Nutrition and Stress: How to Use Diet to Overcome Anxiety

April has been designated as Stress Awareness Month. The intent of this global month-long event is to improve understanding of the causes and symptoms of stress, as well the importance of prioritizing stress relief and mitigation as part of a healthy lifestyle that includes generous levels of mental self-care. Today, we cover the connections between nutrition and stress and dietary recommendations that can help you find calm and balance in the midst of life’s challenges.

How Proper Nutrition Can Help Us Manage Stress

Stress affects all of us in many ways. While it’s impossible to eliminate stress and the effects of stress entirely, there are dietary changes you can make to help cope with and manage stress better. In fact, by incorporating certain foods and nutrients into your diet, you can nourish both your body and mind.

How and what we eat can help us to cope with and manage stress or exacerbate the symptoms of stress.

For example, practicing mindful eating can help reduce the effects of stress and promote better digestion.

When we slow down and savor each bite and focus on the sensory experience, it is a natural stress buster.

It helps us to relax the body and mind, allowing proper digestion and nutrient absorption.

Diet and stress are also intrinsically connected in a physical sense because different foods create or ease various physical symptoms and conditions.

A few key examples:

• Maintaining stable blood sugar levels is critical for managing stress. Opt for low glycemic index (GI) foods that release energy slowly, preventing blood sugar spikes and crashes. Include whole grains, legumes, vegetables, and healthy fats like avocado and nuts in your meals. Avoid refined sugars, processed snacks, and sugary beverages that can lead to energy crashes and exacerbate stress.

• B vitamins are vital in supporting the nervous system and managing stress. Incorporate foods rich in B vitamins such as whole grains, leafy greens, eggs, nuts, and seeds. Consider incorporating supplements if you have inadequate dietary intake.

• Antioxidants help combat oxidative stress caused by chronic stress. Include a variety of colorful fruits and vegetables like berries, citrus fruits, spinach, kale, and broccoli, which are abundant in antioxidants. Green tea and dark chocolate are also great sources.

• Adaptogens are a group of herbs and mushrooms that can help the body adapt to stress. Consider incorporating adaptogens like ashwagandha, rhodiola, holy basil, and reishi mushroom into your diet. These can help balance stress hormones and support overall well-being. They can be consumed as supplements, herbal teas, or in powdered form.

• Magnesium plays a pivotal role in stress management and relaxation. Include magnesium-rich foods like leafy greens, nuts, seeds, legumes, and whole grains. If needed, magnesium supplements can be beneficial for those with deficiencies.

• Omega-3 fatty acids have anti-inflammatory properties and can support brain health and mood regulation. Include fatty fish like salmon, mackerel, and sardines in your diet. For vegetarians and vegans, plant-based sources of omega-3s include flaxseeds, chia seeds, and walnuts.
  

These are just some of the many ways that we can become healthier by considering the connections between nutrition and stress management.

In general, practicing intuitive eating can help us to make wise food choices that provide us the healthy nourishment our bodies need.

Nutrition and Stress Management

While diet and stress are connected, what you eat can’t completely eliminate all your stress, of course! But what you eat does play a significant role in supporting your overall well-being and helping you manage stress and anxiety better.

By incorporating these nutritional recommendations into your daily routine, you can nourish your body, support your mental health, and increase your resilience in the face of stress.

Everyone is different, so listen to your body and personalize your dietary choices to fit your needs and to help capitalize on the connections between nutrition and stress management.

Prioritize self-care, choose foods that nourish you, and embark on a journey towards a healthier, more balanced lifestyle.

Disclaimer: This blog post is for informational purposes only and should not replace professional medical advice. If you have underlying health conditions or concerns, consult with a medical professional or registered dietitian before making significant changes to your diet.

Thank you as always for reading.

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KindCompassCoach

Joan Senio is the founder of KindCompassCoach. Her career includes 20+ years as a private sector corporate executive and 15 years (and counting) as a consultant and coach. The common thread through her professional life has been a commitment to compassionate leadership, including leading and mentoring current and future leaders, and women from all walks of life. KindCompassCoach articles are backed by research and include facts and advice from a wide variety of experts. Joan is a member of the International Organization of Life Coaches, serves as a thought-leader for KuelLife.com and is a regular contributor to PsychReg and Sixty and Me.