The Top 4 Foods That Reduce Stress

Reducing stress is essential to your good health. In addition to engaging in exercise and relaxing hobbies, you can also eat more foods that reduce stress.

Here, you will learn more about the biological underpinnings of stress, the ways in which chronic stress can ruin your health and the top four foods that reduce stress.

What is Stress?

When you understand exactly what stress is and how stress affects the body, you'll have a better appreciation for the importance of reducing stress. While most people think of stress as an emotional response to difficult situations, that's only partly true. Stress is a part of the fight or flight response and it's initiated by a hormone called cortisol. This hormone can be released as the result of emotional trauma or due to physical danger affecting the body.

Cortisol and the stress that it produces are intended to help you react to situations by giving you a short burst of energy. However, the presence of cortisol becomes a health hazard when it isn't used by the body or when the brain continues producing the hormone for an extended period of time.

Health Hazards Produced by Chronic Stress

• insomnia and other sleep problems
• increased blood glucose levels
• storing fat and carbs, resulting in weight gain
• hypertension
• compromised immune system

You can tell when your body is experiencing heightened stress levels by the symptoms that you experience. For example, headaches are a very common indication of high stress levels. You may also feel more nervous or anxious as your cortisol levels increase. People tend to eat more unhealthy foods and experience poor judgment when they are experiencing unrelieved stress as well.

Counteract these negative effects by looking for a variety of ways to reduce or alleviate your cortisol levels. When you make an effort to reduce stress on a daily basis, you can actually improve your blood pressure, blood glucose and weight control issues. Physical activity and relaxing hobbies are effective ways to lower stress levels. Additionally, eating a healthier diet will help. This is because there are plenty of natural plant-based foods that reduce stress by providing the body with essential nutrients.

What Nutrients Positively Affect Stress?

As you plan to make dietary changes for the purposes of reducing stress, it's important to know which nutrients are the most beneficial. There are certain vitamins and nutrients that are specifically effective in helping you control your cortisol levels. Eating foods that contain these nutrients will help you reduce stress, and you may feel less anxious in a very short time.

Some nutrients that are effective in reducing stress levels include:

• B vitamins, especially B12
• omega-3 fatty acid
• magnesium
• probiotics (found in fermented foods)

If you're concerned that you're not getting enough stress-reducing nutrients each day, you can also add a daily supplement to your routine. There are supplements available, such as Mitochron, which are engineered to supply your cells' mitochondria with the enzymes, amino acids and vitamins they need to maintain energy levels, keep stress at bay and protect against burnout. Keep in mind that the supplement should be taken in conjunction with a plant-based diet that emphasizes the nutrients your body needs to combat stress.

4 Foods That Reduce Stress

There are plenty of foods that reduce stress, so you shouldn't feel compelled to eat the same fruits and vegetables repeatedly. In fact, adding variety to your diet will give your body more of the nutrients it needs for good health. Here are a few examples to help you get started in planning your new stress-reducing diet.

Blueberries

Eating a cup of blueberries each day can help you combat the oxidative stress that damages your cells. They do this by releasing anthocyanins, which are known to be powerful antioxidants. The antioxidants will attack the free radicals in your body before they can cause oxidative stress to your cells. This process is especially effective in protecting the cells in your liver.

Sweet Potatoes

As a general rule, you should switch from regular potatoes to sweet potatoes. This is because sweet potatoes contain more nutrients, making them a healthier carb than white or yellow potatoes. In a two-month study, women were asked to consume more nutrient-rich carbs, such as sweet potatoes.

When cortisol levels were tested via the saliva, researchers found that the women who consumed more nutrient-rich carbs had lower cortisol levels than subjects who ate refined carbs. Sweet potatoes are also rich in potassium and vitamin C, which are also helpful in lowering stress levels.

Dark Chocolate

Recent studies have found that eating dark chocolate in moderation provides a wealth of health benefits. This is due to the antioxidants found in the cocoa from which it's made. One benefit that was found in a 2016 study is that the antioxidants in dark chocolate reduce stress-related inflammation. This is helpful in lowering the risks to your cardiovascular health since inflammation makes it harder for the heart to pump blood.

Organ Meats

While a healthy diet should consist primarily of plant-based foods, one-third of each meal can consist of red meat. Organ meats, such as the liver, heart and kidneys of farm animals, contain high levels of nutrients. In particular, these meats are rich sources of B vitamins, riboflavin and folate. All of these nutrients are beneficial in reducing stress. The B vitamins, including B6 and B12, help to increase dopamine and serotonin, which are neurotransmitters that regulate mood. If you're vegan, a daily supplement can give you the B vitamins your body needs.

Before making any changes to your diet, you should consult your doctor. Your physician can ensure you will still get the nutrients you need in order to avoid a deficiency. You'll live healthier and feel better as you make these positive changes to your lifestyle.