We all know the food we eat can directly affect our mood and energy levels.
But did you know it can affect your ability to cope with stress?
The eat to beat stress concept is based on the idea of nutrients and dietary patterns having a positive influence on our bodies stress response by supporting our brain, hormonal balance and overall health.
So just how do you Eat to Beat stress?
Understand and embrace nutritional support for the stress response.
Foods rich in vitamins, minerals and antioxidants can reduce inflammation and support the production of stress regulating hormones like serotonin, dopamine and cortisol
Stabilizing blood sugar levels
Balanced meals and snacks that include complex carbs, protein and healthy fats prevent energy crashed that can increase the feeling of stress and irritability
Gut brain connection
The gut provides a large amount of the bodies serotonin, therefore a healthy gut can positively influence mental health.
Reducing stress inducing foods
Sugar caffeine and processed foods cause spikes in energy, mood swings and hormonal imbalances. All of these heighten stress.
Hydration and Relaxation
Staying hydrated is clearly important, but incorporating calming drinks like herbal teas can reduce physical tension and support relaxation.
So with these principals in mind what food should you be focusing on including in your diet to beat stress
Leafy Greens; rich in magnesium they help relax muscles and improve mood
Nuts and seeds; almonds, walnuts and sunflower seeds are packed with Vitamin E and healthy fats. These boost brain function and reduce stress.
Berries; Blueberries, strawberries and raspberries are loaded with antioxidants which combat stress related inflammation
Fatty fish; salmon and tuna is high in omega 3 fatty acids. Omega 3 helps to regulate stress hormones like cortisol
Dark Chocolate; Thanks to its antioxidants and magnesium content in moderation it can lower stress and improve moods
Whole grains; brown rice, oats and quinoa stabilize blood sugar levels which can help to prevent mood swings
Herbal teas; chamomile peppermint or green tea can soothe the mind and promote relaxation.
Taking the concept past just nutrition, Eat to Beat stress also involves developing healthy eating habits such as
Mindful eating.
Creating a calming eating environment
And being consistent with mealtimes
Obviously, life will always throw curve balls, but incorporating some of these practices and food choices into your daily life can help to navigate the stressful times with a little more balance and calm in your life.