Stressful snacking. We all do it. And when we do, the foods we’re turning to are most likely going to be traditional comfort foods. Think big meals, take-out, fatty foods, sweet foods, and alcohol. Let’s face it – we’ve all found some comfort in a tasty meal and a bottle of beer or glass of wine when we’ve been stressed out or upset about something. However, this isn’t a good permanent solution.
When you’re turning to unhealthy foods, you can feel better temporarily, but you will feel worse in the long run. When your body isn’t getting the right nutrition, you can begin to feel less energetic, more lethargic. In some cases, you may be less able to concentrate and focus. All of this can lead to even more stress.
Foods that Fight Stress
If you’ve been feeling more stressed out than usual lately, it’s important to know which stressful snacking foods are best to choose and which to avoid. The best way to fight stress is to have a healthy, balanced diet that includes a moderate amount of different food groups.
Filling up on whole grains, leafy vegetables, and lean proteins as the basic staples of the diet is the best way to ensure that your body gets the optimum amounts of nutrients to fight both physical and mental health problems. When it comes to choosing the foods to eat, some have a range of great properties that help the body combat stress. Choosing these stress-busting foods will help heal and calm your mind permanently, rather than provide a temporary fix.
Some of the best stress-fighting foods include:
Avocado
Avocados are a creamy and versatile fruit that can be eaten in a range of different ways. They can be eaten raw, made into sauces, dressings, and dips, or in a smoothie. These nutrient-dense fruits have the properties to stress-proof your body, thanks to their high glutathione content. This blocks the intestinal absorption of certain fats, which causes oxidative damage. Avocados also contain higher vitamin E levels, folate, and beta-carotene than any other fruit, which boosts their stress-busting properties. However, be careful with portion control when eating avocado, as it is high in fat.
Blueberries
If stressful snacking has you reaching for snacks, try swapping chocolate or chips for blueberries. Blueberries are a powerhouse superfood. They have some of the highest levels of antioxidants, especially anthocyanin. Blueberries are linked to a wide range of health benefits, including sharper cognition, better focus, and a clearer mind. All of these can help you to better deal with stress.
Chamomile Tea
Of course, it’s not all about what you’re eating when it comes to managing stress; what you’re drinking can also alleviate or worsen the stress you’re feeling. Drinks that are high in sugars and caffeine, such as coffee, energy drinks, or soda, can increase your stress levels if consumed regularly. Many use Chamomile tea as a natural bedtime soother. In fact, in clinical trials, chamomile tea is shown to be effective in reducing the symptoms of generalized anxiety disorder.
Chocolate
Although seen as an unhealthy treat, there is an undeniable link between chocolate and our mood. Studies have shown that eating chocolate can make you happier! That doesn’t mean, however, 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. In particular, dark chocolate is best for you, as it contains more flavanols and polyphenols. These are two hugely important antioxidants that can help combat stress, more than many fruit juices.
Beef
Grass-fed beef is not only kinder to the planet and animals, but it’s good for people too. Grass-fed beef has a huge range of antioxidants, including beta-carotene and Vitamin C and E. These can help your body fight stress and anxiety. Now that’s my kind of stress snacking! Grass-fed beef is a little more expensive than grain-fed beef, it’s lower in fat while being higher in omega-3.
Oatmeal
As a comfort food, oatmeal has many beneficial properties to make you feel better from the inside out. Oatmeal is complex carb. This means eating oatmeal causes your brain to produce higher levels of serotonin. Seratonin is a feel-good chemical that helps you feel calmer and less stressed. Studies have shown that kids who choose oatmeal for breakfast tend to be much sharper throughout the morning in school than those who did not.
Walnuts
If you’re looking for a healthy snacking option that will help you stay better in control of your stress levels, walnuts are a great choice. 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 to a sweet treat such as coffee and walnut cake.
Pistachios
Pistachios are another great snacking food that can also help combat stress and anxiety. Studies have found that simply eating two small, snack-size portions of pistachios per day can lower vascular constriction when you are stressed. This puts less pressure on your heart by further dilating your arteries. Along with this, the rhythmic, repetitive act of shelling pistachios can be quite therapeutic!
Green Leafy Vegetables
Leafy, green vegetables should be a pivotal part of anyone’s diet. Along with helping combat stress, leafy greens are full of nutrients and antioxidants, which help 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. Folate 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 diet will help you feel happier and less stressed out.
Fermented foods
Fnally, eating fermented foods such as yogurt can help to keep your gut healthy, which, in turn, will help to improve your mental health and reduce stress levels. The beneficial bacteria found in fermented foods such as yogurt 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 Eating Plan
Planning your meals wisely is key to not only staying physically fit and healthy but also to staying mentally strong and being able to manage your levels of stress best. Knowing which foods to avoid and which are the best to reach for to snack on when you’re feeling worried and anxious is important to helping you get control over your emotions and fears.
When you’re feeling stressed, you may be tempted to reach for classic ‘comfort foods’ – usually foods laden with sugar, very starchy, or greasy. However, although these foods can make you feel momentarily better, they will make you feel worse in the long run.
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 stress. To deal with and combat stress, it’s important to make sure that 80% of your diet is healthy and balanced.
To stay on track, it’s a good idea to make a meal plan for your week and plan to make sure that you have a good selection of these stress-busting foods in your kitchen to make meals and snacks from when you’re feeling like stress-eating. Making sure that the majority of your meals include foods such as lean proteins and leafy green vegetables will not only make you feel healthier overall but can improve your mental health and stress levels, too.
Your stress-busting menu
A good example of a healthy, stress-busting menu would be:
Breakfast: Oatmeal with berries or a fruit smoothie with avocado and berries
Mid-morning snack: Natural yogurt with fruit or a handful of pistachio nuts
Lunch: A whole-grain pasta salad filled with plenty of leafy greens
Afternoon snack: Dark chocolate
Dinner: Grass-fed beef with vegetables
Before bed: Chamomile tea
Of course, you don’t need to stick to this menu – but it gives you a good idea! Remember to exercise good portion control when eating any kind of food. Although nuts, chocolate, yogurt, and avocado are healthy foods, they contain a fair amount of fat. Moderation is key!! As the saying goes, you are what you eat – so make sure that first and foremost, you’re filling yourself up with foods that are good for your mental health.
Final words
We attach a lot of emotion to food. So if you’re going to eat to soothe your stress, choose foods that will help your body in the long run. The key here is moderation. Indulge your feelings in food if you must, but be mindful of your overall consumption