The Best Nutrients To Combat Stress

When life gets overwhelming, managing stress becomes crucial for both mental and physical wellbeing. While there are various stress management techniques, one often overlooked approach is nutrition. What you eat can significantly impact your stress levels - either positively or negatively. Research shows that stress can actually increase your body's demand for specific nutrients, including magnesium, zinc, calcium, iron, and niacin.

The connection between nutrition and mental health is backed by science. Studies indicate that your diet's quality and nutritional content can influence neural circuits controlling emotion, motivation, and mood. While the exact relationship between diet and mental health conditions is complex, research suggests they have a bidirectional influence - diet affects mental health, and mental health influences dietary choices.

At ATLAS, we offer not just chiropractic care but holistic health and wellness advice for you, including gut health. A key player in the relationship between diet and mental health is your gut microbiome - the ecosystem of microorganisms in your intestines. These tiny organisms create a crucial link between your diet and emotional wellbeing. Your gut health directly impacts your mood, emotions, and psychological wellbeing.

Poor eating habits can escalate stress levels and potentially lead to long-term health issues if left unaddressed. The good news? Using food as a stress-management tool is accessible to everyone - no expensive supplements or complicated protocols required. Here's a carefully curated list of 5 stress-reducing foods that can help you maintain your calm:

1) Herbs in Tea

The comfort of a warm beverage can be just as important as its nutritional content when it comes to stress relief. A soothing cup of tea can create an immediate calming effect.

Studies have shown that simply holding and sipping a warm drink can promote feelings of comfort and social connection. While any warm beverage can be soothing, herbs like lavender and chamomile are known for their natural calming properties.

For those needing a gentle energy boost, green tea offers a perfect balance. It contains less caffeine than coffee (28 mg versus 96 mg per cup) and is rich in brain-supporting flavonoids. These beneficial compounds help protect brain cells, reduce inflammation, and enhance cognitive function.

You can find these helpful flavonoids in other foods too, including dark chocolate, citrus fruits, and wine. However, it is recommended to avoid caffeine later in the day to ensure a good night's sleep.

2) Anti oxidants in dark chocolate

Dark chocolate offers dual stress-relief benefits through both its chemical and psychological effects. The simple pleasure of savoring a piece can create a moment of relaxation and enjoyment.

Research shows that dark chocolate's rich antioxidant content can help lower stress hormone levels in the body. A study found benefits from consuming 1.5 ounces daily for two weeks. However, moderation is key - stick to about 1 ounce (one-fourth of a small bar) per serving, and choose options without excessive added sugar.

When selecting dark chocolate, quality matters. Look for "bean-to-bar" products, which prioritize pure ingredients and careful production methods. The best choices will have just two or three ingredients listed: cacao beans, cane sugar, and possibly cocoa butter.

For maximum benefits, opt for higher cocoa content. Recent research indicates that dark chocolate with 85% cocoa may provide better mood-enhancing effects compared to 70% varieties.

3) Complex Carbs in Whole Grains

Research shows that carbohydrates help boost serotonin - a key hormone for mood regulation and stress reduction. This leads to improved focus and concentration during stressful times. However, it's important to choose the right types of carbs. Opt for unrefined, complex carbohydrates like sweet potatoes and whole grains, while avoiding simple carbs like cookies, white bread, and pasta. Complex carbs are rich in vitamins, minerals, and fiber, which helps maintain steady blood sugar levels rather than causing spikes and crashes.

To support your gut health and overall wellbeing, incorporate fiber-rich foods like whole rye, buckwheat, and brown rice into your diet.

3) Vitamin D3 (cholecalciferol)

Vitamin D3 or cholecalciferol, is most well-known for promoting bone health. But this vitamin is also pivotal for boosting the immune system, enhancing mood and muscle function, and supporting heart health. Taking a vitamin D3 supplement may help you achieve glowing skin and better mental clarity.

Foods such as egg yolks, fish, mushrooms or fortified foods may have it as well. However, the cheapest, most natural source of Vit D3 is still direct skin exposure to sunlight. So a decent walk of about 20 mins with direct exposure is always the best way to get Vit D3, even if it is colder nowadays. The more skin exposed the better.

4) Omega-3 fatty acids in Fish

Research shows that omega-3 fatty acids found in fish can significantly reduce anxiety and stress levels. Fatty fish like salmon, tuna, mackerel, and sardines are excellent sources of these beneficial nutrients. These omega-3s are particularly effective because they can interact directly with brain molecules that regulate mood, as noted by Harvard Health Publishing.

For those who don't enjoy fish, there are plenty of plant-based alternatives rich in omega-3s. Options include seaweed, chia seeds, flaxseeds, and walnuts. You can also find omega-3-fortified foods like eggs and various milk products. While fish oil supplements are available, it's best to get these nutrients from whole foods when possible.

According to nutritionists, aim to eat fish twice weekly for optimal benefits. If considering supplements, consult with a healthcare provider first to determine the appropriate type and dosage for your needs.

5) Vitamin C in Fruits

Research has consistently demonstrated that vitamin C plays a vital role in managing and reducing stress levels in the body. Multiple clinical studies have highlighted its effectiveness in stress management. A comprehensive double-blind study found that participants taking 500 mg of vitamin C daily experienced significant reductions in stress levels and reported feeling more resilient to daily pressures. Another extensive review of clinical research indicated that vitamin C supplementation could help alleviate stress-related anxiety and depression symptoms, likely due to its antioxidant properties and role in neurotransmitter production.

The good news is that you don't necessarily need supplements to boost your vitamin C intake. Nature provides plenty of delicious options rich in this essential nutrient. Citrus fruits like oranges, lemons, and grapefruits are excellent sources, with a single medium orange providing about 70 mg of vitamin C. Fresh strawberries are another fantastic option, offering about 85 mg per cup. Other vitamin C-rich foods include bell peppers, kiwi fruit, and broccoli, giving you plenty of variety to choose from.

Conclusion

Managing stress through nutrition is a practical and effective approach to maintaining mental and physical wellbeing. By incorporating these nutrient-rich foods into your daily diet, you can build natural resilience against stress while supporting your overall health. Remember that good nutrition is just one part of a comprehensive stress management strategy - combine it with regular exercise, adequate sleep, and mindfulness practices for the best results.

Start small by introducing one or two of these stress-fighting foods into your meals each week. Pay attention to how different foods affect your mood and energy levels, and adjust your diet accordingly. While no single food is a magic solution for stress, a well-balanced diet rich in these nutrients can help you maintain emotional balance and better cope with life's challenges.

Most importantly, approach these dietary changes with patience and flexibility. The goal isn't perfection but rather progress toward a more balanced, stress-resilient you. Consider consulting a chiropractor or nutritionist for personalized advice on incorporating these nutrients into your diet, especially if you have specific health concerns or dietary restrictions.

‍