5 Healthy Foods That Fight Stress
- Aoife Reilly
- Oct 20, 2016
- 5 min read
When you're stressed or anxious, the last thing you think of is healthy eating, and often pizza, ice cream, chocolate, wine, beer, cigarettes, chips and other fast foods are the first things that you crave. Salad or vegetables really don't scream "comfort food" after a long stressful day at work, and quinoa really wouldn't cut it when you've just been dumped. However, choosing alcohol, sweet or fast foods, will only give you comfort for a short time, and soon you will crave more sugar, salt or saturated fat to give you that high again. Many people end up gaining weight, and don't know how to break this cycle. Anyone who has tried to defeat their sugar cravings knows what this is like, and how much more difficult it is to do this when there is stress in your life.
If you want to choose healthy foods to help your body cope with stress, there are some good options listed here. Instead of affecting your hormones and blood sugar levels in a negative way, these foods can nourish and soothe your body, and help to promote balance. Re-thinking the concept of comfort foods, and training your body to turn to healthy alternatives during times of stress, doesn't happen overnight, but it is definitely possible. All can be eaten without cooking, and with exception of the avocado (unless you are very creative!) ,can be added to your bag or lunch box, so that you can snack on these foods while on the go. You'll soon see why these are my 5 favourite foods to calm and de-stress your body.
1. Chocolate
Surprised? Good quality chocolate not only has lots of antioxidants and nutrients which bring health benefits, but it also said to release endorphins (which make you happier), lower blood pressure, and improve mood. In addition, a neurotransmitter, anandamide, is produced in your brain when you eat chocolate, and it temporarily blocks feelings of pain and depression. It is important to eat chocolate in moderation, and the higher the percentage of cacao or cocoa, the better. What's the difference between cacao and cocoa? Cacao tends to be raw, higher in antioxidants, and less processed than cocoa, which has usually been heated.
When choosing chocolate brands, look for those that use the shortest lists of ingredients, and preferably are sugar-free and organic, especially since the most commercially-available brands often add flavour enhancers, emulsifiers and other undesirable ingredients. Dark chocolate is a great choice, and often is seen as more of a connoisseur's chocolate, as the chocolate flavour is more pronounced and bitter due to the higher content of cacao.
2. Avocado
Avocados are a great source of healthy fats, and offer many health benefits, including helping the body to counter stress. They are a good source of pantothenic acid, dietary fiber, vitamin K, copper, folate, vitamin B6, potassium, vitamin E, and vitamin C. Their stress-busting abilities come from their content of an amino acid called glutathione, which helps counter intestinal absorption of certain fats that can cause oxidative damage, which is a process in the body that leads to the creation of free radicals, the harmful compounds responsible for aging.
Try to stick to a single serving (about 1/2 an avocado). It's great when added to salads, spread on toast under a poached egg, or generally on toast under any healthy toppings. Making guacamole is a great way to add more flavour, especially if you like Mexican or spicy food. Avocado can also be used in sweet dishes, and if you are feeling adventurous you can make an avocado chocolate mousse, which combines 2 stress-busting foods, is dairy free, vegan, and delicious.
3. Nuts
Nuts are a source of magnesium, which can help to decrease levels of the stress hormone, cortisol. The protein and healthy fat content in nuts also help to regulate blood sugar levels, which can sustain energy and a good mood. A study conducted by Pennsylvania State University, showed that walnuts, especially, are effective at combatting stress, by lowering blood pressure levels both in resting states, and in response to stress. Walnuts contain alpha-linolenic acid, an essential omega-3 fatty acid, and other polyphenols that have been shown to help prevent memory loss. Further research, conducted by the National Institutes of Health, found that the omega-3 fatty acids in walnuts help to regulate levels of cortisol and adrenaline.
Nuts can be eaten raw as a snack, added to recipes, or as toppings. Soaking nuts overnight helps to make them easier to digest, and some can even be sprouted for even more nutritional benefit. They are great raw too, but if you want to bring out their flavour even more, you can toast them for a few minutes in a dry pan on medium heat (moving them about frequently to prevent burning) until they start to turn golden and/or make a popping sound, then chop them and add to salads. A small handful of nuts makes a decent portion size.
4. Berries
Berries are very nutritionally dense, containing antioxidants, flavanoids, vitamins, and minerals. All berries contain vitamin C, which research has shown to be helpful in fighting stress. Darker-coloured berries also contain anthocyanins, which are the pigments that give berries like blueberries and blackberries their deep color. Anthocyanins are antioxidants, which can help in the production of dopamine, a chemical that is critical to mood and memory, among other functions.
Berries are easy to incorporate into breakfasts, smoothies, desserts, and snacks. They can be slightly expensive, especially if you are buying them out of season, or organic (wise, due to the high amounts of toxic pesticides used in most countries).
5. Bananas
Bananas are sweet, tasty, and filling, and make a perfect morning, mid-afternoon, or post-gym snack. They are high in potassium, which can help lower blood pressure, and the risk of heart disease. Bananas also contain dopamine, a natural chemical, which is normally made in the brain, and can enhance your mood. They're rich in vitamin B6, which can help soothe your nervous system, and also contain manganese, and vitamin C. Added to all of these, they are high in fibre, which can help digestive motility, and contribute to blood sugar balance, both of which can help to improve mood and energy levels.
Combining Stress-Busting Foods
All of the 5 foods listed above can be combined with eachother - yes, even the avocado! You can add them all to smoothies, eat fruit and nut snacks, try a chocolate avocado mousse topped with crushed nuts and berries, or eat them separately. Here's an example of a chocolate mousse from Food Nework.com, combining everything except the banana. I haven't tried it, but it looks good. Have fun incorporating all of these foods into your diet!
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