If you want to get your happiness back, healthy foods are one way to do so.
There are many ways to manage and reduce stress levels. And your diet and nutrition choices can have a very powerful effect on whether those levels go up or down.
Certain foods provide comfort and actually increase levels of hormones that naturally fight stress. The right food can also help relieve stress by lowering hormone levels that trigger it.
For something delicious and therapeutic, relax and enjoy:
1. Fermented Foods
Fermented foods, which include kimchi, yogurt, kefir, kombucha, and sauerkraut, may improve gut health and mood.
The fermentation process allows live bacteria to thrive in foods, which then convert sugars into alcohol and acids.
During this process, probiotics are created. These live microorganisms support the growth of healthy gut bacteria and may increase serotonin levels.
It’s important to note that not all fermented foods are significant sources of probiotics, such as beer, some breads, and wine, because cooking and filtering can reduce their probiotic content.
Serotonin is a neurotransmitter that affects many facets of human behavior, including mood, the stress response, appetite, and sexual drive. Up to 90 percent of your body’s serotonin is produced by your gut microbiome, or the collection of healthy bacteria in your gut.
In addition, the gut microbiome plays a role in brain health. Research is beginning to show a connection between healthy gut bacteria and lower rates of depression.
2. Dark Chocolate
Dark chocolate in the diet can reduce stress in two ways: its chemical and emotional effects.
Chocolate feels like such an indulgence that it can be a real treat to simply savor a piece of it, and that feeling alone can help to reduce stress, says Meyerowitz.
Dark chocolate, which is also rich in antioxidants, can help reduce stress by lowering levels of stress hormones, according to a Swiss study in which participants ate about 1.5 ounces per day for two weeks.
Just avoid excess calories in your diet by not overindulging in chocolate, advises Dr. Sandra Meyerowitz, online health & wellness coach.
3. Healthy Carbs
Carbohydrates have been found to increase serotonin levels. It’s a chemical in the body that can boost mood and reduce stress.
Once serotonin levels are increased, people under stress experience improved cognitive function. This means they can concentrate and work better.
Meyerowitz notes the comforting effect of carbohydrates in the diet that can reduce stress. For example, savoring a bowl of pasta or macaroni and cheese can feel soothing and help you relax.
Just make sure to choose healthy carbohydrates like sweet potatoes and whole grains for better nutrition. Limit fat-laden, calorie-dense toppings.
4. Fatty Fish
This type of fish is also a good source of omega-3 fatty acids and an excellent way to use diet and nutrition to reduce stress, as it offers significant benefits for cardiovascular health.
Omega-3 fatty acids and fatty fish have also been found to ease depression because the chemicals improve communication between nerve cells. Fatty fish include tuna, halibut, salmon, herring, mackerel, sardines, and lake trout.
5. Avocados
Avocados are delicious as guacamole or when sliced onto a salad.
But avocados also contain omega-3 fatty acids. These healthy essential acids are known to reduce stress and anxiety, boost concentration, and improve mood.
Meyerowitz emphasizes the importance of getting the right amount of omega-3 fatty acids in the diet for overall health, as well as their role in reducing stress.
6. Nuts
Nuts are full of vitamins, including B vitamins, and healthy fatty acids as well.
According to Meyerowitz, B vitamins are an important part of a healthy diet and can help to reduce stress.
Almonds, pistachios, and walnuts can even help lower blood pressure levels.
According to one study, pistachios may help reduce stress levels. Just remember to limit servings to just a handful a day to avoid excess calories.
7. Vitamin C
Some studies have found that high levels of vitamin C help reduce stress.
One double-blind study reported that taking 3,000 milligrams of vitamin C in a slow-release formula reduced stress and cortisol levels.
Another study examined the stress-reducing effects of a supplement containing 1,000 mg of C, plus B vitamins, calcium, and magnesium. Eating citrus fruits, including oranges, grapefruits, and strawberries, is a good start, but you would need a supplement to reach such high levels of these nutrients.
