The Best Foods to Combat Stress

About 75% of Americans reported to the American Psychological Association that they've experienced a physical or mental symptom of stress in the past month. Symptoms can include headaches, muscle tension, trouble sleeping, and lack of focus.

If you're experiencing these symptoms, you may want to reconsider your diet. Consuming foods to lower anxiety can help combat stress, improving your quality of life.

Unsure of where to start? Read on to chart your course toward healthy stress management through food!

Garlic

Garlic may boost your body's glutathione levels, an antioxidant that acts as the body's first line of defense against stress. Animal studies indicate that garlic may help reduce symptoms of anxiety and depression. However, we need more human research to fully understand the benefits.

Tahini

Made from sesame seeds, tahini is a great source of L-tryptophan, an amino acid. It's the precursor to dopamine and serotonin, mood-regulating neurotransmitters. Consuming more tryptophan may help ease symptoms of depression and anxiety.

Eggs

Eggs contain choline, a nutrient that's only found abundantly in a few foods. It plays an important role in brain health. Choline could protect the body against stress.

Eggs are packed with amino acids, antioxidants, and minerals that can improve your stress response. Explore your senior living community's dining program to discover creative ways to add eggs to your diet.

Acerola Cherry Powder

Acerola cherries are a great source of vitamin C, which is involved in the body's stress response. High vitamin C levels have been linked with elevated moods and lower depression levels.

According to Yale Medicine, chronic stress is linked to other psychological and physical conditions, including:

• Anxiety disorders
• Hypertension
• Depression
• Addiction
• Heart disease
• Obesity
• Metabolic syndrome
• Arthritis
• Type 2 diabetes
• Mood disorders

Consuming these natural stress relievers may help reduce your risk of stress-related conditions.

Shellfish and Fatty Fish

Shellfish include:

• Mussels
• Oysters
• Clams

They're high in taurine, an amino acid that may have mood-boosting properties. Our bodies need amino acids to produce neurotransmitters like dopamine. Dopamine is essential for regulating stress responses.

Explore your senior living community's dining program to discover fatty fish like salmon, sardines, and mackerel. These fish are high in omega-3 fatty acids and vitamin D. Both can help improve your mood and regulate stress levels.

Omega-3s are essential for good brain health. They can boost your mood and may help you better handle stress. Otherwise, low omega-3 levels are connected to increased anxiety and depression.

Parsley

Parsley is packed with antioxidants that can reduce inflammation and protect the body against oxidative stress. Oxidative stress is associated with many illnesses, including anxiety and depression. Adding more antioxidants to your diet with parsley and other natural stress relievers may help.

Swiss Chard

This leafy green vegetable is full of stress-fighting nutrients. A small serving can cover your daily need for vitamin K. It also features vitamins A, C, and magnesium.

Low levels of magnesium are associated with conditions like panic attacks and anxiety. Chronic stress can further deplete your body's magnesium stores. Unfortunately, about 43% of Americans say they feel more anxious than they did the previous year.

Swiss chard contains antioxidants -- including vitamins C and E, and polyphenols. Antioxidants help protect your cells from free radical damage. A stress-reducing diet high in antioxidants may help protect you from developing certain chronic diseases.

Flavonoid antioxidants like kaempferol, rutin, and vitexin offer anti-inflammatory properties. Vitexin may help prevent heart disease by lowering your blood pressure. It could also help block the formation of blood clots and ease inflammation.

Matcha

As you add these natural stress relievers to your diet, reconsider reaching for a cup of coffee. Instead, try drinking more green tea, including matcha.

Matcha is a vibrant green tea powder that's rich in L-theanine. This amino acid is full of powerful stress-relieving properties.

Matcha is made from green tea leaves that are grown in the shade. This process increases the leaves' content of L-theanine and other compounds. If L-theanine content is high and caffeine is low, matcha may help reduce stress.

Start your day with a warm cup of matcha. Sipping on hot tea can relax the mind and help you feel at ease. L-theanine can help increase your focus and attention, improving your ability to function during the day.

Artichokes

Artichokes are a great source of fiber and prebiotics. Prebiotics feed the helpful bacteria in your gut.

Prebiotics like fructooligosaccharides may help reduce stress levels. In one review, it was determined that daily prebiotics helped improve anxiety and depression symptoms.

Artichokes are rich in magnesium, potassium, and vitamins C and K. These are all essential to healthy stress responses.

Kimchi

Made with cabbage and daikon, kimchi is a fermented vegetable dish packed with beneficial bacteria (probiotics). It's high in antioxidants, vitamins, and minerals.

According to research published in Nutritional Neuroscience, eating fermented foods could reduce stress and anxiety. Taking probiotic supplements may have positive effects on your mental health.

Before making these foods to lower anxiety a regular part of your diet, consult your doctor or a nutritionist. They can help you make decisions based on your unique needs.

Sweet Potatoes

Sweet potatoes may help reduce levels of the stress hormone cortisol. Otherwise, chronic stress can cause cortisol dysfunction. You may experience:

• Pain
• Weight gain
• Reduced energy
• Impaired immunity
• Difficulty concentrating
• Difficulty sleeping

Your risk of chronic conditions, including heart disease and type 2 diabetes, may increase due to inflammation. Eating whole, nutrient-dense carbs may lower cortisol levels.

Sweet potatoes are packed with vitamin C and potassium. These nutrients are important for positive stress responses.

Combat Stress With Dietary Stress Solutions

Don't let excessive anxiety affect your ability to function or quality of life. Instead, add these dietary stress solutions to your weekly meal plan. These natural foods can combat stress before anxiety affects your physical and emotional health.

Searching for more ways to live a stress-free life? Consider joining us at LakeHouse Coldwater, the best senior living community in Coldwater, MI.

We work to meet each resident's unique needs with quality care and a relaxing environment. Discover our range of services and amenities designed with comfort, style, and convenience in mind. Contact us now to schedule your tour!