Healthy Eating for Stress and Anxiety Relief

These days it has gotten easier for everyone to experience stress on a day to day basis. Most often it’s hard for us to keep up with these stressful times. Often we are too busy to relax and go on a vacation, but did you know you can combat stress and anxiety through your normal daily eating habits? Yes, comfort foods are a great way to ease fear, tension, or stress as long as you keep eating healthy foods in moderation. Note: there is a very thin line between eating healthy for stress relief – and binge-eating on junk foods. The latter will gain you even more stress than you originally had in the first place.

Remember, the idea is to eat all-natural healthy foods that boost immunity and maintain your blood pressure/ blood sugar at a healthy level. Eating foods with serotonin “feel-good hormones” that lower cortisol (stress hormones) and adrenaline will help keep your mood and energy up no matter how tiring and emotionally draining your day becomes.

Complex Carbs instead of Simple Carbs

Simple carbohydrates or sodas, candies, and other artificial sweets give the body temporary serotonins that make one feel good instantly, however this sudden spike in mood boosters drops all too soon making you feel more rundown more than ever. A better substitute is complex carbs that are slowly digested by the body, hence giving a more stable source of feel-good substances or serotonin.

Oranges, Citrus Fruits, and other Vitamin C

These are major immunity boosters. People who have high blood pressure and high cortisol (stress hormones) recover quicker or are able to get their body functioning normally again after taking Vitamin C.

Green Leafy Vegetables, such as Spinach

These are rich in magnesium which has also been found to prevent headaches and fatigue that can add up to one’s stress.

Fatty Fish, such as Tuna and Salmon

Fish high in Omega-3 Fatty Acids can help prevent depression and other mood disorders and heart problems. In other words, it can help ease out the negative effects of stress. Eat 3 ounces of tuna or salmon at least two times a week. (Avocados are also rich in good fats.)

Coffee versus Tea

Tea drinkers are much less stressed compared to coffee drinkers. It is because tea has calming effects, while the caffeine in coffee negatively raises one’s blood pressure and stress hormones.

Healthy Nuts and Seeds, like Pistachios, Walnuts, Almonds

Like fatty fish, nuts and seeds have the ability to lower bad cholesterols in the body which can wear out a person in his day-to-day activities. Just eat these nuts and seeds in moderation (only one handful a day). (Almonds are also high in beneficial Vitamin E and B vitamins.)

Fruits and Vegetables

Packed with dietary fibers and nutrients, fruits and vegetables are also high in anti-oxidants that combat free radicals from pollution and other daily stressors. It will keep your energy up no matter how hard your day has been.

As a rule of thumb, avoid stimulants if you’re already stressed. Stimulants increase anxiety and other symptoms related to stress. Stay away from alcohol, nicotine and illegal drugs. Also stay away from stimulant drugs and foods that have preservatives and additives (like salt, MSG, GMOs, and refined white products). These foods are either impossible for the body to digest and/or just adds stressful toxins to one’s body.

MayoClinic.com suggests foods containing tryptophan for its relaxing effects (bananas, sesame seeds, nuts, soy, poultry, and peanut butter). Soda water may also help ease hyperventilation and produce relaxing effects in the body. Other foods that produce calming effects include protein-rich foods (except red meat), molasses, and Brewer's yeast.

So, have you already made these stress/anxiety relieving foods a normal part of your daily diet?