Stress and anxiety can significantly affect our well-being, leading us to seek comfort in food. Do you find yourself reaching for something salty or sweet when feeling overwhelmed, or do you go for a walk to clear your mind? For many, food provides immediate comfort, but not all choices are beneficial in the long run.
In stressful times, it's common to indulge in snacks like chips or cookies, or even grab a drink. While these might offer temporary relief, they may increase anxiety and affect your health over time. According to Karen Hemmes, a registered dietitian at Banner – University Medical Center Phoenix, "Many of the foods we consume for comfort, such as processed meats, sugary foods, caffeine and alcohol, may worsen stress and anxiety. These foods can increase cortisol, our primary stress hormone, and contribute to various health problems."
The impact of food on stress and anxiety
The relationship between food and stress is complex. Foods high in added sugars, caffeine, and processed ingredients can raise cortisol levels, worsening stress and leading to negative health outcomes. Over time, this can increase the risk of developing chronic conditions such as heart disease, type 2 diabetes and even weight gain due to the body's stress response.
When the body experiences stress, the adrenal glands release hormones like cortisol and adrenaline, triggering the "fight or flight" response. This reaction can increase blood pressure and raise blood sugar levels to help the body cope with stress. However, long-term activation of this stress response can lead to weight gain and difficulty managing blood sugar.
Foods that help reduce stress and anxiety
On the other hand, the foods you choose can positively impact your stress levels. Hemmes explained, “A diet high in whole foods, lean proteins, fruits, vegetables and healthy fats helps reduce stress and anxiety while improving mood.” Including specific nutrients like amino acids, antioxidants, and omega-3 fatty acids can play a key role in balancing mental health and supporting your body's ability to cope with stress.
Fatty fish and omega-3s
A Mediterranean-style diet rich in omega-3 fatty acids, often found in fatty fish like salmon, tuna and sardines, can help lower anxiety and depression. These omega-3s help support brain health and regulate mood. Pairing fatty fish with nuts and seeds such as almonds, walnuts, chia and flax seeds can further support the body’s stress response.
Antioxidant-rich foods
Eating fruits and vegetables high in antioxidants like vitamins A, C and E helps protect your brain from oxidative stress. Foods like carrots, sweet potatoes, broccoli and leafy greens, as well as fruits such as strawberries and citrus, can help maintain brain health and reduce anxiety symptoms.
B vitamins for mental health
Several studies suggest that B vitamins help reduce stress and boost brain function. Foods rich in vitamin B, including lean proteins like chicken, turkey and eggs, along with fortified cereals, can help support your adrenal glands and manage your stress hormone levels.
Supporting your gut for mental health
The connection between the gut and the brain is critical for mental health. "Serotonin, a key hormone that influences mood and happiness, is primarily produced in the gut," Hemmes said. By supporting gut health with prebiotic and probiotic foods, you can help reduce stress and anxiety. High-fiber foods like whole grains, beans and fermented foods like kefir and kombucha promote a healthy gut microbiome, which is essential for mental well-being.
Magnesium-rich foods
Magnesium plays a vital role in the body's ability to manage stress. Stress can cause magnesium depletion, which may lead to increased anxiety and difficulty sleeping. Incorporating magnesium-rich foods, such as bananas, avocados, spinach, almonds and lentils, into your diet can help alleviate stress.
Foods to avoid
While certain foods help reduce stress, others can make it worse. If you’re feeling anxious, avoid:
- Alcohol and caffeine
- Sugary drinks and foods
- Processed foods high in trans fats, such as chips, cookies and frozen meals
- Foods high in saturated fats, such as red meat and fried foods
These foods can elevate your blood sugar and cortisol levels, worsening anxiety and stress over time.
Don’t rely on food alone to manage stress
Though diet plays a significant role in managing stress and anxiety, it’s important to take a holistic approach to your mental health. "Along with a healthy diet, regular physical exercise, enough sleep and addressing any underlying mental health concerns are vital," Hemmes advised. High-stress levels can take a toll on both mental and physical health, so it's essential to pay attention to your overall lifestyle.
If you’re struggling to manage stress or anxiety, talk to your doctor or a behavioral health specialist. They can help identify potential triggers and recommend healthy strategies, including dietary changes, to help you cope.
By making mindful food choices, you can better manage your stress response and improve your overall health. For expert advice, visit Banner Health’s website to find a specialist who can help you on your journey to better mental and physical health.
Related articles:
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- Healthy Snacks to Satisfy Your Sweet and Salty Cravings
- Intuitive Eating: Listening to What Your Body Wants to Eat
- Food and Mood: Is Your Food (or Lack Thereof) Making You Hangry?
Content in this article was updated on October 22, 2024.
