Let’s get this out of the way first: There’s no such thing as magical foods that reduce stress. But that doesn’t mean that the food you eat doesn’t have an impact on how you’re feeling – and when you’re already stressed, certain types of food can potentially make matters worse, whereas other foods can help you feel physically well, which can go a long way in how you feel emotionally. And it’s true that when you’re on deadline and you’re stressed to the max, making strategic food choices might be the last thing on your mind. While things like fruits, veggies, and nuts contain loads of vitamins and nutrients that can help your body function well and help you feel your best, their effects are cumulative, not immediate. So odds are you won’t feel less stressed after eating an orange, but you might if you start choosing to nourish your body with good food every day.
When you feel the pressure of stress building, it would be best to avoid these three food ingredients:
Refined Sugar
Pastries, wheat bread, and sugary confections is what I usually turn to when I feel stressed out, and it’s probably done me more harm than good. The short sugar rush quickly turns into an icky crash, one that leaves me tired and grumpy, the last things you want to feel when you’re super stressed out. You may want to swap out that bar of chocolate for a piece of fruit or a bowl of nuts instead.
Salt
Eating lots of food high in sodium can make you feel bloated, thirsty, and even raise your blood pressure if you already are dealing with hypertension – all things that might take you from a little stressed to a lot. You may want to keep away from fried food and potato chips – no matter how tempting it may sound to reach in for a handful of cheesy jalapeño Cheetos.
Caffeine
Coffee and even tea can also cause your blood pressure and heart rate to go up, so it may not be the best thing to reach for when you’re trying to meet a tight deadline. While caffeine is fine in moderation, too much of the stimulant can make you jittery and nervous and can sometimes even lead to panic attacks if you suffer from anxiety. Switch to herbal teas instead, if a hot drink is what you feel will help you manage your stress better.
Instead of bogging your body down with temporary stimulants to battle stress, seek out vitamins and minerals that can help your body function at peak capacity, which in the longterm can help you feel better physically and possibly ease stress and its side effects in general. If you’re looking to help battle stress in the longterm, here are a few items you’d probably want to keep on hand:
Vitamin C
Stress can really take a toll on our immune system, which explains why you might get a cold whilst trying to make a deadline or during a similar high-pressure occasion. For this reason, vitamin C – and its immunity-boosting characteristics – might help keep you from getting sick when you’re stressed, provided you’re consuming it regularly. Taking daily vitamins never hurt, and adding more citrus to your diet can also give you better looking skin as a side effect.
Prebiotics
Recent studies have suggested that prebiotics (a component of food that promotes gut health by nourishing good bacteria) may be able to protect your gut bacteria from the negative impacts of stress. Much of your immunity relies on your gut and its bacteria, so if this gets messed up, you’ll be more likely to get sick. I recently discovered the wonders of kombucha and have even started brewing small batches for myself, and I can say, I’ve been a lot less sick ever since I started. If kombucha isn’t your thing, a small glass of Yakult or a serving of yogurt should be a good start.
Potassium
This hydrating electrolyte known for its de-bloating qualities can counteract the effects of a high-sodium diet by reducing blood pressure levels, which can in turn, reduce stress. You can find potassium in bananas, green, leafy vegetables, salmon, edamame, and sweet potatoes.
Magnesium
Food that contain magnesium have been shown to fight headaches and fatigue, so stock up on dark leafy greens, pumpkin seeds, almonds, avocados, and dried figs to snack on when you’re feeling the pressure and have the case of the munchies. A green smoothie bowl with spinach, avocado, almond milk blitzed together and topped with cacao, pepitas, and slivered almonds does its job in a pinch!
Herbal Teas
When you’re craving for a hot drink but have to cut back on the caffeine, tisanes – otherwise known as herbal teas – as just the thing to calm you down. Pick from interesting flavors like chamomile, ginger and lemon, and lavender, all known for their relaxing characteristics, which may be exactly what you want when you need to gather yourself and steel your nerves.