How Food Can Help Reduce Stress
By Ava Scarpato, Rejuvenan Nutrition Team
Did you know that oatmeal, spinach, citrus fruits, salmon, and dark chocolate may help reduce stress by affecting the expression of our hormones? Finding ways to mitigate the physiological effects of stress is essential to our overall health and wellbeing, especially considering that our bodies produce stress hormones in response to intense scenarios and can cause physical and emotional symptoms like headaches, nausea, or depression. The Mental Health Foundation describes stress as, “the degree to which you feel overwhelmed or unable to cope as a result of pressures that are unmanageable.” Stress is a commonality among over half of Americans every day, although the degree to which we experience stress is individualized and influenced by social, economic, and genetic factors.
Biological stress responses are normal in small doses. But when stress becomes chronic and excessive, it can cause long term, negative effects on the body. For this reason, stress management can improve your daily life and long term health. Certain foods help counteract the negative effects of stress by balancing hormones, supporting the health of the immune system, and helping reduce blood pressure. Adapting to new ways of living during this lockdown can be overwhelming, but adding these foods to your diet can help reduce stress:
Oats
Oatmeal, a breakfast staple and common comfort food, has high amounts of tryptophan, an amino acid involved in the synthesis of serotonin, the “happy chemical.” A tryptophan deficiency is commonly seen in those with depression or anxiety. This chemical promotes feelings of peace, halting our body’s defense mechanism and encouraging normal sleep patterns.
Vitamin C
Vitamin C is an antioxidant commonly found in citrus fruits, broccoli, bell peppers, and potatoes. An antioxidant is a substance that prevents cell damage by neutralizing free radicals. Though vitamin C is most popular for its immune supporting benefits, it also helps lower levels of cortisol, a stress hormone produced by the adrenal glands. This reduction can help lower blood pressure and may minimize overall stress responses.
Magnesium
Magnesium is one of seven essential macrominerals that are needed in large amounts in the body. Magnesium aids in nerve and muscle functioning, regulates blood pressure, and supports the immune system. Dietary magnesium can reduce headaches and fatigue, relieve premenstrual mood changes, and improve sleep quality in older adults. Spinach, almonds, soy beans, and bananas are some of the best sources of magnesium and easy additions to your diet.
Omega-3 Fatty Acids
There are five types of fat in the diet — saturated, unsaturated, monounsaturated, polyunsaturated, and trans. Saturated and trans fat increase risk factors for heart disease and inflammation, while unsaturated fat helps our organs function properly and decreases LDL cholesterol. Omega-3 is a type of polyunsaturated fat found in salmon, tuna, nuts, and seeds. It increases serotonin levels by decreasing prostaglandins, which are inflammatory compounds that inhibit serotonin production. Simultaneously, dietary omega-3 increases the efficiency of serotonin receptors. Including omega-3 fatty acids in the diet can help increase the production of “happy chemicals,” in the body, and consequently improve overall mood.
Dark Chocolate
Dark chocolate cravings during stressful times may not be so negative after all! Dark chocolate lowers levels of catecholamines, which are neurohormones. Neurohormones are chemicals made by nerve cells that send signals to other parts of the body. Catecholamines increase blood pressure as a part of the physiological stress response, which can lead to headaches, sweating, and anxiety — all common manifestations of stress. Moderate consumption of dark chocolate helps minimize the negative symptoms associated with catecholamines.
How we all respond to stress may be different, but the capacity of food and proper nourishment to help mitigate the body’s response to stress is something beneficial we can all try to benefit from during difficult times. In addition to dietary strategies, try building as many additional stress-reducing lifestyle habits into your life as you can during these challenging days. Your body will thank you for every online yoga class, meditation, and workout!
