There are several ways to manage and reduce stress, and what you eat can play a big role.
Food can either help lower your stress or make it worse, so it’s important to be mindful of your eating habits when you’re feeling overwhelmed.
1. Herbal Tea Helps Promote Feelings of Warmth and Calmness
Sometimes, it’s the comforting feeling of a drink rather than its nutrients that reduces stress. Sipping a warm beverage, like herbal teas such as chamomile or lavender, can promote calmness and a sense of warmth.
Green tea offers mild caffeine and brain-supporting flavonoids, making it a good alternative to coffee. However, limiting caffeine in the afternoon is advised to ensure better sleep, while flavonoids are also found in dark chocolate, citrus, and wine.
2. Dark Chocolate Offers an Antioxidant-Rich Indulgence
Dark chocolate can help reduce stress both chemically and emotionally. Simply savoring it provides a sense of indulgence that can ease tension.
Rich in antioxidants, dark chocolate may also lower stress hormone levels, especially when eaten in moderation about 1 ounce daily. Choose high-quality bars with minimal ingredients
3. Avocados Offer Stress-Busting Omega-3 Fatty Acids
Avocados are not only tasty in guacamole or salads but also provide omega-3 fatty acids, which may help reduce anxiety.
Beyond omega-3s, avocados offer fiber, phytochemicals, and nutrients that support heart, brain, and gut health. Studies also link avocado consumption to better diet quality, nutrient intake, and a lower risk of metabolic syndrome, though causation isn’t confirmed.
Read more: 10 Cheap and Healthy Sources of Protein
4. Nuts Are a Great Stress-Busting Snack, and They’re High in Healthy Fat
Nuts are nutrient-rich, providing B vitamins and healthy fats, which can help reduce stress.
Almonds, pistachios, and walnuts may also lower blood pressure, and a 2022 study found walnuts might protect college students from some effects of academic stress. Nuts are high in magnesium, which may aid anxiety management, though more research is needed. To avoid excess calories, limit consumption to a handful per day.
5. Foods High in Fiber May Reduce Stress and Anxiety
Fiber-rich foods can support gut health and help lower stress, says Figueroa. High-fiber diets to reduced anxiety, depression, and psychological distress. A 2021 study of over 3,300 adults found higher fiber intake associated with lower stress and, for women, a reduced risk of depression. To boost fiber, eat beans, peas, berries, nuts, seeds, leafy greens, and whole grains. Fiber also helps stabilize blood sugar, preventing crashes that can trigger fatigue, irritability, and anxiety.
Read more: Seven Healthy Sleep Hygiene Tips
