or as toppings for various dishes.

Oatmeal:

A complex carbohydrate, oatmeal boosts serotonin production, promoting calmness and relaxation (7). Start your day with oatmeal topped with fruits, nuts, and honey for a soothing breakfast.

Chamomile Tea:

Known for its calming properties, chamomile tea alleviates anxiety and aids in better sleep (8). Enjoy it hot or iced throughout the day to soothe nerves and relax the mind.

Greek Yogurt:

High in protein and probiotics, Greek yogurt supports gut health and uplifts mood (9). Incorporate it into snacks, smoothies, or dips for a creamy and nutritious addition.

Green Tea:

Containing L-theanine, green tea reduces stress and enhances focus without inducing drowsiness (10). Sip on green tea throughout the day to promote relaxation and concentration.

Tips to Manage Stress

To maximize the stress-relieving benefits, focus on incorporating a variety of these nutrient-dense foods into your diet. Stay hydrated, practice mindful eating, and aim for a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats to support overall well-being.

References:

1. The neuroprotective effects of cocoa flavanol and its influence on cognitive performance
   
   Nehlig A. The neuroprotective effects of cocoa flavanol and its influence on cognitive performance. Br J Clin Pharmacol. 2013 Mar;75(3):716-27. doi: 10.1111/j.1365-2125.2012.04378.x. PMID: 22775434; PMCID: PMC3575938.




2. Recent Research on the Health Benefits of Blueberries and Their Anthocyanins
   
   Kalt W, Cassidy A, Howard LR, Krikorian R, Stull AJ, Tremblay F, Zamora-Ros R. Recent Research on the Health Benefits of Blueberries and Their Anthocyanins. Adv Nutr. 2020 Mar 1;11(2):224-236. doi: 10.1093/advances/nmz065. PMID: 31329250; PMCID: PMC7442370.




3. Hass avocado composition and potential health effects
   
   Dreher ML, Davenport AJ. Hass avocado composition and potential health effects. Crit Rev Food Sci Nutr. 2013;53(7):738-50. doi: 10.1080/10408398.2011.556759. PMID: 23638933; PMCID: PMC3664913.




4. Omega-3 fatty acids and anxiety: A systematic review of the possible mechanisms at play
   
   Polokowski AR, Shakil H, Carmichael CL, Reigada LC. Omega-3 fatty acids and anxiety: A systematic review of the possible mechanisms at play. Nutr Neurosci. 2020 Jul;23(7):494-504. doi: 10.1080/1028415X.2018.1525092. Epub 2018 Sep 28. PMID: 30264663.




5. Anti-Stress and Anti-Depressive Effects of Spinach Extracts on a Chronic Stress-Induced Depression Mouse Model through Lowering Blood Corticosterone and Increasing Brain Glutamate and Glutamine Levels
   
   Son H, Jung S, Shin JH, Kang MJ, Kim HJ. Anti-Stress and Anti-Depressive Effects of Spinach Extracts on a Chronic Stress-Induced Depression Mouse Model through Lowering Blood Corticosterone and Increasing Brain Glutamate and Glutamine Levels. J Clin Med. 2018 Oct 31;7(11):406. doi: 10.3390/jcm7110406. PMID: 30384468; PMCID: PMC6262511.




6. Effect of chronic consumption of nuts on oxidative stress: a systematic review of clinical trials
   
   Silveira BKS, da Silva A, Hermsdorff HHM, Bressan J. Effect of chronic consumption of nuts on oxidative stress: a systematic review of clinical trials. Crit Rev Food Sci Nutr. 2022;62(3):726-737. doi: 10.1080/10408398.2020.1828262. Epub 2020 Oct 12. PMID: 33043712.




7. A Review of Health-Beneficial Properties of Oats
   
   Paudel D, Dhungana B, Caffe M, Krishnan P. A Review of Health-Beneficial Properties of Oats. Foods. 2021 Oct 26;10(11):2591. doi: 10.3390/foods10112591. PMID: 34828872; PMCID: PMC8625765.




8. Chamomile: A herbal medicine of the past with bright future
   
   Srivastava JK, Shankar E, Gupta S. Chamomile: A herbal medicine of the past with bright future. Mol Med Rep. 2010 Nov 1;3(6):895-901. doi: 10.3892/mmr.2010.377. PMID: 21132119; PMCID: PMC2995283.




9. Effects of daily intake of yoghurt enriched with bioactive components on chronic stress responses: a double-blinded randomized controlled trial
   
   Jaatinen N, Korpela R, Poussa T, Turpeinen A, Mustonen S, Merilahti J, Peuhkuri K. Effects of daily intake of yoghurt enriched with bioactive components on chronic stress responses: a double-blinded randomized controlled trial. Int J Food Sci Nutr. 2014 Jun;65(4):507-14. doi: 10.3109/09637486.2014.880669. Epub 2014 Feb 4. PMID: 24490888.




10. The Effects of Green Tea Amino Acid L-Theanine Consumption on the Ability to Manage Stress and Anxiety Levels: a Systematic Review
    
    Williams JL, Everett JM, D’Cunha NM, Sergi D, Georgousopoulou EN, Keegan RJ, McKune AJ, Mellor DD, Anstice N, Naumovski N. The Effects of Green Tea Amino Acid L-Theanine Consumption on the Ability to Manage Stress and Anxiety Levels: a Systematic Review. Plant Foods Hum Nutr. 2020 Mar;75(1):12-23. doi: 10.1007/s11130-019-00771-5. PMID: 31758301.

Source-Medindia