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If you’ve been feeling more stressed out than usual, it’s important to know which foods to choose and which to avoid when it comes to keeping stress at bay. One of the best ways to fight stress is having a healthy, balanced diet.
Filling up on foods such as whole grains, leafy vegetables, and lean proteins is a fantastic way to ensure that your body gets the nutrients it needs to fight both physical and mental health problems. When it comes to choosing which foods to eat, remember some foods actually have a great range of properties to help the body fight stress. Choosing these stress-busting foods will help to heal and calm your mind.
Some great choices include:
* Avocado – Avocados are a creamy and versatile fruit. They can be eaten many different ways – as sauces, dressings, dips, or added into a smoothie. These nutrient-dense fruits have the power to stress-proof your body, thanks to their high glutathione content. This may help provide some antioxidant benefits. Avocados also contain high levels of vitamin E and folate. However, do be careful with portion control as avocados are high in fat content.
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* Blueberries – Blueberries have some of the highest levels of antioxidants, especially antho-cyanin. In fact, this berry has been linked to a wide range of health benefits including sharper cognition and a clearer mind – which can help you to better deal with stress.
* Chamomile Tea – Of course, it’s not all about what you’re eating when it comes to managing stress! What you’re drinking can also alleviate or worsen stress. Drinking liquids which are high in sugars and caffeine, such as coffee, energy drinks or soda, can actually increase your stress levels if consumed regularly. Chamomile tea has long been used as a natural bedtime soother, and it has also been used in clinical trials that showed that it can assist in achieving a calmer state of mind.
* Beef – Grass-fed beef is not only kinder to our planet and animals, it’s also better for people! Grass-fed beef has more antioxidants than its counterpart. It also contains less calories and can help support healthy blood sugar levels. If you’re looking for reasons to spend a little more money on organic, grass-fed beef, it’s also lower in fat than grain-fed beef and tends to be higher in omega-3 (sometimes it has as much as six times more omega-3 than grain fed beef!).
* Green Leafy Vegetables – leafy, green vegetables should be a pivotal part of anyone’s diet. Along with helping to combat stress, leafy greens are full of nutrients and antioxidants which help to fight off disease and leave your body feeling healthier and more energized. Dark leafy greens, spinach for example, are especially good for you since they are rich in folate, which helps your body produce serotonin, a ‘feel-good’ chemical. Making leafy greens a part of your diet will help you to feel happier and less stressed out overall.
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Putting It All Together Your Diet Plan
Planning your meals wisely is key to staying physically fit and mentally strong. It also helps to manage stress! Knowing which foods to avoid and which are the best to reach for when you’re feeling worried or anxious is important to help you get control over your emotions.
When you’re feeling stressed, you may be tempted to reach for classic ‘comfort foods’ – usually foods which are laden with sugar, are high in starch or are greasy. Although these foods make you feel better in the moment, they will make you feel worse in the long run.
Having stress-busting snacks handy, such as fresh berries or a fruit smoothie with an avocado and leafy greens in it, can really help you feel much better in both the short and long term when it comes to stress.
To stay on track, make a meal plan for your week ahead and be sure that you have a good selection of these stress-busting foods in your kitchen! Making sure that the majority of your meals include foods such as lean proteins and leafy green vegetables can improve your mental health as well as your stress levels!
A good example of a healthy, stress-busting menu would be:
Breakfast: Oatmeal with berries or a fruit smoothie with avocado and berries
Mid-morning snack: Natural yogurt with fruit or a handful of pistachio nuts
Lunch: A whole-grain pasta salad filled with plenty of leafy greens
Dinner: Grass-fed beef with vegetables
Before bed: Chamomile tea
Here’s a great Meal Planner! Give it a try today! 😊
Of course, you don’t need to stick to this menu – but it gives you a good idea! Remember to exercise good portion control when you are eating foods such as nuts, chocolate, yogurt or avocado! As the saying goes, you are what you eat, so make healthy choices and prepare wisely!!
