In today’s fast-paced world, stress is a common experience for many. While it’s impossible to eliminate all stress from day-to-day life, there are proactive steps you can take to manage it more effectively. As a nutrition expert, I love educating and empowering my clients on combatting stress with food and lifestyle tips.
In this issue, I’m sharing the science behind how certain nutrients can help lower stress hormones like cortisol and promote a sense of calm and relaxation. From nutrient-rich leafy greens to the soothing effects of herbal teas, I’ll guide you through various delicious and stress-busting foods to incorporate into your daily routine.
In addition to these stress-reducing foods, you’ll also discover practical lifestyle tips that help to manage stress and support mental well-being.
Thank you for being a part of my community and joining me on this journey to better health and wellness. I wish you a stress-free and nourishing month ahead!
-Stephanie
Calm Cuisine: Stress-Reducing Superfoods Reducing cortisol, a stress hormone, through diet can effectively manage stress and anxiety. High levels of cortisol, often referred to as the “stress hormone,” can wreak havoc on both your mental and physical health, leading to increased anxiety, poor sleep, weight gain, and even a weakened immune system. Fortunately, making mindful food choices can significantly help lower cortisol levels and promote a sense of calm and well-being. Here are some foods that are known to help reduce cortisol levels:
- Foods Rich in Vitamin C. Fruits like oranges, strawberries, kiwis, and bell peppers are packed with vitamin C, which has been linked to reducing cortisol levels. Vitamin C helps combat stress and boosts the immune system, making your body more resilient to stress-related illnesses.
- Omega-3 Fatty Acids. Omega-3 fatty acids, found in fatty fish (such as salmon, mackerel, and sardines), flaxseeds, chia seeds, and walnuts, are essential fats that play a critical role in brain health. They help reduce inflammation and lower cortisol levels. Including omega-3-rich foods can improve your mood and overall mental health.
- Whole Grains. Whole grains like oats, brown rice, quinoa, and whole wheat bread are excellent for stabilizing blood sugar levels, which in turn helps prevent cortisol spikes. These complex carbohydrates provide a steady release of energy and keep you fuller for longer, reducing stress-induced cravings and mood swings.
- Green Leafy Vegetables. Green leafy vegetables such as spinach, kale, and Swiss chard are rich in magnesium, which has calming properties and helps regulate cortisol levels. Incorporating green leafy vegetables into your diet provides a wide variety of health benefits, helping to empower and fuel you to manage stress.
- Nuts and Seeds. Nuts and seeds, including almonds, walnuts, sunflower seeds, and pumpkin seeds, are rich in healthy fats, fiber, and magnesium. These nutrients help reduce cortisol levels and promote a sense of calm. Snack on a handful of nuts and seeds, or add them to your salads and yogurt for a stress-busting boost.
- Herbal Teas. Herbal teas such as chamomile, peppermint, and green tea have soothing effects that can help lower cortisol levels. Chamomile, in particular, is well-known for its calming properties and ability to promote better sleep. Enjoying herbal tea can be a simple yet effective way to manage stress.
- Probiotic-Rich Foods. Probiotic-rich foods like yogurt, kefir, sauerkraut, kimchi, and miso support a healthy gut microbiome, which is closely linked to mood regulation and lower cortisol levels. Including various fermented foods in your diet can enhance your gut health and reduce stress.
- Avocado. Avocados are a great source of healthy fats, fiber, and potassium, all of which help regulate blood pressure and cortisol levels. Adding avocado to your salads, sandwiches, or smoothies can contribute to a balanced, stress-reducing diet.
- Lean Protein. Lean protein sources, such as chicken, turkey, tofu, and legumes, help stabilize blood sugar levels and prevent cortisol spikes. Incorporating lean protein into your meals can support mental clarity and reduce anxiety.
- Dark Chocolate. Dark chocolate, particularly ones with at least 70% cocoa content, can be a delightful way to reduce stress. The antioxidants in dark chocolate, such as flavonoids, help lower cortisol levels and improve mood. Enjoying a small piece of dark chocolate can also stimulate the production of endorphins, the body’s natural stress relievers.
Incorporating these cortisol-reducing foods into your diet can significantly help manage stress and promote overall well-being. By focusing on a balanced diet rich in specific nutrients, limiting anxiety-triggering foods, and considering beneficial supplements, you can take proactive steps toward managing anxiety more effectively. Remember, making small, consistent changes in your diet can lead to improvements in your stress levels and overall health. Always consult with healthcare professionals before significantly changing your diet or health routine.
