6 Foods That Help in Reducing Chronic Stress & 3 Foods to Avoid
Introduction to the Chronic Stress
Stress is our body's natural response to challenging situations, leading to the release of cortisol (the stress hormone) and adrenaline (the “fight” or “flight“ hormone). By doing so, we attain a state of increased awareness or alertness. Experiencing occasional short-lived stress is normal, but being constantly stressed is not healthy.
Chronic stress is a constant state of prolonged stress and alertness that can significantly impact the quality of one's life—physically as well as psychologically.
The prevalence of chronic stress depends on multiple factors, such as socioeconomic conditions, cultural influence, and healthcare systems that vary between countries.
In the USA, according to statistics, around 70% of adults are chronically stressed based on familial, financial, and health situations.
In India, rapid urbanization, work pressure, and societal pressure are a few of the leading causes of stress.
According to the 2023 India Wellness Index, one in three Indians is dealing with stress, and 77% report experiencing at least one symptom of stress regularly.
Impact on Health
Chronic stress can impact us physically and mentally leading to multiple health issues such as:
- Anxiety
- Sleep disturbances; insomnia
- Headache
- Depression
- Digestive issues such as heartburn, diarrhoea, constipation
- Muscle pain and tension
- Weight gain
- High blood pressure (hypertension)
- Diabetes
- Heart attacks
- Stroke
- Issues focusing
- Weakened immune system, increasing our risk of developing infections and other diseases.
How Diet Affects Chronic Stress Levels?
Some foods help us combat stress, while others can worsen it. So, what we eat has a direct linkage to stress because foods do not just supply energy to our bodies but also nutrients that are essential for the synthesis of hormones and neurotransmitters (chemical messengers).
Chronic stress can alter how our body utilizes these nutrients. This has the potential to lead to nutritional deficiencies. Chronic stress can also interfere with one's eating habits, leading to other health problems.
For example, eggs are a wonderful source of protein, healthy fats, and multivitamins. Proteins (amino acids) are vital for the synthesis of neurotransmitters and hormones, which play a key role in combating stress. Thus, including eggs or any other protein sources in your diet can help in their production and management of stress.
Top 6 Foods that Reduce Chronic Stress
Here is a list of the best 6 foods that may help reduce chronic stress:
1. Fatty Fish
Fish like salmon, tuna, sardines, and mackerel are rich sources of omega-3 fatty acids, vitamin D, and amino acids such as tryptophan and tyrosine.Omega-3 fatty acids may help reduce stress levels and anxiety.
According to Harvard Health, they're known to have mood-regulating benefits for people with anxiety, depression, and bipolar disorder (for the depressive phase). The recommended dose of omega 3 is 1-2 g per day. The vitamin D present is known to boost mood and reduce inflammation.
The amino acids, such as tryptophan, act as precursors in the synthesis of mood-regulating neurotransmitters such as serotonin.
2. Dark Chocolate
Dark chocolates are a powerhouse of polyphenols— flavonoids and flavonols— which have powerful antioxidant effects. They also show anti-inflammatory, anti-cancer and heart-protective effects.
According to a study, consumption of 40g of dark chocolate for 14 days showed a decline in stress by decreasing the cortisol levels in the body.
However, as dark chocolate is an indulgent food item, there's a tendency to consume it beyond the recommended level, which is approximately 1-2 ounces (30–60 g).
Hence, take care to have it in moderation. It's also best to consume the ones that have a higher cocoa content, preferably between 70 and 85%. Do a quick ingredient check on the back of the product to ensure that the chocolate bar doesn't contain excess sugar and is of good quality.
3. Matcha Powder
Matcha powder is a finely powdered form of green tea leaves that are grown in the shade and has widely gained popularity in recent years due to its potential health benefits. The hero ingredient in it is L-theanine, an amino acid primarily present in green and black tea but predominantly in matcha.
L-theanine is known to ease stress, anxiety, and insomnia. Additionally, it may be useful for people with high blood pressure.
