When we are stressed, experiencing an acute stress episode like running late for work and getting stuck behind a school bus that is making frequent stops, or enduing chronic stress such as caring for a sick relative, losing a job, or going through a divorce, the body produces the stress hormone cortisol along with insulin and the hunger hormone, ghrelin. This can increase hunger and cravings, typically for a quick surge of energy in comfort foods especially those high in fat and sugar. Candy, Cookies and Cake, Oh My! Choosing these types of foods when stressed can cause more harm than good. These foods worsen the body’s stress response, causing the blood sugar to spike. When blood sugar spikes then crashes, it sets in motion a hormonal rollercoaster that creates even more hunger and cravings and increases stress and anxiety.
Eating to Beat Stress. While we can’t always control the situations that cause us stress, we can improve our stress response which can help us feel more balanced and better able to handle what comes our way. Eating foods that help reduce our body’s stress response is a great place to begin. These stress busting foods can help to lower inflammation in the body and balance our bodies hormones, particularly cortisol, which is the main driver of increased appetite, high blood sugar and weight gain during stressful times.
The vitamin D in Eggs can boost mood. Research is still ongoing, but it is believed that vitamin D increases the levels of feel-good hormones serotonin and dopamine in the brain. In addition, eggs are a good source of choline, a nutrient that is essential to brain function. The combination of fat and protein in the eggs also helps increase satiety and can prevent blood sugar from dropping quickly when paired with a carbohydrate. Try it: Enjoy your eggs with whole grain toast or roasted sweet potatoes for a balanced meal. Hardboiled eggs make a great addition to a salad or can be eaten as a snack.
Avocados are a natural source of magnesium and there is evidence that magnesium deficiency could make the body more susceptible to stress. In addition, avocados are an excellent source of heart healthy, monounsaturated fat, and fiber, both of which help to slow digestion, allowing long lasting satiety. Try it: Slice avocado to add to a sandwich or salad or use it as a spread on whole grain toast.
Sweet Potatoes are a good source of complex carbohydrates which are important for the production of mood regulating serotonin, also known as a “feel-good” chemical. In addition, you’ll also get potassium, vitamin C and fiber from this root veggie. Try it: Enjoy sweet potatoes roasted in small pieces or baking them whole. Add cooked sweet potatoes to salads, soups or topped with a smear of nut butter for an updated version of a baked potato topping.
Dark Leafy Greens such as kale, spinach, arugula, Swiss chard, and mustard greens are a good source of magnesium. Magnesium can help regulate the stress hormone cortisol and blood pressure levels. In addition, leafy greens are also a good source of folate, a B vitamin that helps support the production of the “feel-good” chemical, dopamine. Folate also helps the body manufacture another “feel good” chemical, serotonin that helps regulate mood. Try it: Add dark leafy greens to a smoothie, or soup, enjoy them raw in salad or sautéed lightly with olive oil.
Research shows that two tablespoons a day of Olive Oil can decrease systolic blood pressure significantly in approximately three weeks’ time. In addition, further studies have found that people who consume olive oil daily saw a boost in the “feel good” chemical serotonin rather than with other types of fat in their diet. Try it: Use olive oil for cooking or when making salad dressing
Berries like strawberries, blueberries, raspberries, and blackberries are all a great source of vitamin C which has been shown to be helpful in combatting stress. Berries are loaded with antioxidants which are known to be anti-inflammatory and help protect the body from damage caused by chronic stress. They are also a good source of fiber that helps promote fullness and can help stabilize blood sugar spikes. Try it: Enjoy fresh or frozen smoothies, salads, or topped on oatmeal or yogurt.
Plain Yogurt with live active cultures such as lactobacillus, a bacteria friendly bacterium, boosts immunity and improves digestion. Friendly bacteria play a key role in the microbiome of the body helping to eliminate depression. Yogurt is also a good source of calcium which is important for nerve and muscle function as well as cell signaling that regulates the “feel good” chemicals dopamine and serotonin. Greek yogurt is rich in magnesium, potassium and protein which work to suppress anxiety. Try it: Add plain Greek yogurt to smoothies, use in place of sour cream in recipes. Enjoy it plain, topped with fresh or thawed frozen berries for breakfast
Asparagus is rich in folate, an important B vitamin that can help reduce stress and anxiety and helps promote the “feel good” chemical dopamine in the brain. It is also a good source of vitamin C and fiber. Vitamin C helps reduce blood pressure, and fiber helps to slow down blood sugar spikes and helps promote fullness. Try it: Enjoy it steamed, grilled, or roasted. You can also add it to soups, stews, and salads
Fatty Fish such as salmon, mackerel, herring, anchovies, sardines, and tuna can reduce cortisol levels and stress. These types of fish are loaded with heart healthy omega 3 fatty acids and vitamin D which can help improve mood. Try it: Enjoy one of these heart healthy fish as your choice of protein twice week. Dice up cooked fish to add to salads.
Nuts such as almonds, walnuts and pistachios are full of hearty healthy monounsaturated fat and can help reduce blood pressure. Nuts also contain high levels of B vitamins and magnesium, which helps with the production of the “feel good” chemical serotonin. Try it: Add chopped nuts to salads as a substitute for croutons, add them to stir fry or enjoy them alone as a snack. Nuts are dense with calories, be mindful that a one ounce serving, approximately ¼ cup, is considered a serving size.
Oatmeal is a great source of complex carbohydrate which can help boost production of the “feel good” chemical serotonin in the brain that can help overcome stress. This slow digesting carbohydrate promotes stable blood sugar levels. Eating oatmeal for breakfast is a great way to feel sharp throughout the morning and helps regulate your appetite. Try it: Make overnight oats by adding steel cut oats or old-fashioned oats to your choice of liquid in a covered bowl or container and allow to sit overnight in the refrigerator. Stir and add favorite flavorings such as cinnamon or nutmeg before heating and top with chopped nuts or berries.
Chamomile Tea is calming. The flavones in the tea provide antioxidants that have been studied for their potential to lower blood pressure and cholesterol. Chamomile can help calm the mind and the body to help promote sleep. The tea has also been shown to provide relief from stomach upset, and muscle cramps. Try it: Steep chamomile tea for 3-5 minutes before consuming
Turmeric is an herb used in cooking and in ayurvedic medicine. The active compound in turmeric is curcumin which is known to lower cortisol levels. It is recommended for a wide variety of uses, such as depression, skin disorders and infections and can boost the immune system. Try it: Make turmeric tea by adding ½ tsp of ground turmeric to 1 cup of water. Bring to a boil. Add a pinch of black pepper to increase absorption. Let sit for 3-5 minutes. Stir well. Make golden milk, or sprinkle turmeric into recipes, over eggs or in soups.
Perhaps you turn to chocolate when feeling stressed, there are known benefits to this treat. Dark Chocolate with at least 80 cacao contains polyphenols and flavonols which are antioxidants and have been shown to reduce stress. Dark chocolate is also known to lower blood pressure. One ounce is a serving size.
Content submitted by Janyce Gately – MS, RD, LDN, CHWC