Essential nutrients to combat stress
What are the physiological manifestations of stress? Before we turn to the anti-stress foods to add to our plates to limit this phenomenon, here are a few physiological reminders.
What is stress?
Stress corresponds to a defense mechanism of the body. It allows the body to respond to external aggressions and to prepare to defend itself, to flee, or to respond to an out-of-the-ordinary situation.
Nowadays, stress is due to intensive and repeated demands: daily life, professional life, social relationships…
The mechanisms of stress involve hormonal interactions. Faced with a stressful situation, the sympathetic nervous system triggers the release of epinephrine into the bloodstream.
This hormone, synthesized by the adrenal glands, will itself trigger the release of norepinephrine (by the central nervous system).
These two hormones are responsible for the increased state of alertness observed in cases of stress. The heart rate increases, the muscles become tenser, breathing quickens… The manifestations of stress vary from person to person.
The release of these two hormones has several consequences: the loss of magnesium from the cells – magnesium is a stress-reducing mineral, and the release of cortisol, the stress hormone.
When the situation considered threatening disappears, the body returns to its normal state.
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If episodes of stress persist, it becomes chronic stress. There is an alarm phase, followed by a resistance phase (the symptoms of stress persist), and then an exhaustion phase (during which stress-related complications appear).
It’s best to avoid this kind of ailment by favoring an anti-stress diet.
Focus on magnesium to fight stress
When stress occurs, magnesium is massively excreted in the urine. This element is therefore essential for regulating this condition.
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Indeed, it is known for its anti-fatigue effects. It also improves the transmission of nerve impulses and lowers blood cortisol levels.
Tryptophan, a stress-fighting ally
The tryptophan is an amino acid that must be obtained from the diet. The body does not store it. It is a precursor to serotonin, the ‘feel-good’ hormone. Found in milk proteins, it is also recognized for its benefits for sleep.
Omega-3s, fatty acids against anxiety
Indeed, omega-3s have many benefits. Good for the brain, effective for helping you fall asleep, they also help fight stress on a daily basis.
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They have an inhibitory effect on cortisol secretion and stimulate serotonin release. They reduce the effects of stress and promote well-being.
The power of vitamins against stress
B-group vitamins, notably vitamins B6, B9 and B12, have an anti-stress effect and help fight depression. Vitamin C has a stimulating effect, reduces fatigue and lowers blood pressure. Positive effects against stress.
Rely on trace elements daily
Some trace elements are good for the brain and reduce stress. Iron, zinc and copper support healthy brain function.
The soothing benefits of plants
Some plants contain compounds with calming, relaxing and anxiolytic properties. Drinking herbal teas containing the active compounds of these plants can therefore reduce the effects of stress.
15 stress-fighting foods to add to your menu
Eliminating stress is therefore possible by adding certain foods to your menu! You will notice the benefits of this anti-stress diet yourself after a few days or a few weeks.
Dark chocolate
Chocolate is often called “the ultimate anti-stress food.” Rich in magnesium, its consumption triggers the release of serotonin and endorphins, which promotes well-being.
It is preferable to consume dark chocolate (75% cocoa), or even better, raw cacao! One to two squares per day are sufficient.
Banana
This fruit is very rich in magnesium, but also in tryptophan, the precursor of serotonin, which is also beneficial for sleep. Its effects against stress are therefore undeniable.
To be consumed plain, without added sugars, at breakfast or for dessert. It is preferable to choose organic products to better benefit from the nutrients and avoid substances harmful to health.
Fatty fish
Omega-3s, known for their anti-stress effects, are found in fatty fish such as salmon, mackerel, and sardines. Eating fish at least twice a week is recommended. So it’s worth choosing fish that are sources of omega-3s.
To promote a healthy diet, steaming, baking, or grilling are recommended. Eating this fish with a serving of wheat, potatoes, pasta, or rice and a serving of vegetables with a light dessert makes an excellent meal.
Avocado
Avocado contains B vitamins, monounsaturated fatty acids, and magnesium. An effective cocktail to include in your anti-stress diet.
Perfect for making salads, avocado can also be used in an avocado toast or in a light sandwich with chicken breast and tomatoes, for a meal on the go.
