Foods to Eat When Stressed

by Current
April 7, 2021
Fitness

By Crosby Wellness Center Staff

Your gut is lined with more than 100 million neurons meaning that stress can affect your digestive health along with your mental health. Stress can cause ongoing digestive problems, such as constipation or (at the other end of the scale) diarrhea.

Try these foods during stressful times in your life to combat stress.

Soothing Drinks

Take a calming, warm drink, such as a cup of tea, for a soothing effect. Certain herbs have been shown to have a relaxing effect on their own. One study published in March 2013 in the Journal of Psychopharmacology suggests chamomile may reduce anxiety by helping rewire the body’s stress response, and increasing production of the feel-good hormones serotonin and dopamine.

Dark Chocolate

Chocolate feels like such an indulgence and can treat stress in two ways. It can be a real treat to simply savor a piece of it, and that feeling alone can help reduce stress. It is is also rich in antioxidants, can also lower levels of stress hormones in the body. Keep serving size in mind with dark chocolate, as the calories can add up quickly. Stick to a 1-oz serving or less of at least 60 percent cacao dark chocolate daily.

Whole-Grain Carbohydrates

The right carbs can increase levels of serotonin, a chemical in the body that helps boost mood and reduce stress. More serotonin means more concentration and a more productive workday. Complex carbs, digest more slowly and keep blood sugar levels more even. Complex carbs include sweet potatoes and whole grains (such as whole-grain bread, quinoa, brown rice, and steel-cut or old-fashioned oats).

Bananas

The potassium-rich fruit contains the mood-boosting chemical dopamine, along with magnesium, levels of which plummet during stressful times. Bananas are furthermore a rich source of certain B vitamins, such as vitamin B6, which helps the nervous system run correctly, and can decrease stress and fatigue.

Water

Even mild dehydration can increase cortisol levels, which contributes to increased stress. The average woman needs about 2.7 liters of water per day, while the average man needs about 3.7. (About 80 percent of that hydration should come from beverages, whereas the remaining 20 percent can come from food.)

Avocados

Avocados are packed with healthy monounsaturated fats, vitamin C, vitamin B6, potassium, and fiber, making for a perfect stress-fighting snack. The healthy fat and fiber in avocados can help contribute to satiety, discouraging you from unhealthy snacking when you’re stressed.

Leafy Greens

Leafy-green vegetables, such as spinach and kale, as well as other raw fruits are a rich source of magnesium–regulating cortisol and blood pressure levels. Plus, green leafy veggies contain folate, which plays a key role in the production of the feel-good chemical dopamine.

Stress-Fighting Pantry Staples:

Olive oil
Whole grains (brown rice, whole-grain pasta, quinoa, barley, farro, etc.)
Oats (old-fashioned or steel-cut)
Dark chocolate (60% cacao or greater)
Unsalted nuts (especially almonds, walnuts, cashews, and pistachios)
Seeds (pumpkin seeds, sunflower seeds, flaxseed, chia seeds, etc.)
Decaf tea (especially black, green, and chamomile)

Related Articles

A How To: Fitness Machines at the Crosby Wellness Center 

Crush Your Next Workout at the Crosby Wellness Center  The fitness floor at Crosby Wellness Center, the fitness facility inside CHWB, is home to more than 30 fitness machines designed to help you crush your workout for any exercise – leg, arm, back, chest, core, and more. While starting these machines may be intimidating, we…

Read Article

Packing the Perfect Gym Bag

Packing the Perfect Gym Bag Packing a gym bag doesn’t need to be a stressful experience. Whether you’re getting your sweat session in early before work, during your lunch hour, after work, or even late at night, we have the perfect guide to help athletes of all fitness levels pack a gym bag.   What’s…

Read Article

Five Ways to Make This Your Summer of Fitness

Maintaining a fitness routine during the summer can be a challenge. It’s easy to get distracted during the summer months when our routines are sporadic, kids are out of school and our priorities change. Between the summer pool parties and vacations that lead to less time for fitness to the hot weather making it more…

Read Article

Get the Whole Story - Sign Up for Our Newsletter

A partnership between