Six easy ways to eat away stress

Researchers at the Garvan Institute of Medical Research in Sydney may have uncovered why we tend to crave unhealthy foods like chocolate or crisps when we’re stressed out. Their study suggests that stress disrupts the brain’s natural response to feeling full, leading to increased cravings for sweet and fatty foods. Paradoxically, indulging in these unhealthy, ultra-processed foods can further elevate levels of cortisol, our primary stress hormone.

Instead of reaching for the biscuit tin when stress strikes, it’s advisable to consider consuming alternative options. Surprisingly, the key nutrients for stress resilience include B vitamins and magnesium, which play pivotal roles in regulating mood. Additionally, studies suggest that diets rich in fiber and omega-3 fatty acids can help mitigate inflammation, which is closely associated with stress and anxiety. Moreover, focusing on gut health is crucial. Research conducted by University College Cork indicates that consuming two to three servings of fermented foods daily, such as sauerkraut, kefir, kimchi, and yogurt, can significantly reduce perceived stress levels among participants.

Here are six easy ways to incorporate more of these stress-busting foods into your diet.

1. Boost your B vitamins

B vitamins, unlike the fat-soluble vitamins A, D, E, and K, are water-soluble, which means our bodies cannot store them. Hence, it’s essential to obtain an adequate daily intake from our diet. There is increasing evidence suggesting that B vitamins play a significant role in combating stress by regulating mood and promoting the production of serotonin, the “feel-good” hormone. Food sources rich in various B vitamins include meat, poultry, fish, eggs, dairy products, as well as legumes like lentils and chickpeas.

For a nutritious lunch packed with B vitamins, start by taking two large romaine lettuce leaves and spreading hummus evenly on each leaf. Next, layer on a slice of cooked chicken and some chopped cucumber, red pepper, shredded carrot, or any other vegetables you have on hand from the salad drawer. Drizzle with a squeeze of lemon juice and a sprinkle of black pepper. Roll up the lettuce leaves and cut each roll in half. If the lettuce tends to open up, you can use a cocktail stick to secure it in place. Enjoy your delicious and vitamin-rich meal!

2. More magnesium

The relationship between stress and magnesium levels in the body is so intertwined that scientists refer to it as the “magnesium and stress vicious circle.” Stress exacerbates magnesium loss, leading to a deficiency, which in turn, increases the body’s vulnerability to stress. Therefore, it’s wise to maintain adequate magnesium levels by consuming magnesium-rich foods such as leafy greens, avocados, bananas, brown rice, almonds, and pumpkin seeds.

To kickstart your day or enjoy as a late afternoon snack, try this “magnesium milkshake.” Begin by grinding a few almonds and pumpkin seeds into a fine powder using a blender. Then, add a ripe banana, a quarter of an avocado, a handful of spinach leaves, half a teaspoon of cinnamon, and 200ml of semi-skimmed milk. Blend the ingredients until smooth, and enjoy immediately for a quick pick-me-up.

3. Up your omega-3

A recent study involving 138 midlife adults revealed that increasing omega-3 intake resulted in decreased overall levels of cortisol and inflammation during stress and enhanced anti-inflammatory activity during the recovery phase. This adds to the extensive list of established health benefits associated with omega-3 fatty acids, making it an essential component of a healthy diet.

While oily fish remains the best source of omega-3, tinned sardines are a more affordable alternative, providing an additional calcium boost from their edible bones. To transform simple sardines on toast into a delectable dish, spread a couple of sardines (preferably in olive oil) over whole grain toast, top with sliced tomato, a squeeze of lemon juice, a sprinkle of red chili flakes, chopped flat-leaf parsley, and a dash of black pepper. Enjoy this flavorful and nutritious meal!

4. Get fermenting

Although not everyone’s preference, fermented foods are often dubbed as “psychobiotic” due to the significant link between a healthy gut and a sound mind. If you’re not a fan of fermented foods like kombucha, consider starting with something simple like making your own kimchi, which essentially is a spicy cabbage pickle.

To prepare, start by placing 1kg of thinly sliced carrot, fennel, and cabbage in a large bowl. Then, add 75g of caster sugar and one tablespoon of salt, and massage the mixture with clean hands for approximately five minutes until liquid starts to release. Cover the bowl and set it aside for two hours. Next, create a spicy paste by combining one tablespoon of red chili flakes, three cloves of finely grated garlic, 50g of finely grated ginger, four teaspoons of fish sauce, three teaspoons of soy sauce, and five finely sliced spring onions. Finally, add the spicy paste to the vegetables and mix thoroughly to combine all ingredients.

Once the mixture is prepared, pack it into a large, sterilized storage jar, ensuring to press down firmly. Pour any remaining liquid from the bowl over the vegetables to completely cover them, adding water if needed. Leave the jar open at room temperature for an hour before sealing it with a lid and transferring it to the fridge. While the kimchi can be consumed the next day, its flavor will continue to develop over the following weeks. Stored properly, it can last for up to six months in the fridge.

5. Make a stress-busting salsa verde

Surprisingly, two stress-relieving foods are garlic and parsley. They are rich in antioxidants, the body’s primary defense against oxidative stress, which can contribute to various health problems, including stress and anxiety. Fortunately, these ingredients are key components of a classic salsa verde, an ideal accompaniment for grilled meat or fish.

Place a large handful each of flat-leaf parsley and basil in a food processor along with a couple of peeled garlic cloves, six anchovy fillets and a tablespoon of capers. Process until finely chopped. Then with the processor running on low, add about eight tablespoons of extra virgin olive oil and a tablespoon of lemon juice until well combined. Season with salt and pepper and allow to stand for 10 minutes before serving. Will keep in a sealed container in the fridge for a day.

6. Try adaptogens

Adaptogens are specific herbs, roots and other plant compounds which are thought to help our bodies manage stress and recover after stressful situations. They’ve long been used as traditional remedies, for example ginseng root, is used in Traditional Chinese Medicine (TCM) to increase “qi”, which roughly translates as life energy.

Turmeric and ashwagandha are two adaptogens thought to be particularly beneficial for stress. A study from 2019 looked at the potential therapeutic effects of ashwagandha on adults with self-reported high stress and found a significant reduction after taking ashwagandha extract for 60 days, with lower recorded cortisol levels, especially in the morning.

Another adaptogen, turmeric, has also shown promise as a stress-reliever thanks to the curcumin it contains, a powerful plant chemical known to help support serotonin levels in the brain. You can buy combined turmeric and ashwagandha teabags from most good health food shops, or online. Note, ashwagandha should be avoided during pregnancy and while breastfeeding.