In a 15-day study, 36 people regularly consumed cookies containing 4.5g of matcha powder. A significant reduction in stress levels was observed.
Common preparations using matcha powder include matcha tea and matcha latte (hot as well as iced). The recommended quantity of consumption is around 1-2 cups (2 teaspoons) per day.
4. Fermented Foods
Some common fermented foods are yoghurt, sauerkraut (fermented cabbage), kimchi (fermented and pickled cabbage and radish along with other vegetables), and kombucha (fizzy, fermented black tea or green tea).
Fermented food items are rich in probiotics, making them one of the most gut-loving foods.
Probiotics are necessary for replenishing gut-friendly bacteria and can help fight stress, anxiety, and inflammation and maintain a naturally healthy gut.
Incorporating fermented foods helps boost the synthesis of serotonin, a natural mood stabilizer, which is predominantly (90%) produced in the gut. This aids in maintaining a strong gut-brain connection.
You know, the gut and brain are like best friends who talk about everything under the sun. What affects the brain also impacts the gut the most compared to all the other body systems.
The brain communicates with the gut through the nervous system. So the emotional impact your brain has when you're under chronic stress manifests as a strong physical sensation in your gut. This is what the gut-brain connection is about. Now the term “gut-wrenching” makes more sense, doesn't it?
The improvement in mood one experiences from having a probiotic-rich diet is attributed to the same phenomenon.
5. Berries
Berries in general—strawberries, blueberries, blackberries, and raspberries—are natural sources rich in anti-inflammatory and antioxidant compounds. They are also fairly rich in vitamins, minerals, and fibre.
Blackberries contain the highest amount of flavonoids, an antioxidant that helps reduce stress at the cellular level. Moreover, the fibre present in berries aids in better digestion.
The consumption of berries may provide protective functions against conditions such as diabetes and high blood pressure and improve cognitive functions.
Some simple yet smart ways to include berries in your daily diet are by adding them to your breakfast—overnight oats or pancakes—throwing a handful of berries into your smoothies, or simply adding them into your bowl of salad if you have a versatile taste palate.
6. Nuts and Seeds
Nuts like almonds, pistachios, and walnuts are rich sources of healthy fats and B vitamins. Adding a handful of nuts to your daily diet is sufficient; take care not to munch on them too much, as they're high in calories, and you may end up consuming more than what's required.
Seeds such as pumpkin, hemp seeds, chia, flaxseeds, and sunflower seeds, as well as nuts, are also good sources of magnesium, which has anti-stress properties and a calming effect on the nervous system.
A handful of nuts and seeds are also a wonderful snacking option to curb your cravings and appetite, or you can add them to your bowl of oats.
#3 Foods to Avoid When Managing Stress
Foods that are generally high in calories and low in nutrient content can increase stress levels. Here are a few to watch out for:
1. Caffeine
Caffeine is a stimulant that activates the nervous system hence, too much consumption may lead to increased levels of stress and anxiety. Drinking caffeinated drinks or beverages late in the day can lead to overstimulation and disturbed sleep.
2. Artificial sweeteners and refined carbohydrates
This includes all the sugar-filled items, such as pastries, cookies, white bread, etc. These foods cause a massive glucose spike in blood sugar levels which is compensated by the release of insulin. This can lead to increased stress in your body, leading to the release of more cortisol (the stress hormone)thereby, affecting your mood.
3. Fried foods
Foods rich in trans fat may cause inflammation of the body. Your body has to put in extra effort to break down trans fats, thereby leading to increased stress and cortisol levels.
Simple Tips for Incorporating Stress-Reducing Foods into Your Diet
Disclaimer: This is only a sample diet plan provided for informational purposes. Consulting a dietitian or nutritionist is recommended to address the individual's specific nutritional needs under professional guidance.
