Chronic stress can take a toll on both mental and physical health, but incorporating certain foods into your diet can help mitigate its effects and promote your overall health. When facing chronic stress, it's essential to prioritise foods that nourish the body, support the immune system, and provide energy.
According to Centres of Disease Control and Prevention research, 61% of people surveyed across 25 states have experienced at least one type of Adverse Childhood Experience, with nearly one in every six having had four or more. Here are some health foods to consider incorporating into your diet:
1. Fatty Fish
Fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, which have been shown to reduce inflammation and lower levels of cortisol, the stress hormone.
Also read: Exam Result Stress: 10 Effective Strategies to Overcome Performance Anxiety
The American Heart Association (AHA) recommends eating at least two servings of fish per week, particularly fatty fish. A serving is 3.5 ounces of cooked fish or roughly three-quarters of a cup of flaked fish. Omega-3s also support brain health and may help alleviate symptoms of anxiety and depression.
2. Leafy Greens
Leafy green vegetables such as spinach, kale, and Swiss chard are packed with vitamins, minerals, and antioxidants that support overall health. They're particularly rich in magnesium, which can help regulate cortisol levels and promote relaxation.
3. Berries
Berries like strawberries, blueberries, and raspberries are high in antioxidants, including vitamin C, which can help combat the oxidative stress caused by chronic stress. They also provide a sweet and satisfying snack without causing blood sugar spikes.
4. Nuts and Seeds
Nuts and seeds like almonds, walnuts, and flaxseeds are excellent sources of healthy fats, protein, and fibre. They provide sustained energy and can help stabilise blood sugar levels, reducing feelings of stress and anxiety.
5. Whole Grains
Whole grains such as oats, quinoa, and brown rice are complex carbohydrates that provide steady energy and help regulate mood. They also contain fibre, vitamins, and minerals that support overall health.
6. Greek Yoghourt
Greek yoghourt is a good source of protein and probiotics, which support gut health. Research suggests that a healthy gut microbiome may help reduce stress and anxiety levels.
7. Avocado
Avocado is a nutrient-dense fruit rich in monounsaturated fats, potassium, and fibre. It can help lower blood pressure and reduce stress-related inflammation in the body.
8. Dark Chocolate
Dark chocolate contains antioxidants called flavonoids, which have been shown to reduce stress hormones and improve mood. Opt for dark chocolate with a cocoa content of 70% or higher for maximum benefits.
Also read: Are You Too Much Stressed? It Can Deplete These Nutrients
9. Turmeric
Turmeric is a spice with potent anti-inflammatory properties due to its active compound, curcumin. Adding turmeric to your meals or enjoying a warm turmeric latte can help reduce inflammation and promote relaxation.
10. Chamomile Tea
Chamomile tea is well-known for its calming properties and may help reduce anxiety and promote better sleep. Sipping on a warm cup of chamomile tea can be a soothing way to unwind at the end of a stressful day.
Health foods into your diet can help support your body's resilience to chronic stress and promote overall well-being. Additionally, practising mindful eating, staying hydrated, getting regular exercise, and prioritising sleep are essential components of a holistic approach to stress management.