When you’re stressed out, the foods that you’re turning to are most likely going to be traditional ‘comfort’ foods – think big meals, take-out, fatty foods, sweet foods, and alcohol. Let’s face it – we’ve all found some comfort in a tasty meal and a bottle of beer or glass of wine when we’ve been stressed out or upset about something. However, this isn’t a good permanent solution.
When you’re turning to unhealthy foods you can feel better temporarily, but in the long run, you will feel worse. When your body isn’t getting the right nutrition, you can begin to feel less energetic, more lethargic, and in some cases less able to concentrate and focus. All of this can lead to even more stress.
Foods that Fight Stress
If you’ve been feeling more stressed out than usual lately due to COVID and the day to day drama of dealing with in-home school, at home spouse and the constant availability of food, it’s important to know which foods are best to choose and which to avoid when it comes to combating stress.
The best way to fight stress is to consume a healthy, balanced diet that includes a moderate amount of each of the different food groups. When it comes to choosing what to eat, some foods have properties that actually help the body to combat stress. Choosing these stress-busting foods will help to heal and calm your mind, rather than providing a quick fix.
Here are my top 5 stress-fighting foods:
• Avocado – Avocados are nutrient-dense fruits that have the properties to stress-proof your body, thanks to their high glutathione content which specifically blocks the intestinal absorption of certain fats which cause oxidative damage. Avocados also contain higher levels of vitamin E, folate, and beta-carotene than any other fruit, which boosts their stress-busting properties. However, be careful with portion control when eating avocado, as it is high in fat. Just one third of an avocado is about 80 calories and 8g of fat.
• Blueberries – If you’re feeling stressed out and reaching for the snacks, swapping chocolate or chips for one of the best superfoods is a great way to help you deal with your stress levels and achieve a higher level of calm. Blueberries have some of the highest levels of antioxidants, especially antho-cyanin, which means that this berry has been linked to a wide range of health benefits including sharper cognition, better focus, and a clearer mind – all of which can help you to better deal with stress.
• Chocolate – Although it’s usually seen as an unhealthy treat, there is an undeniable link between chocolate and our mood. Studies have shown that eating chocolate can actually make you happier. However, that doesn’t mean that you can start munching on chocolate bars every time you're stressed out – chocolate works best as a de-stressor when eaten in moderation and as part of a healthy and balanced diet. Dark chocolate in particular is best for you, as it contains more flavonols and polyphenols, two hugely important antioxidants which can help combat stress.
• Beef – Grass-fed beef is not only kinder to the planet and to animals, it’s also good for people, too. Grass-fed beef has a huge range of antioxidants, including beta-carotene and Vit-amins C and E, which can help your body fight stress and anxiety. If you’re looking for more reasons to spend a little more money on organic, grass-fed beef, it’s also lower in fat than grain-fed beef whilst being higher in omega-3.
• Walnuts – If you’re looking for a healthy snacking option which will help you to stay better in control of your stress levels, walnuts are a great choice. There is no denying the sweet, pleasant flavor of walnuts and they can be a tasty snack for in-between meals or as part of a desert. A versatile nut, walnuts are great for salads, or add them to a sweet treat such as coffee and walnut cake.