Here are a few tips to incorporate stress-busting foods into your meal plans:
Stress-reducing breakfast to :
- the classic oats bowl and skimmed milk, topped with a few nuts, seeds and berries
- A bread toast (whole grain) with 1-2 eggs
- A smoothie using oats, cocoa powder (unsweetened), and banana
Stress-reducing lunch:
- A simple salad along with chicken and avocado
- Rice with stir-fried vegetables and tossed chicken
- A sandwich using chicken or fatty fish and vegetables
Stress-reducing dinner:
- Grilled chicken served along with vegetables
- Rice with chicken/ fatty fish
- Chicken soup
For snacks:
- 1-2 squares of dark chocolate
- Any fruit such as apples, oranges, berries, seeds and nuts
- Air-popped popcorn (with less salt)
Apart from devising meal plans, sticking to them and developing a routine is also important to curb stress in the long run. Moreover, having a prefixed schedule takes off the burden of having to decide what to eat and when to eat.
Hydration and Stress Management
Stress and dehydration go hand in hand. It's a vicious cycle where dehydration can cause stress and vice versa. This is because when you're dehydrated, your body is deprived of the necessary amount of fluids, putting it in a stressful state and leading to the release of cortisol. And when you're stressed, you tend to forget to eat and hydrate properly.
Try to drink at least 1-2 litres of water every day. Take care to include fruits with more water content such as watermelon, berries, oranges, and melons for added hydration.
#3 Supplements for Stress Management in 2024
Disclaimer: This information is for educational purposes only and does not replace professional medical advice. Always consult with a healthcare provider for personalized treatment options.
1. Ashwagandha
It is an ancient herb used in Ayurvedic medicine for people dealing with chronic stress. They interact with the body's stress response and may also promote better sleep.
A 2021 study was conducted in 125 adults for 3 months with daily supplementation of 300 mg ashwagandha. It was observed that they had significantly low-stress levels and improved sleep.
2. Magnesium
Magnesium plays a key role in regulating the nervous system, blood pressure, heart rate, and overall functioning. Low levels of magnesium elevate stress, and chronically stressed people tend to have a deficiency of magnesium. Hence, it's ideal to start on magnesium supplements after consulting with a healthcare provider.
3. Ginseng
Ginseng is another plant-based supplement like Ashwagandha, which may interact with the brain's ability to deal with stress.
According to 2017 research, ginseng supplementation may help with stress-related depression and anxiety.
Note: Although diet changes are necessary for people struggling with chronic stress, it is vital to consult with a healthcare provider before making any major diet changes and to rule out any other underlying health conditions.
Conclusion
Chronic stress can be mentally as well as physically exhausting. It also poses the risk of developing serious health complications if not intervened.
However, with the guidance of a health care professional and by making necessary dietary changes and consuming supplements, chronic stress can be kept at bay.
References
- Alexander, H. (2021, March 24). 8 foods that impact stress. MD Anderson Cancer Center. https://www.mdanderson.org/cancerwise/8-foods-that-impact-stress.h00-159459267.html
- A Guide To The Best Vitamins And Supplements For Stress. (2023, December 8). Forbes Health. https://www.forbes.com/health/mind/supplements-for-stress/
- Cleveland Clinic. (2023, September 20). What To Know About the Gut-Brain Connection. Cleveland Clinic. https://my.clevelandclinic.org/health/body/the-gut-brain-connection
- https://www.facebook.com/Health. (2024). Burnt Out? Trying Adding These Stress-Busting Foods to Your Diet. Health. https://www.health.com/foods-to-reduce-stress-8419516#toc-foods-to-limit-or-avoid
- https://www.facebook.com/WebMD. (2019). Slideshow: Stress-Reducing Foods. WebMD. https://www.webmd.com/diet/ss/slideshow-diet-for-stress-management
- Kandola, A. (2018, October 12). Chronic stress: Symptoms, health effects, and how to manage it. Medical News Today. https://www.medicalnewstoday.com/articles/323324
- Kennedy, K. (2019, March 26). The 10 Best Foods to Help Fight Stress. EverydayHealth.com. https://www.everydayhealth.com/diet-nutrition-pictures/how-to-reduce-stress-with-diet.aspx
- Yale Medicine. (2022). Chronic Stress. Yale Medicine. https://www.yalemedicine.org/conditions/stress-disorder
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