2024-03-13 13:17:17
Your mental health begins with your mouth… Here are 10 foods that reduce stress and 5 that nourish it
Stress greatly affects health in many ways, such as increasing the risk of medical conditions such as heart disease, according to the “Health” website.
Although it’s impossible to avoid all stress, reducing stress in your life and supporting your body’s ability to cope with and regulate it can go a long way toward improving your mental and physical health.
Although many factors affect your stress levels, following a nutritious diet that prioritizes foods associated with better mental health may help improve your mood and reduce symptoms of stress, anxiety, and depression.
Here are 10 foods that may help relieve stress, in addition to foods that should be avoided.
1. Fatty fish
Fatty fish, such as salmon, tuna, trout, and sardines, contain a high percentage of stress-relieving compounds such as omega-3 fats, L-tryptophan, L-tyrosine, and vitamin D. L-tryptophan and L-tyrosine are amino acids concentrated in fatty fish that are necessary for the production of the mood-regulating neurotransmitters dopamine and serotonin.
Pieces of salmon (simple image)
Studies indicate that diets rich in tryptophan and other amino acids such as L-tyrosine may have a beneficial effect on mental health and may help improve mood, reduce stress, and reduce symptoms of anxiety and depression.
Omega-3 fats found in fatty fish may also have stress-relieving properties. What’s more, studies indicate that diets high in omega-3 are associated with improved mood and lower levels of anxiety and depression.
2. Beans and lentils
Diets high in legumes, such as beans and lentils, have been linked to a number of health benefits, from reducing the risk of heart disease to improving mood, as beans and lentils contain many nutrients involved in regulating mood and responding to stress, including: These include amino acids such as L-tryptophan and minerals such as magnesium.
The legume family including peas, beans, lentils, and chickpeas (AP)
A 2022 study of 8,640 people found that people who ate higher amounts of legumes were 26 percent less likely to have high levels of perceived stress.
Eating legumes may help reduce inflammation caused by stress and reduce perceived stress.
3. Berries
Berries are rich in antioxidant and anti-inflammatory compounds as well as vitamins and minerals involved in cognitive function, mood regulation, and stress response.
Eating high amounts of fruits and vegetables, including berries, has been associated with lower levels of stress. A 2022 study found that compared to those who ate the lowest amount of fruit, participants who ate the highest amount of fruit had 16 percent, 25 percent, and 27 percent lower odds of experiencing a lack of joy, anxiety, and stress, respectively.
A cranberry on the tree (Reuters)
Diets rich in berries have also been linked to higher levels of optimism, lower levels of psychological distress, and protection once morest symptoms of depression.
4. Matcha
Matcha is a green tea powder product that is packed with compounds that boost mood and regulate stress. Drinking matcha has been linked to impressive health benefits, including improvements in cognitive health and mood.
Matcha Tea Boosts Mood (Dr. A.J.G.)
Matcha contains a high percentage of L-theanine, an amino acid that has stress-relieving and anti-anxiety effects. L-Theanine helps reduce stress through several mechanisms, such as reducing the release of the excitatory neurotransmitter glutamate, increasing the release of the inhibitory neurotransmitter G-Aminobutyric Acid (GABA), and stimulating brain activity associated with relaxation.
5. Apples, pears, bananas and citrus fruits
While increasing fruit intake in general may help reduce stress, a 2022 study found that eating specific fruits was associated with lower stress levels.
The study found that compared with those who ate the least amount of food, study participants who ate the highest amount of bananas, oranges, other citrus fruits, apples, and pears were 24 percent, 25 percent, and 31 percent less likely to suffer from cognitive impairment, stress, and stress. respectively.
The researchers suggested that the high amount of minerals, vitamins and other phytochemicals found in these foods contribute to their stress-relieving properties.
6. Leafy and cruciferous vegetables (from the cabbage family)
Leafy greens and cruciferous vegetables, such as chard, spinach and broccoli, are high in stress-reducing nutrients and plant compounds such as vitamin C, carotenoids and magnesium.
Magnesium plays an essential role in the body’s response to stress, and research results also indicate that people who follow diets rich in cruciferous vegetables, such as broccoli, cauliflower, and Brussels sprouts, have lower levels of perceived stress compared to people who do not.
7. Hemp seeds
Hemp seeds are another excellent source of magnesium. Three tablespoons of hemp seeds cover 50 percent of your daily magnesium needs and also provide other essential nutrients involved in the stress response, such as zinc.
Low zinc levels may affect your mood and be associated with symptoms of anxiety. Zinc may help reduce anxiety and relieve stress by acting on certain neurotransmitters, such as GABA and glutamate.
Hemp seeds (Reuters)
A 3-tablespoon serving of hemp seeds covers 27 percent of the daily value for zinc.
8. Cocoa products
Cocoa products may help relieve stress and improve mood. Study results suggest that consuming cocoa products may lead to short-term improvements in mood and reduce symptoms of anxiety and depression
Cocoa tree (Reuters)
Cocoa products may help improve mood and reduce stress by improving blood flow in the brain and interacting with neurotransmitters involved in regulating mood.
9. Avocado
Avocados are rich in magnesium and fiber, both of which may help reduce stress, as fiber helps reduce inflammation in the body, which in turn may reduce stress levels.
A 2021 study of 3,362 people found that, compared to people with the lowest fiber intake, people with the highest fiber intake had a 29 percent and 33 percent lower risk of psychological distress and severe anxiety, respectively.
10. Sauerkraut and other fermented foods
Fermented foods, such as sauerkraut, kimchi, and kefir, are known for their effects on promoting gut health, but these foods may also positively affect your mood and stress levels.
The gut and brain are closely linked, and choosing foods that support healthy gut bacteria may help improve your mental health.
Foods that fuel stress should be limited or avoided
While some foods have been linked to improving mood and reducing stress, others may have the opposite effect. Eating the following foods often may increase stress and anxiety:
1. Caffeine:
Caffeine is a central nervous system stimulant, and consuming it in excess may increase feelings of stress and anxiety. Consuming too much caffeine can overstimulate the areas of the brain that process threats and make it difficult for your brain to regulate anxiety.
2. Alcohol:
Drinking alcohol can negatively affect stress-related brain pathways as well as the hypothalamus, the body’s main stress response system.
3. Artificial sweeteners:
Artificial sweeteners like aspartame may negatively affect gut bacteria, which can affect your mood. Although more studies are needed, some research has linked high consumption of products containing artificial sweeteners, such as diet soda, to mood disorders and symptoms of depression.
4. Added sugar:
Diets high in added sugar have been linked to higher levels of anxiety, and studies have linked diets high in added sugar to higher levels of perceived stress.
5. Specific diets:
While certain foods are linked to higher levels of stress and anxiety, your diet as a whole is most important when it comes to supporting your physical and mental health.
Studies show that while diets rich in nutritious whole foods, such as the Mediterranean diet, are associated with lower stress and lower rates of mental health conditions such as anxiety, Western diets high in ultra-processed foods, refined carbohydrates, and added sugar, are less Important, and consistently linked to poor physical and mental health, including anxiety and high perceived stress.
In summary, while it is impossible to completely eliminate stress from your life, changing your diet can have a significant impact on your stress levels and your ability to deal with it.
Eating a healthy diet and prioritizing foods associated with lower levels of stress and anxiety, such as fish, berries, legumes and leafy greens, can be an effective way to improve your ability to cope with stress and support your mental health.
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