Citrus fruits
To get plenty of vitamin C, you should eat citrus fruits: oranges, lemons, grapefruits…, but not only that! Kiwis are also very rich in vitamin C (and vitamin B9), which have a stimulating effect on the immune system.
It also has antioxidant effects, which help limit the production of free radicals related to stress.
Fruits are ideal foods for making desserts. Eating citrus fruits and kiwis in a fruit salad increases the beneficial effects against stress.
Green vegetables
Watercress, parsley, and spinach contain vitamin B9 and magnesium: a duo of anti-stress elements. So you shouldn’t hesitate to add them to the menu.
Low in calories, these green vegetables are eaten cooked, prepared, or as a purée for spinach. Watercress is served in salad.
Honey, the bees’ treasure
Honey is a food known for its many virtues. Rich in antioxidants and vitamins B and C, its antiseptic and antibiotic effects are well known. Eating honey causes the release of endorphins, hormones that promote well-being.
To limit refined sugar intake, it is preferable to sweeten tea or hot beverages with honey.
Dairy products
Yogurts, milk and cheeses contain calcium and, as mentioned above, tryptophan (in milk proteins).
Yogurts make excellent desserts. Regarding milk, it is preferable to choose low-fat or skim milk, which are lighter than whole milk, preferably organic.
Foods containing whole grains
Wholemeal bread, rusks, and whole-wheat pasta are also anti-stress foods. They contain magnesium and tryptophan, nutrients whose positive effects you now know!
Valuable because of their low glycemic index, these foods help ensure a gradual energy supply throughout the day or during the night. Whole-wheat bread and rusks are ideal for breakfast. A serving of whole-wheat pasta, accompanied by a serving of vegetables, makes an ideal meal base for lunch or dinner.
Rolled oats
Oat flakes contain magnesium, vitamins B and E, potassium, and calcium. These elements have a beneficial effect against stress. Their richness in fiber promotes intestinal transit and good digestion.
To be eaten at breakfast, in a bowl of cow’s milk or plant-based milk, or as a snack around 4 p.m.
Nuts
Almonds, hazelnuts, walnuts and pistachios are rich in magnesium, B vitamins and vitamin E. Nuts are the ultimate anti-stress foods! Vitamin E helps fight oxidative stress caused by the accumulation of free radicals in the body and limits their production.
For snack breaks, eating one or two handfuls of walnuts, hazelnuts, almonds or pistachios allows you to enjoy a nutritious and satisfying snack.
Eggs
Good for the brain and muscles thanks to their protein content, eggs also contain B vitamins, whose stress-reducing effects are well documented.
Eating an egg for breakfast, accompanied by a dairy product, a fruit or fruit juice, is a good start to the day. An omelet, served with a salad and a low-sugar dessert, is the ideal anti-stress dinner.
Black tea and herbal teas
Tea has calming properties. Consuming two to three cups of black tea each day may affect blood cortisol levels. Over a few weeks, these levels tend to decrease, reducing stress symptoms.
Some plants such as hawthorn, passionflower, valerian, chamomile and linden have relaxing and soothing effects. They form the basis of calming herbal teas. Consume during the day, around 4 p.m., to enjoy their benefits, or in the evening before bedtime.
Seaweed
Available commercially in the form of powder or flakes, they can be incorporated into our salads and homemade soups. Fresh seaweed can be kept in the fridge for several days.
Prefer wakame, kombu, nori seaweed..
They make an ideal ingredient for homemade cakes or cooked dishes. You just need to cook them with imagination.
Vegetable oils
Canola, walnut, or flax oils contain omega-3s. These fatty acids, as explained, are effective against stress. Indeed, they act on cortisol and serotonin levels, respectively the hormones of stress and well-being.
To be consumed in moderation, vegetable oils are the ideal ingredient for dressing our salads.
And drink plenty of water!
To limit the effects of stress, it is therefore important to favor fruits and vegetables. Staying well hydrated is also an important part of an anti-stress diet, by favoring the magnesium-rich waters.
Drinking 1.5 to 2 L of water per day is essential. Avoid overly fatty and sugary foods, stimulants (alcohol, coffee), engage in regular physical activity, and prioritize good nights of sleep — these are guidelines to follow to effectively fight stress every day.
