6 Foods to relieve stress

There are many ways to manage and even reduce stress levels when you’re feeling tense. Food can be one of your biggest allies — or enemies. It can make your stress levels go down or up, so it’s critical to pay attention to what you’re eating when you’re feeling frazzled. Not to mention, just being stressed can increase your need for certain nutrients, such as vitamin C, vitamin B, selenium, and magnesium, noted a review published in June 2016 in the Journal of Nutrition & Food Sciences.

Unhealthy eating patterns can send stress levels skyrocketing and potentially increase your risk of health problems in the future if you don’t address them. According to the June 2016 review in the Journal of Nutrition and Food Sciences, a well-balanced and nutritious diet was likely the single most important ingredient for good health. So the next time you’re under pressure, arm yourself with this delicious arsenal of 10 stress-busting pantry staples:

1

Herbal Tea Helps Promote Feelings of Warmth and Calmness

Sometimes it's the feeling that food or drinks induce, not their nutrients, that helps reduce stress. Drinking a warm cup of tea is one way to help make yourself feel calmer, says Sandra Meyerowitz, MPH, RD, an online nutrition coach and owner of Nutrition Works in Louisville, Kentucky. Past research has suggested that holding and sipping a warm beverage increases feelings of interpersonal “warmth” and friendliness. There's a soothing effect of sipping a warm drink, regardless of the flavor — but certain herbs, like lavender and chamomile, have been shown to have a relaxing effect on their own, Meyerowitz says. Figueroa agrees herbal tea is great for winding down but says green tea is perfectly fine when you need a small jolt of caffeine because it’s full of flavonoids, which studies show support brain health. They can help protect neurons against injury induced by neurotoxins, suppress neuroinflammation, and promote memory, learning, and cognitive function, according to previous research. According to the Mayo Clinic, a cup of brewed green tea contains between 25 and 29 milligrams (mg) of caffeine versus black brewed coffee’s 95 to 165 mg per cup. Therefore, green tea can also be a preferable choice compared with coffee if you’re looking to chill out. Flavonoids are a class of good-for-you plants and fungi also found in dark chocolate, citrus fruits, and wine. Despite green tea’s green light, Figueroa says to cut the caffeine in the afternoon to increase your chances of a good night’s rest. 2

Dark Chocolate Offers an Antioxidant-Rich Indulgence

Dark chocolate in the diet can reduce stress in two ways — via its chemical impact and its emotional impact. Chocolate feels like such an indulgence that it can be a real treat to simply savor a piece of it, and that feeling alone can help to reduce stress, says Meyerowitz. Dark chocolate, which is rich in antioxidants, may also help reduce stress by lowering levels of stress hormones in the body, according to a study that followed participants who ate about 1.5 ounces (oz) per day for two weeks. But be sure to enjoy dark chocolate in moderation, advises Meyerowitz. That means you should aim to eat only one-fourth of a small dark chocolate bar (about 1 oz). Also, make sure the bar doesn’t contain an unnecessary surplus of added sugar, says Figueroa. It’s also important to choose high-quality dark chocolate, she says. You may have heard about the “bean-to-bar” movement, which focuses on high-quality ingredients and in-house responsibility for every aspect of the chocolate making process. This “farm-to-table” approach ensures the bar is packed with pure components and no hidden additives or chemicals. Look on the label for two or three ingredients only, such as cacao beans, cane sugar, and cocoa butter.

3

Whole Grains Provide a Mood-Boosting Way to Carbo-Load

According to prior research, carbohydrates can temporarily increase levels of serotonin, a hormone that boosts mood and reduces stress. Once serotonin levels are increased, people under stress have better concentration and focus. Just make sure to choose healthy, unrefined carbohydrates, like sweet potatoes and whole grains, for better nutrition, and limit simple carbs, such as cookies, cake, and “white” foods, including white pasta and white bread. Unrefined carbs cause a quick spike and crash of blood sugar, while complex carbs contain vitamins and minerals as well as fiber, and so take longer to digest and have less of an immediate impact on blood sugar, according to Harvard School of Public Health.

Because fiber can also support a healthy gut microbiome, reach for high-fiber foods, including whole rye, buckwheat, and brown rice, says Figueroa.

4

Avocados Offer Stress-Busting Omega-3 Fatty Acids

Avocados are not only delicious mashed into guacamole or sliced and added to a salad — they also offer omega-3 fatty acids. These healthy essential acids are known to reduce stress and anxiety, boost concentration, and improve mood, according to the National Center for Complementary and Integrative Health. Meyerowitz emphasizes the importance of getting the right amount of omega-3 fatty acids in your diet for overall health — in addition to the benefit of helping reduce stress — which the federal government’s dietary guidelines define as 1.6 g of ALA (alpha-linolenic acid, a form of omega-3 fats) for adult men and 1.1 g of ALA for adult women.

The possible superpower of avocados goes beyond their omega-3 fatty acids. They also consist of phytochemicals, fiber, and essential nutrients, according to the National Health and Nutrition Examination Survey. The survey, which was published in January 2013 in the Nutrition Journal, suggested that avocados have been linked to better diet quality and nutrient intake as well as a lower risk of metabolic syndrome, which is a group of conditions that include high blood pressure and obesity. It's important to note, however, that the survey only suggested an association, not a cause-and-effect relationship, between eating avocados and these improved health markers.

5

Fish Can Boost Your Heart Health While Fending Off Stress

Fight stress and help prevent heart disease by adding seafood to your plate. Fatty fish in particular are a great option because they’re heart-healthy, and their omega-3s may help ease depression because the nutrients easily interact with mood-related brain molecules, according to the Harvard Health Blog. Fatty fish include tuna, halibut, salmon, herring, mackerel, sardines, and lake trout, according to the American Heart Association.

Not a fish fan? There are other whole-food options, like seaweed, chia seeds, flaxseeds, walnuts, and fortified food, such as certain brands of eggs, milk, soy milk, and nut milk. You can also try omega-3 supplements in the form of fish oil, which can be found at your local drugstore or grocery store. The Harvard Health Blog noted they’re tied to a lower risk for heart disease and stroke.

Figueroa says fish oil is fine if you’re not eating a balanced diet that is rich in omega-3s and includes eating fish at least twice a week. But she cautions that it’s important to check with your doctor or registered dietitian before beginning a supplement routine, so you can figure out the best brand and dosage for your health goals.

6

Warm Milk Can Help You Get a Good Night’s Sleep, Aiding Stress Management

Sipping warm milk before bed is a centuries-old home remedy for getting a better night’s sleep. According to SleepAdvisor.org, warm milk can have a relaxing effect on the body as well as on a psychological level. For people who grew up drinking warm milk before bed, the routine can signal that it’s time to go to sleep, for example. Also, the act of sipping a warm beverage curled up on the couch is innately relaxing.

Calcium-rich foods are an essential part of a healthy diet for bone health, but this nutrient may also help reduce depression, according to a study published in December 2012 in the journal Nutrition Research and Practice. Milk and other dairy foods with calcium and added vitamin D can help muscles relax and stabilize mood — one study, published in January 2017 in the journal Obstetrics and Gynecology, even found that it can also ease symptoms of premenstrual syndrome.

Figueroa says the main stress reducer here is calcium. If milk isn’t your thing, other dairy sources, like yogurt and cheese, are excellent sources of calcium, according to according to MedlinePlus. If you’re lactose intolerant, canned salmon, almonds, sunflower seeds, and green leafy veggies, like kale, broccoli, turnip greens, and bok choy, are also sources of calcium, the website notes.