When you’re stressed out, like during Corona Quarantine 2020, you may not be doing your best job to reduce stress hormones.
The foods that you’re consuming are most likely more traditional ‘comfort’ foods – think big meals, take-out, fatty foods, sweet treats, and alcohol. Let’s face it – we’ve all found some comfort in a tasty take-out meal and a glass (or bottle) of wine over the past few weeks. However, this isn’t a good permanent solution for balancing stress hormones like cortisol.
When you’re turning to unhealthy foods you may feel better temporarily, but in the long run, you will feel worse as your body isn’t getting proper nor adequate nutrition. Ultimately, you begin to feel less energetic, more lethargic, put on a few pounds, and in some cases are less able to concentrate and focus. All of this can lead to even more stress and an increase in stress hormones.
Are there foods that reduce stress hormones?
If you’ve been feeling more stressed out than usual lately, it’s ok to admit that. It’s also important to know which foods are best to choose and which to avoid when it comes to combating stress and reducing anxiety.
Filling up on foods such as colorful vegetables, leafy greens, clean proteins and healthy fats is the best way to ensure that your body gets the optimum amounts of nutrients. Choosing these stress-busting foods will help to focus and calm your mind permanently, rather than providing a temporary fix.
Some of my favorite stress-fighting foods include:
Avocado
Avocados are a creamy and versatile fruit which can be eaten in a variety of different ways. Eat them raw, made into sauces, dressings, dips, or in a smoothie. A high glutathione content blocks the intestinal absorption of certain fats which may cause oxidative damage. Avocados also contain higher levels of vitamin E, folate, and beta-carotene which boosts their stress-busting properties.
Blueberries
Blueberries have some of the highest levels of antioxidants, especially anthocyanin. This berry has been linked to a wide range of health benefits including sharper cognition, better focus, and a clearer mind. All of these will help you to better deal with stress.
Chamomile Tea
What you’re drinking can also alleviate or worsen the stress you’re feeling. Drinking liquids which are high in sugars and caffeine, such as coffee, energy drinks or soda, can actually increase your stress levels if consumed regularly. Chamomile tea has long been used as a natural bedtime soother. It has been used in clinical trials which determined that chamomile tea is effective in reducing the symptoms of generalized anxiety disorder.
Dark Chocolate
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 flavonoids and polyphenols, two hugely important antioxidants which can help combat stress, more than many fruit juices. Aim for 80% cacao or greater.
Grass-fed Beef
Grass-fed, organic beef has a wide variety of antioxidants, including beta-carotene and Vitamins C and E, which can help your body to fight stress and anxiety. Plus its lower in fat than grain-fed beef whilst being higher in omega-3’s which are also documented to boost brain health and help manage stress.
Walnuts
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 with berries to a sweet treat such as kefir or yogurt.
Pistachios
Studies have found that simply eating two small, snack-size portions of pistachios per day can lower vascular constriction when you are stressed, putting less pressure on your heart by further dilating your arteries. Along with this, the rhythmic, repetitive act of shelling pistachios can actually be quite therapeutic!
Leafy Green Vegetables
Along with helping to combat stress, leafy greens are full of nutrients and antioxidants which help to fight off disease and leave your body feeling healthier and more energized. Dark leafy greens, like spinach, are especially good for you since they are rich in folate, which helps your body to produce more mood-regulating neurotransmitters such as serotonin, which is a ‘feel-good’ chemical. Making leafy greens a part of your daily diet will help you to feel happier and less stressed out overall.
Fermented Foods
Eating fermented foods such as yogurt can help to keep your gut healthy, which actually in turn will help to improve your mental health and reduce stress levels. The beneficial bacteria which are found in fermented foods such as yogurt actually have a direct effect on your brain chemistry and transmit positive mood and behavior regulating signals to your brain via the vagus nerve.
Putting Together Your Diet Plan
Many of you know that meal planning is key to not only staying physically fit and healthy, but also to staying mentally strong and being able to best manage your levels of stress. Knowing which foods to avoid and which are the best to reach for when you’re feeling worried and anxious is important to helping you gain control over your emotions and fears.
Having stress-busting snacks such as fresh berries, dark chocolate, yogurt, walnuts or pistachios, or even a fruit smoothie with avocado and leafy greens in it can help you to feel better in both the short and long term when it comes to dealing with stress.
In order to stay on track, it’s a good idea to plan ahead! Make a plan that ensures you have a good selection of these stress-busting foods in your kitchen to make meals and snacks from when you’re feeling stressed out. Make sure that the majority of your meals include foods such as lean proteins and leafy green vegetables for the best stress-busting support.
Here’s a good example of a healthy, stress-busting menu:
Breakfast: Chia pudding with berries and walnuts or a fruit smoothie with leafy greens and berries 
Mid-morning snack: Natural yogurt with fruit or a handful of pistachio nuts
Lunch: A large leafy green salad topped with garbanzo beans and other veggies
Afternoon snack: Dark chocolate
Dinner: Organic, grass-fed beef with steamed vegetables
Before bed: Chamomile tea
This menu plan gives you a great idea to start your better eating to reduce stress hormones. Remember to exercise good portion control when eating foods such as nuts, chocolate, yogurt or avocados. As the saying goes, you are what you eat! Aim to fill yourself up with foods which are good for your mental health.
