There are many lifestyle changes you can make to manage everyday stress. Exercising, meditating, reading books, and getting enough sleep are some of the most advised and effective methods.
However, we often forget that our everyday diet also contributes to our emotional health. Did you know that there are several superfoods known to help reduce stress and anxiety? Changing your diet might be a more attainable goal for some when wanting to reduce stress. If you want to give it a chance, we recommend adding these foods proven to help reduce stress and anxiety into your diet.
- Fatty fish
Fatty fishes such as salmon, tuna, sardines, and trout are rich in omega-3, protein, and other useful nutrients. They are known to help combat depression and reduce the risk of heart diseases and improve memory.
We recommend including fish in your diet at least twice a week. For those who are not massive fish fans, there is always an option to try out fish oil supplements.
Before you start including fish in your diet, be cautious about your allergies, and make sure to consult with your doctors or registered dietitians before you start using supplements.
- Dark Chocolate
Dark chocolates are not only delicious but also rich in antioxidants which may help reduce stress hormones. However, no matter how tempting they are, we advise you to enjoy your chocolates in moderation.
- Herbal and Green teas
Several studies suggest that sipping a warm beverage can be soothing and produce a feeling of warmth and even friendliness. In addition to this, you will gain further physical benefits depending on which herbal or green tea you choose to drink. Lemon green tea is an excellent source of antioxidant that helps improve the immune system and reduce inflammations. Jasmine tea, on the other hand, has a beautiful scent that helps reduce stress. Mint tea is known to improve irritable bowels and relieve indigestions.
Furthermore, for those trying to cut out their caffeine consumption, green teas are a great alternative.
Yoghurts contain probiotics which promote good gut health, improve digestion, boost the immune system, and help us absorb all the nutrients. It also helps increase good gut bacteria that produce molecules with neuroactive functions which help improve our mood.
- Green leafy vegetables
The thought of having leafy salad for lunch or dinner may sound a little boring. However, leafy vegetables are probably are some of the best foods you can have for stress management. Vegetables such as spinach and kale contain magnesium that helps lower blood pressure and promotes the feel-good chemical, dopamine.
Eating green leaves doesn't always mean having salad for lunch every day; you can try adding them to your pasta dishes or even your daily morning smoothies.
A warm bowl of oatmeal can be a perfect comfort food that can help you feel relaxed and calm. On top of this, oatmeal is highly nutritious and is highly rich in antioxidants. They are also known to help lower cholesterol and improve blood sugar levels. Overall, it makes a delicious, filling, and nutritious breakfast that will keep you going until lunchtime.
- Nuts and Seeds
Just like fish, nuts and seeds are full of healthy fatty acids. They are full of nutrients, including vitamin B, magnesium, fibre, and protein. A handful of nuts aren't only yummy to snacks on, but they also have various health benefits, including lowering blood pressure, managing anxiety, and reduce stress overall. Just remember to stick with a handful/ ¼ cup / 1.5oz of servings per day as they contain a lot of fat.
Warm milk is a well-known remedy used by many to help us relax before going to sleep. Calcium and protein in the milk create a calming effect that helps lower blood pressure and reduces cortisol level, which is a type of stress hormone.
Having a balanced diet is a great way to improve mood and live a healthy life. Suppose you want to learn more about other methods you can use to manage everyday stress, head over to our stress help page here. Start your journey towards better mental health with Mynurva today!