Eat to De-stress
EASY Stress Busting Practices
You can reduce the amount of stress in your
body, simply by what you put in your mouth.
DISCLAIMER: This information is not presented by a medical practitioner and is for educational and informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read.
Eat Your Stress Goodbye - Stress Reducing Diet
When you’re stressed out, the foods that you’re turning to are most likely going to be
traditional ‘comfort’ foods – think big meals, takeout, 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
When you’re turning to unhealthy foods you can feel better temporarily, but in the long run,
you will feel worse. When your body isn’t getting the right nutrition, you can begin to feel
less energetic, more lethargic, and in some cases 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
foods are best to choose and which to avoid when it comes to combating stress and
helping you to deal with feelings of stress and anxiety. The best way to fight stress is to
have a healthy, balanced diet which includes a moderate amount of each of the different
Filling up on foods such as 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 which
help the body to combat stress. Choosing these stress-busting foods will help to heal and
calm your mind permanently, rather than providing a temporary fix.
Some of the best stress-fighting foods include:
• Avocado – Avocados are a creamy and versatile fruit which can be eaten in a range of
different ways; whether you enjoy it 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 which specifically blocks the intestinal absorption
of certain fats which cause oxidative damage. Avocados also contain higher levels of
vitamin E, 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
• Blueberries – If you’re feeling stressed out and reaching for the snacks, swapping
chocolate or chips for one of the best superfoods is a great way to help you deal with
your stress levels and achieve a higher level of calm. Blueberries have some of the highest
levels of antioxidants, especially antho-cyanin, which means that this berry has been linked
to a wide range of health benefits including sharper cognition, better focus, and a clearer
mind – all of which 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. Drinking liquids which are high in sugars and caffeine, such as coffee, energy drinks
or soda, can actually increase your stress levels if consumed regularly. Chamomile tea has
long been used as a natural bedtime soother, and it has also been used in clinical trials,
which determined that chamomile tea is effective in reducing the symptoms of generalized
•Chocolate – Although it’s usually seen as an unhealthy treat, there is an undeniable link
between chocolate and our mood. Studies have shown that eating chocolate can actually
make you happier. However, that doesn’t mean 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. Dark chocolate in particular is best
for you, as it contains more flavanols and polyphenols; two hugely important antioxidants
which can help combat stress, more than many fruit juices.
• Beef – Grass-fed beef is not only kinder to the planet and to animals, it’s also good for
people, too. Grass-fed beef has a huge range of antioxidants, including beta-carotene and
Vitamins C and E, which can help your body to fight stress and anxiety. If you’re looking
for more reasons to spend a little more money on organic, grass-fed beef, it’s also lower
in fat than grain-fed beef whilst being higher in omega-3.
•Oatmeal – Oatmeal is great in that it can be a filling comfort food, but also has a large
number of healthy properties to actually make you feel better from the inside out. A
complex carbohydrate, eating oatmeal causes your brain to produce higher levels of the
feel-good chemical serotonin, helping you to 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, compared to kids who had alternative morning meals.
•Walnuts – If you’re looking for a healthy snacking option which will help you to 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 – another food which is great for snacking on and can also help to combat
stress and anxiety in the long term is pistachios. Studies have found that simply eating
two small, snack-size portions of pistachios per day can lower vascular constriction when
you are stressed, putting less pressure on your heart by further dilating your arteries.
Along with this, the rhythmic, repetitive act of shelling pistachios can actually be quite
•Green Leafy Vegetables – leafy, green vegetables should be a pivotal part of anyone’s
diet. Along with helping to combat stress, leafy greens are full of nutrients and
antioxidants which help to fight off disease and leave your body feeling healthier and
more energized. Dark leafy greens, for example spinach, are especially good for you since
they are rich in folate, which 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 to feel happier and less stressed out overall.
• Fermented foods – last but not least, eating fermented foods such as yogurt can help to
keep your gut healthy, which actually in turn will help to improve your mental health and
reduce stress levels. The beneficial bacteria which are found in fermented foods such as
yogurt, actually have a direct effect on your brain chemistry and transmit positive mood
and behaviour regulating signals to your brain via the vagus nerve.
Putting Together Your Diet 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 best manage your levels of stress. 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 which are laden with sugar, very starchy, or greasy. However, although these
foods can make you feel momentarily better, they will actually make you feel worse in the
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. When it comes to
combating and dealing with stress in the long run, it’s important to make sure that for the
most part, you are eating a diet which is healthy and balanced.
In order to stay on track, it’s a good idea to make a meal plan for your week and plan
ahead 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.
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 foods such as nuts, chocolate, yogurt or
As the saying goes, "you are what you eat" – so make sure that first and foremost, you’re
filling yourself up with foods which are good for your mental health.
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