Foods to combat stress and anxiety

Stress management is easier said than done, modern life is full of stressors from deadlines and unreasonable bosses to poor diet, alcohol and even over training. When we encounter a stressful situation the body shifts into ‘survival mode’ by activating the sympathetic nervous system which floods the body with hormones to prepare for attack. Unfortunately our bodies don’t distinguish between being in terrible physical danger and simply living fast paced modern lives.

Many of us live with our sympathetic nervous system on ‘go’ for the majority of the time, ready for fight or flight. In this state the body is ready to deal with injury, so turns on inflammation, digestion is de-prioritised, our heart beats faster, our pupils dilate, our liver prioritises glucose over fat for fuel as we prepare for an attack.

Chronic stress is very commonly a contributing factor in ill health, often a trigger for auto-immunity and a driver in cardiac disease and metabolic syndrome. In fact stress is detrimental to every system of the body. It is so important that we get the body out of this state in order to digest foods properly and repair tissues and lower inflammation.

What you put in your body is one way you can positively (or negatively) influence the way in which your body responds to stressors at a biochemical level and reduce the harmful effects of stress.

Here are 6 tips for eating well for stress management.

1. Balance your blood sugar levels 

Blood glucose levels and cortisol (the stress hormone) are intimately related.

When we are stressed the body releases glucose into the blood stream to be fuelled and ready for action. On the flip side, low blood sugar levels result in increased cortisol levels. Ever been ‘hangry’?

Keep blood sugar levels stable by avoiding processed sugars (white sugar, flour, pastas and refined products such as breakfast cereals and sauces) and ensuring you have adequate protein at each meal.

2. Avoid chemical stressors

Caffeine amplifies cortisol and should be avoided if you are dealing with chronic stress. Drugs and alcohol act as chemical stressors in the body triggering the ‘fight or flight’ response and so while a glass of wine may well seem like the best idea at the end of a hard day, it’s actually really unhelpful and just adds to the stress your body is dealing with.

3. Replenish nutrients which are depleted by stress

When in a stressed state the body ‘munches’ through certain nutrients faster than usual and these will need replacing if you are stressed over a long period of time. These are some of the most significant ones:

Vitamin C, crucial for cortisol synthesis and many other functions including good immune function, blood vessel health and healthy connective tissue as well as being a key antioxidant. Replenish vitamin C with fruits and vegetables including kiwis, strawberries, citrus fruit, kale, broccoli and Brussel sprouts.

Magnesium can become really depleted during times of stress, symptoms of deficiency include, fatigue, anxiety, mood disorders and insomnia. Make sure you are getting enough green leafy vegetables, whole grains, nuts and seeds, lentils and dark chocolate. 

Zinc, which is necessary for DNA repair and neurotransmission (the body’s communication network) is greatly depleted by stress (and alcohol, so there’s another reason not to drink when you’re stressed). Low levels have been shown to lead to a whole range of issues including depression and anxiety as well as a weakened immune system and increased risk of cancer. Make sure you are topping up your zinc with foods such as shellfish, legumes, whole grains, nuts and seeds.

B vitamins, particularly B5 and B6. B vitamins are really important for energy levels, mood function, healthy skin and deficiency symptoms include numbness or tingling in fingers and toes, insomnia, depression and anxiety. Good sources include nuts and seeds, avocado, eggs and dark green leafy vegetables.

4. Eat good fats

Good levels of omega 3 fatty acids help to dampen the damaging effects of stress related inflammation in the body and data shows that good levels of omega 3 reduces the risk of stress related depression and anxiety. Good sources include oily fish such as salmon, mackerel, sardines and anchovies as well as chia and flax seeds.

5. Nourish your microbiome

Studies have shown that the bacteria in your gut have a direct effect on stress response and brain function. A healthy microbiome will improve resilience as well as mood and help to lower inflammation. Make sure you’re regularly eating pre-biotic foods e.g. oats, garlic, onions, asparagus, bananas, apples and probiotics, e.g. kombucha, kimchi, sauerkraut, kefir, miso.

6. Add in calming foods and herbs

Herbs have been used for centuries for their calming and regulatory effect on the nervous system. Warm teas can be especially comforting, try lemon balm, lemon verbena, chamomile or lavender, there are some great blends on the market. Adaptogens, such as ashwaghanda, rhodiola and ginseng are natural herbs that have non-specific, normalising effects on physiology; they influence normal body functions, so they regulate immunity and resilience and can be really useful for stress management. Work with a practitioner to find out more.

10 Stress-busting Superfoods 

Dark chocolate 

Rich in anti-oxidants and phyto-chemicals to reduce stress hormones.

Whole grains

Increase levels of serotonin which helps to reduce stress as well as steadying blood sugar levels through a slow release of glucose.

Leafy green vegetables

Rich in magnesium, vitamin C and a good source of fibre to feed that microbiome.

Avocados

Contain mono-unsaturated fat, vitamin C, B6, potassium and fibre.

Prebiotic and probiotic foods: oats, vegetables, kefir and kombucha

Cultivate a healthy microbiome.

Citrus fruits, kiwis and strawberries

Vitamin C boosting foods help to reduce levels of cortisol in the blood.

Oily fish 

Lower the harmful effects of stress related inflammation as well as improving heart health.

Nuts and seeds

Replace B vitamins, are healthy fats and a great source of protein.

Bananas

Good source of potassium, magnesium and rich in B vitamins, bananas are a great snack choice when you want something sweet.

Herbal teas like lemon balm, lavender and chamomile and adaptogens like ashwaghanda, rhodiola and ginseng

Have calming, soothing effects on the nervous system and are a good alternative to caffeinated drinks. Adaptogens help to regulate mood, stamina and resilience as well as protecting the immune system in times of stress.