Live Calm: Expert Tips for Reducing Stress In addition to nutrition, various behavioral and lifestyle factors can play a significant role in managing and reducing anxiety. A holistic approach incorporating these strategies can help create a well-rounded plan to combat stress and promote overall well-being. Here are some effective strategies:
- Regular Physical Activity. Exercise is one of the most effective ways to reduce stress. It increases the production of endorphins, the body’s natural mood elevators. Regular physical activity also helps reduce levels of the body’s stress hormones, such as adrenaline and cortisol. Aim for at least 30 minutes of moderate exercise most days of the week. Activities like walking, jogging, swimming, cycling, and yoga are particularly beneficial. Even short bursts of physical activity throughout the day can help improve mood and reduce stress.
- Adequate Sleep. Quality sleep is essential for mental health. Lack of sleep can exacerbate anxiety symptoms and impair cognitive function, making it harder to cope with stress. Aim for 7-9 hours of sleep per night. Establish a regular sleep routine by going to bed and waking up at the same time every day. Avoid caffeine and screens before bedtime, and create a calming bedtime environment by keeping your room cool, dark, and quiet.
- Mindfulness and Meditation. Mindfulness practices and meditation can help reduce anxiety by promoting relaxation and assisting you to stay grounded in the present moment. These practices can also improve emotional regulation and reduce the physiological impact of stress. Practice mindfulness or meditation for at least 10-20 minutes daily. Deep breathing, progressive muscle relaxation, and guided imagery can be particularly effective. Apps and online resources can provide guided sessions for beginners.
- Social Connections. Strong social connections and supportive relationships provide emotional support and reduce feelings of isolation, which can contribute to anxiety. Make an effort to maintain and strengthen relationships with family and friends. Join social groups, clubs, or community activities that interest you. Consider seeking support from a therapist or support group if needed.
- Limiting Alcohol and Caffeine. Reducing or eliminating alcohol and caffeine intake can help manage anxiety symptoms. Both substances can interfere with sleep and increase feelings of nervousness and restlessness. Limit alcohol to moderate levels (up to one drink per day for women and two for men) and reduce caffeine intake, especially in the afternoon and evening. Choose decaffeinated options and herbal teas instead.
- Avoidance of Tobacco and Other Stimulants. Nicotine and other stimulants can increase anxiety levels and interfere with overall health. Avoid smoking and the use of other stimulants. Seek support if you need help quitting, as there are many resources available to assist with smoking cessation.
- Seeking Professional Help. Professional guidance can provide personalized strategies and support for managing anxiety.If anxiety is significantly impacting your life, consider seeking help from a mental health professional, such as a therapist or counselor. Cognitive-behavioral therapy (CBT) and other therapeutic approaches can be highly effective in treating anxiety.
Featured Recipe
Stress-Reducing Herbal Tea RecipeIngredients:
- 1 teaspoon dried chamomile flowers
- 1 teaspoon dried lavender flowers
- 1/2 teaspoon dried lemon balm leaves
- ½ teaspoon dried peppermint leaves
- 1 slice of fresh ginger
- 1 cup boiling water
Optional:
- 1 teaspoon honey
- Lemon slice
Instructions:
Bring water to a boil in a kettle or on the stove. While water is boiling, mix dried herbs in a large mug. Add the fresh ginger slices for an extra soothing effect. Pour 1 cup of boiling water over the herbs in a mug. Cover and let the tea steep for 5-10 minutes, depending on how strong you like your tea.
Strain the tea into a cup using a fine mesh strainer.
Stir in honey and add slice of lemon for extra flavor and sweetness. Enjoy your stress-reducing herbal tea while it’s warm.
Benefits:
- Chamomile: Known for its calming properties, chamomile can help reduce anxiety and promote better sleep.
- Lavender: This herb is renowned for its relaxing and stress-relieving effects.
- Lemon Balm: Often used to reduce stress and improve mood, lemon balm can also help with relaxation.
- Peppermint: Peppermint adds a refreshing flavor and can aid in digestion, which can sometimes be affected by stress.
- Ginger: Fresh ginger can provide a warming effect and has anti-inflammatory properties that may help reduce stress.
Enjoy this soothing herbal tea whenever you need a moment of calm and relaxation!
Be Inspired
About SO Nutrition Stephanie Leipprandt Ouellette, MBA, RDN, LD Stephanie has been working in the field of nutrition and dietetics since 1995. She earned a Bachelor of Science degree in Dietetics from Michigan State University, completed an Approved Pre-Professional Practice Program at Western Michigan University and earned a Master of Business Administration from Baker College. She’s been a Registered Dietitian Nutritionist since 1996 and licensed in Texas since 2007. In 2008, Stephanie earned her certification in Childhood and Adolescent Weight Management.
Stephanie has extensive clinical & managerial experience, both in corporate settings and in the community. Now she wants to share her knowledge with you, because most (if not all) nutritional habits begin at home.
Stephanie and her family reside in Katy, Texas
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