Did you know that you can prevent excessive stress with the right diet? We'll tell you which 12 foods are the best stress relievers.
TABLE OF CONTENTS
THE BEST NERVE FOOD FOR STRESS
Especially when we're under stress, we often find it difficult to maintain a healthy diet . We quickly reach for a kebab, greasy Asian noodles, or sugary baked goods during our lunch break. Then in the evening, we might indulge in a dessert or two as a reward after a stressful day at work.
The reason for this is partly our brain's reward system, but also partly the functioning of the stress hormone cortisol . This hormone is released in physically, emotionally, or mentally threatening situations. Its goal: to stimulate the autonomic nervous system and neutralize the stress trigger as quickly as possible .
Cortisol also causes our body to prefer quick energy sources . And nothing releases energy as quickly as glucose , which comes from sugar and carbohydrates. However, this often proves fatal later on.
Especially when you're under stress, you do n't want to experience an insulin drop . Furthermore, foods high in sugar and fat, combined with high cortisol levels, can lead to long-term weight gain [1]. So, instead of sugary, instant fixes, you should focus on fresh, nutrient-rich foods .
2. VITAMINS AND NUTRIENTS FOR STRONG NERVES
Among the micronutrients , vitamin D and the B vitamins are particularly important, contributing to solid stress resistance and strong nerves. For your mental strength, you should also ensure a regular intake of omega-3 fatty acids . Minerals such as zinc, iron, and magnesium also play an important role in your stress metabolism.
The amino acid tryptophan also plays a special role. Tryptophan is used in the body to produce serotonin . Serotonin is considered the happiness hormone and also helps reduce stress by stabilizing mood as a counterpart to cortisol. It triggers feelings of calm, peace, and security. Furthermore, healthy carbohydrates also stimulate the production and release of serotonin in the body [2].
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3. YOUR 12 ANTI-STRESS FOODS
1. Nuts, kernels, seeds
Nuts, kernels, and seeds often contain plenty of B vitamins and protein . This makes them not only healthy little snacks, but also real stress relievers. Walnuts, in particular, are packed with nutrients: They even provide you with zinc, iron, magnesium , and even vitamin E !
2. Green vegetables
Green vegetables are truly all-rounders. Often considered boring and bland, many green vegetables provide you with B vitamins and powerful antioxidants . Regular consumption can therefore not only prevent stress but also protect your cells from oxidative damage . On top of that, they're also packed with calcium, zinc, and magnesium .
3. Cocoa
Cocoa can also provide unexpectedly effective support when you're stressed. It doesn't matter whether you enjoy it on its own or in the form of high-quality dark chocolate . This is primarily due to the so-called "flavonoids." These ensure that your body releases lower amounts of the stress hormone cortisol via the bloodstream [3].
4. Oatmeal
Oatmeal is particularly rich in vitamin B1 and the amino acid tryptophan . This provides your body with the perfect foundation for regulating your nervous system and mood. Furthermore, the complex carbohydrates in oats help you stay full for longer, thus preventing cravings .
5. Bananas
Bananas are not only filling with their high fiber content , but are also naturally rich in tryptophan . Eating bananas daily supports your body's serotonin production. They also contain magnesium, potassium, and valuable vitamin B6 !
6. Fish
Fish, in particular, contains healthy omega-3 fatty acids . Salmon, herring, and tuna are particularly high in this healthy fatty acid. Tip for those conscious about their figure: When in doubt, always opt for wild salmon . Unlike farmed salmon, it contains slightly less fat and is therefore a bit gentler on belly fat.
7. Legumes
Many people don't know it, but beans, peas, lentils, and the like are powerful sources of magnesium ! They also provide you with valuable complex carbohydrates, so you stay full and fit for as long as possible.
8. Meat
Many types of meat are also considered nerve food. This is especially true for dark, lean meat such as beef . In addition to animal protein , meat contains a relatively high iron content . Furthermore, meat contains magnesium and numerous B vitamins .
9. Peppers
Bell peppers are not only beautifully colorful, but also contain a whole range of important minerals to combat stress : especially magnesium, potassium, and iron . Magnesium is particularly important. This mineral naturally regulates the transmission of impulses through your nerves. This can also reduce the classic symptoms of the stress response .
10. Avocado
Did you know that avocados are n't actually a vegetable ? This green superfood has a pit, which makes it a fruit. And avocados aren't considered a superfood for nothing: With vitamin B1, magnesium, and potassium, they're the perfect comfort food , even in difficult times.
