Stress is the leading cause of illnesses, depression, and anxiety. In our modern world, stress is a simple fact of life for most of us, sometimes can even serve as motivation to meet challenges and goals. But when gone undetected and unmanaged, constant daily stressors such as long commutes stuck in traffic, relationship/family problems, and financial or work pressures can wreak havoc in our lives, eventually stealing our joy, health, and beauty.
The “fight or flight response” we have while under stress is our body’s natural survival mechanism to a perceived threat. Today’s stressors don’t commonly involve live-or-die situations like our ancestors faced. Unfortunately, our body doesn’t know the difference between “perceived” and “real life” threats.
When we are in a continual state of chronic stress, our immune system is overtaxed and depleted, making us susceptible to premature aging, a plethora of health issues, and ultimately, a shortened life span. Sadly and all too often, coping with modern-day stress involves self-medicating with drugs or alcohol, comfort foods, and watching hours of mind-numbing TV.
Unfortunately, these things don’t help us process stress and build mental and emotional resilience, strength or offer a true peace of mind. The good news is managing our stress is completely in our control and simply involves awareness, consistent self-care rituals and a holistic toolbox. When we make the best choices we can in each moment, we are investing in ourself, our health and our future.
When stress hits, we generally crave sweets and carbs. We don’t have to completely shun these cravings, as there are healthy alternatives that will help increase our feel-good hormones, dopamine and serotonin. Dopamine helps control the brain’s reward and pleasure center and helps regulate emotional responses.
Serotonin is a neurotransmitter that maintains positive mood, sexual desire, creativity, sleep, memory, learning, and temperature regulation. The following dietary tips will help boost these feel-good hormones while reducing stress.
DRINK MORE WATER
One almost effortless way to unwind is by drinking a glass of water. This may sound way too easy, but the link between water and stress reduction is well documented. All of our organs, including our brains, need water to function properly. If you don’t give your body the fluids it needs, it will not run optimally, which can lead to stress.
Even being just slightly dehydrated can raise your cortisol levels. Medical research shows that when you are under stress, your heart rate increases, and you breathe heavier. This causes you to lose fluid and can lead to dehydration.
Dehydration can sometimes be linked to adrenal fatigue, which is critical since the adrenals are the glands responsible for regulating our stress response. If you can remain hydrated, you can reduce the magnitude of your body’s physiological responses to stress.
EAT MORE GREEN LEAFY VEGETABLES
Green leafy veggies contain folate, which helps the body produce the neurotransmitters dopamine and serotonin helping you feel calmer, happier, and more energetic
LOAD UP ON FERMENTED FOODS
Fermented foods contain probiotics that help support a balanced gut flora. Certain types of bad bacteria in your gut might be contributing to your stress! Your brain regularly signals to your gut and vice-versa. Beneficial bacteria can have a direct positive effect on brain chemistry resulting in reduced anxiety and an upbeat outlook, whereas unbalanced microbiota can negatively impact our brain neurochemistry and make people more vulnerable to anxiety and depression.
Consuming probiotics in fermented foods such as kefir, sauerkraut, and kombucha offers an easy insurance policy to maintain healthy gut flora that supports balanced and feel-good brain communication.
EAT MORE BERRIES
These delicious fruits are high in polyphenols that help combat the negative effects of stress. A handful of them help support your body’s response to stress and fight free radicals. Blueberries boost natural killer cells, a type of white blood cell that plays a vital role in immunity, critical for countering stress.
CHOOSE BRIGHTLY COLORED FRUITS AND VEGETABLES
Fruits and vegetables rich in different colors are loaded with vitamins and minerals that help the brain produce more dopamine and serotonin.
RAW CACAO
Cacao is not only a delicious and guilt-free chocolatey treat but is also a “super food” packed with vitamins and minerals necessary for good health, balanced hormones and longevity. Regular consumption supports balanced stress levels by increasing the serotonin and endorphin levels in the brain, and encouraging the reduction of stress hormones, like cortisol. Also, the antioxidants in cacao support healthy blood pressure and circulation.
BRING ON THE SEEDS
Flaxseed, pumpkin seeds, and sunflower seeds are all great sources of magnesium. Magnesium deficiency can contribute to depression, behavioral disturbances, headaches, muscle cramps, irritability, ataxia, psychosis, and even seizures. Loading up on this mineral may help regulate your emotions when times get tough.
MORE GUACAMOLE PLEASE
Avocados may help prevent stress-eating by filling you up with healthy fats and making you feel more satisfied. Avocados are also rich in stress-relieving B vitamins. We need B vitamins for healthy nerves and brain cells. Feelings of anxiety may be rooted in a B vitamin deficiency.
SPICE IT UP
Spices and seasonings such as black pepper, cinnamon, oregano, basil, parsley, ginger, and vanilla to boost brain health, balance hormones, and reduce stress.
Stress is sneaky and nearly impossible to avoid, so we must be armed with tools and habits that help manage stress levels and provide protection and resilience from its harmful effects.
Do you have any ways that you like to combat stress?
