5 Foods to Combat Stress & Anxiety

I like to start out by emphasizing that stress isn't just too much work and tight deadlines; there are SO MANY forms of stress that are impacting our health (like oxidative stress, for examle). And one of the biggest types of stress comes from the FOOD that we’re putting into our bodies.

Essentially, the foods you eat can affect your hormonal balance and create inflammation in your gut, all of which can stress out your body. 

To make matters worse, this stress can lead to fat storage and contribue to excess weight- which is just another motivation to prioritize managing your stress! 

Generally, when your body experiences any type of stress, its primary focus becomes controlling that stress. Your body will secrete more cortisol and adrenaline, which tells your system to “restock on the energy supply” even if it’s not really depleted. As a result, it makes you hungry and encourages fat storage. (This is why I say, “stress can make you fat!”) Note: everyone is different and people respond differently to stress, but this is what most commonly happens.

First, you want to determine what are the factors contributing to your stress, then start implementing daily habits, and healthy foods, that help your body maange, control and mitigate the stress and anxiety. 

Certain foods contribute to stress in your body, while others help alleviate it. What are the key foods that creates stress?  

Excess caffeine, alcohol, SUGAR and generally, all heavily PROCESSED FOODS. They increase your stress hormone levels, and will feed the bad bacteria in your gut, causing stress in both your hormones and your gut. Plus, if there are specific foods that you don't tolerate well (ex. due to food sensitivities), consuming these will also contribute to stress in your body.

What are the foods that help your body combat stress and anxiety? 

Here are 4 categories of "anti-stress" foods that you should be eating every day (plus a 5th category of herbs for added benefits) to help your body better cope with day-to-day stressors:

1.       Fatty foods rich in omega 3’s and protein are key to keeping your cortisol levels down, and have been shown to decrease anxiety. Great sources include:

  • Fish (Wild-caught)

  • Eggs (organic, can shoose with added omega-3)

  • Meat (Grass-Fed)

  • Bone Broth made from grass-fed beef and/or pasture-raised chicken bones

  • Chia seeds, Flax seeds and Hemp seeds

  • Walnuts

2.       Magnesium rich foods. Magnesium is our natural “chill pill” also known as the “relaxation mineral”. And it helps regulate our brain-adrenal connection, which is linked to stress and anxiety disorders. The best sources of magnesium include:

  • Leafy greens (especially spinach, chard and collard greens)

  • Nuts and seeds (especially pumpkin seeds, chia seeds and almonds)

  • Legumes (especially lentils, black beans, kidney beans and edamame)

  • Whole grains (especially brown rice, oats and quinoa)

  • Dark chocolate and raw cacao

    Certain fruits and veggies like avocados, coconut, figs, bananas and sweet potato (avocado and coconut have the added benefit of healthy fats, aka category 1), so they're AWESOME foods to combat stress!)

3.       Probiotic Foods. Probiotics feed our good gut bacteria (and help crowd out the bad bacteria), which is key because imbalances in our gut can alter our brain chemistry! That’s why many people refer to the gut as the “second brain”. Also, serotonin (known as our “feel good” hormone) is primarily produced in our gut, so having a healthy gut is key to feeling happy and relaxed! Some great sources include:

4.       Vitamin-B Rich Foods. Our bodies’ supply of B-vitamins is often depleted when we are constantly battling with stress and anxiety, so we need to be replenishing them in order to support our bodies’ natural response to stress. Research shows that eating a diet rich in B- Vitamins can boost adrenal gland function for a more positive stress response.

  • For a little more info: B-5 plays an important role in production of adrenal hormones and is vital for coping with stress; B-6 can help to correct brain metabolism dysfunctions that cause depression; B-7 (biotin) intake is linked to lower stress, depression, and anxiety; B-12 has important effects on your mood and supports a free flow of neurotransmitters, including secretion of melatonin. And more generally, consuming enough vitamins B1, B3, and B5 are associated with decreased anxiety.

Foods rich in B vitamins include:

  • red meat, liver and dairy (aim for grass-fed)

  • poultry (chicken, turkey) and eggs (preferably organic)

  • seafood (oysters, clams, mussels) and fish (aim for wild-caught) like salmon and tuna

  • legumes (like beans, chickpeas, lentils, edamame and green peas)

  • nuts and seeds (like sunflower and pumpkin seeds) and nutritional yeast!

  • whole grains like brown and wild rice, quinoa, millet and amaranth

  • and even some fresh vegetables and fruits, especially dark leafy greens (spinach, collard greens, kale), mushrooms, asparagus, and avocados

Lastly, I have added this category for an added stress-management boost, to include for certain periods of time:

5.       Anti-Stress “Adaptogenic” Herbs including Ashwagandha, Rodhiola, Ginseng and Holy basil. Though not really a food we serve on a plate, these herbs (taken more as supplements for determined periods of time) can easily be incorporated into your day-to-day routine and can help immensely. Adaptogens have been used for centuries in traditional medicine to help the body adapt to stress and restore balance, and are known for reducing the harmful effects of stress on the body and mind.

  • Studies have shown taking ashwagandha daily can help reduce perceived stress, cortisol and anxiety levels in adults. This is my favorite of all herbs and the one I personally have used. Others include:

  • Rhodiola rosea - another adaptogenic herb that helps people cope with stress, improve cognitive function and physical performance.

  • Ginseng - used traditionally in Chinese medicine to promote overall health and vitality, including better mental health and happiness.

  • Holy basil - has shown to have a range of beneficial effects including reducing stress and anxiety, and improving cognitive function.

To use these herbs in your daily nutrition regime, you can add them to your morning coffee, matcha latte, or protein smoothie. I personally used ashwagandha about 3/week for a few months when working on my stress management (before pregnancy!).

NOTE: Adaptogens typically come in powder, tincture or capsule forms, and because each adaptogen works a bit differently, always follow instructions that come with the specific product you’re using. In general I suggest: 1) consuming with caution especially if taking medications, checking with your health practitioner or doctor just in case; 2) taking for only limited periods of time; generally these herbs are recommended for about 3 months at a time, then you gauge your response and can rotate and/or repeat.

CONCLUSION

Creating BALANCED MEALS every day with a combination of these foods - rich in HEALTHY FATS with omega-3s, MAGNESIUM, PROBIOTICS, B-VITAMINS (and optionally adaptogenic herbs, too) - is key to restoring balance in your body and avoiding the negative effects of stress.

To maximize the effects, it’s key to combine these fodos with DAILY HABITS that help “de-stress” your body, such as meditation, deep breathing (I love deep belly breaths, 4-7-8 breathing and alternate nostril breathwork), walks in nature, proper uninterrupted 7-9 hours of sleep, regular exercise (that you enjoy), and journaling, for example.

Eating these food groups daily plus incorporating these destressing activities, will help your body better cope with daily stressors, lower anxiety levels, and help you refocus on the present moment (without the added nerves)!