11. Eggs
In addition to vitamin C, eggs also contain many other vitamins. The classic chicken egg is also an unbeatable source of valuable vitamins B12 and D, even for vegetarians . Important tip: Both are found in the boring egg white ! However, the egg yolk contains a higher concentration of other micronutrients.
12. Yogurt
Yogurt is not only incredibly versatile , it's also a real stress reliever! Rich in B vitamins and some calcium and magnesium, yogurt with fruit, muesli, and similar ingredients makes a great low-calorie breakfast or snack option.
4. QUICK RELIEF FOR STRESS:
THESE TRICKS AND HOME REMEDIES HELP IMMEDIATELY
In addition to a nutrient-rich, low-stimulation diet, you can also use various home remedies or tricks to calm down during periods of acute stress. The primary focus should always be on effectively calming your nervous system .
Meditation and breathing exercises
Especially when you're under a lot of stress, your breathing automatically becomes shallow . Many of us also tend to hold our breath from time to time when we're stressed. Fortunately, a short meditation session with controlled inhalation and exhalation can easily calm your agitated nervous system [4].
Take a hot bath or a long shower
An absolute classic among relaxation techniques that always works! A hot bath, in particular, can help you lower your body temperature while relaxing stress-stricken muscles . If you don't have a bathtub, you can also try a long, hot shower with a soothing lavender shower gel .
Drink a cup of calming tea
There are many exciting plants that can have a calming and thus slightly stress-reducing effect. High-quality tea blends with lemon balm, hops, valerian, or lavender are best for this. Important: If you want to drink your tea at the office, be sure to pay attention to the concentration of the calming ingredients . Don't fall asleep at your desk...
Yin or Kundalini Yoga
While yoga is generally very calming and stress-relieving , you can unwind even more effectively with Yin or Kundalini Yoga. Even a short session of about 30 minutes can rejuvenate you mentally, emotionally, and physically [5]. You can choose whether you want to become a little more alert or just want to completely unwind after a stressful day.
Just take a nap
You probably already know that sufficient sleep is essential for your overall health. However, it's more important than ever when you're stressed. Only during sleep does your body have the opportunity to completely switch off and regenerate deeply . So, if in doubt, feel free to incorporate a power nap or two into your day whenever you get the chance.
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CONCLUSION
Stress is one of the biggest problems of our time . Especially if you give your all at work and are also among the more active in your private life, you're probably familiar with the problem. Fortunately, with a targeted, nutrient-rich, low-stimulation diet , you can easily prevent excessive stress.
In addition to B vitamins, iron, magnesium, zinc, calcium , and plenty of vitamin D, you should also ensure you get enough amino acids . Tryptophan , which the body uses to produce serotonin, is particularly important. As a happiness hormone and mood stabilizer, serotonin is essential for stress reduction.
If, despite the best diet, the inevitable super-stress hits, you can easily help yourself calm down with a few home remedies and tricks . In addition to calming herbal teas , hot baths , and plenty of sleep , mindfulness rituals like meditation or yoga are particularly effective for reducing stress.
SOURCES
[1] Phaso, AM; Jastreboff, AM; Sinha, R. (2017), Stress, cortisol, and other appetite-related hormones: Prospective prediction of 6-month changes in food cravings and weight, Obesity (Silver Spring), Volume 25, Issue 4, p. 713-720, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5373497/ .
[2] Jenkins, AT; Nguyen, J.C.D.; [...]; Influence of Tryptophan and Serotonin on Mood and Cognition with a Possible Role of the Gut-Brain Axis, Nutrients, Volume 8, Issue 1, p. 56, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4728667/ .
[3] Tsang, C.; Hodgson, L.; [...]; Al-Dujaili, E. (2019), Effect of Polyphenol-Rich Dark Chocolate on Salivary Cortisol and Mood in Adults, Antioxidants (Basel), Volume 8, Issue 6, p. 149, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6616509/ .
[4] Sharma, H. (2015), Meditation: Process and effects, An International Quarterly Journal of Research in Ayurveda, Volume 36, Issue 3, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4895748/ .
[5] Daukantaité, D.; Tellhed, U.; [...]; Melander, O. (2018), Five-week yin yoga-based interventions decreased plasma adrenomedullin and increased psychological health in stressed adults: A randomized controlled trial, PLoS One, Volume 13, Issue 7, e0200518, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6051627/ .
