7 Stress-Relieving Foods A Nutritionist Wants You to Eat

meditation. Mindfulness. movement. Fulfill the three elements of alliteration in stress-reducing practices. It’s no secret that these ubiquitous solutions to stress have been widely written about and adopted. After all, they know: Increase stress resistance and improve your ability to deal with triggers. But as we know, what we eat also has the power to change our mood. Indeed, it’s no secret that a nutritious diet can lift your mood. When it comes to stress-relieving foods, delicious and supportive ingredients are key to keeping you feeling your best.

Although I’m cautious about generalizing, it’s safe to say that everyone is probably familiar with the concept of stress. Probably everyone has experienced it. Reports of a national mental health crisis are on the rise and have been for years. March 2022 Value Penguin Survey We found that 84% of Americans feel stressed at least once a week (up from 78% reported in March 2021). In other words, not good.

Stress Relief Food Expert

But the good news is that you can intentionally design your meals, snacks, drinks, and occasional indulgences to combat creeping stress. When it comes to foods that reduce stress, common suspicions prevail. Fruits, nuts, and adaptogenic herbs reign supreme, but adding some amazing superfoods to the mix (hint, hint: organ meats) will contribute to a happier, healthier outlook and life. .

Enough teasing about the point. first Kim Rose, RDNshares their expertise in the world of stress-relieving foods. Read on for her top seven stress relief food recommendations and important insights into the role food plays in improving your mental and emotional health. Let’s dive in.

Foods to avoid or limit to reduce stress

Rose cites alcohol and “beverages containing sugar and caffeine” such as energy drinks as the biggest causes of stress. “Energy drinks may give you an artificial boost of energy,” the nutritionist points out. Undesirable mental health outcomes It’s stressful. ” Of course, our social and even professional lives are often structured around going out for drinks, ordering wine with dinner, and enjoying the occasional nightcap. But Rose says adopting a down-to-earth, curious lifestyle can help stabilize your stress levels. (Because, after all, A little *good* stress It has its own health benefits. )

If you don’t want to cut out alcohol completely, Rose consults the U.S. Centers for Disease Control and Prevention for recommended safe amounts of alcohol. It is recommended that women consume no more than one drink per day, and men no more than two drinks per day. “While alcohol may initially release inhibitions and relieve stress, it can leave you even more stressed than you were before drinking,” she says. (See here for our favorite zero-alcohol drinks that provide a delicious break from booze.)

The role of adaptogens in stress reduction

Adaptogens, a term often used in the wellness field, have been used for centuries to combat stress in Chinese and Ayurvedic healing traditions. “Think of adaptogenic plants as natural stress regulators,” Rose says. What are her top two favorites? Holy basil and ashwagandha. “Holy basil is one of those adaptogenic plants that provides a calming foundation to help us relax after a long day,” she says.

However, ashwagandha is perhaps the adaptogen that has received the most interest and attention. Rose says its popularity is due to its stress-reducing magic. “The roots and fruits of the ashwagandha plant have been used in traditional medicine for a variety of purposes to help you relax and sleep better to recharge for the night.”

Unfortunately, like any other health trend, questionable products often flood the market. To ensure you’re purchasing a high-quality, supportive adaptogen, Rose says to look for a vendor that’s certified by the National Sanitation Foundation (NSF). “NSF certification ensures that a product, such as a dietary supplement, has been tested for safety and contains what is stated on the label.”

For calmer days ahead, Rose emphasizes “purchasing products that contain clinically effective levels of the adaptogen in question.” This is another way to ensure that you receive the benefits of its ingredients, in addition to having your doctor authorize its use, and this is the most important. ”

7 stress-relieving foods that nutritionists recommend you try

chamomile tea

Are you already used to drinking chamomile tea as a bedtime drink?Not only will it help you snooze your sleepy self, but it can also actively lower your stress levels. Rose recommends brewing a cup to wind down in the evening or whenever you want something comforting throughout the day. A functional nightcap for victory.

Recipe: Chamomile and jasmine herbal ice cubes

poultry

It’s no wonder that turkey helps us sleep during our Thanksgiving meal, and according to Rose, it’s all thanks to tryptophan. “Tryptophan is an essential amino acid that our bodies cannot make, so we have to get it from our food.” She added that tryptophan is the only precursor to serotonin. Sound familiar? Yes, serotonin is known as the hormone that makes you feel good and fights burnout. Reduce depression and regulate anxiety.

Recipe: whole roasted chicken

avocado

Our all-time favorite fruit (berries, to be specific) knows no bounds. Equally praised for being fulfilling. Biotin to support your skin Avocados are delicious eaten sliced ​​on toasted sourdough and are also rich in magnesium. “Magnesium is important for stress management and protecting the body from stress susceptibility,” Rose adds.

Recipe: Grapefruit, avocado and golden beet salad with crunchy chickpeas and feta cheese

cashew nuts

If it’s not already your go-to snack, stock up. “If you’re looking for a tryptophan-rich food that can help you avoid burnout, cashews are a great option,” Rose recommends. If you don’t eat much chicken or don’t want to eat chicken, cashews are a great option since they are plant-based. Cashews make this comforting soup creamy and delicious.

Recipe: Big Green Vegetable Soup to Boost Immunity

organ meat

Now, let me introduce you to a wild card. Rose advises adding liver, gizzards and kidneys to your cart the next time you go to the store. “Vitamin B-2, also known as riboflavin, is found in organ meats,” she says. “Riboflavin helps convert carbohydrates into energy that the body can use. It may also help overcome the physical aspects of burnout.” These benefits make anyone a believer. Enough to be. If you are still wary, believe me, the taste is amazing, incredibly delicious. Some may say it’s delicious.

Recipe: Wholesome Yum chicken liver pate

dark chocolate

Chocolate lovers, unite! This tried-and-true health-boosting staple is a favorite among health-conscious people, and for good reason. “One of the benefits is that dark chocolate can be great,” Rose said. things that boost your moodcombating overwhelming feelings of burnout. ” Another reason to always say yes to a midday or after-dinner snack. These truffles combine superfoods with avocado for double the calming effect.

Recipe: Bird-fed dark chocolate avocado truffles

Beverages containing adaptogens

If you’re new to the (wide) world of adaptogens, one of the easiest ways to reap the stress-relieving benefits is to include them in your drinks. This creamy, comforting hot cocoa contains a mixture of adaptogens and is perfect to drink after your evening meal.

Recipe: adaptogenic hot chocolate