Boosting the quality of your diet checks a lot of boxes for your health. Weight, energy, beauty and proper fuel come to mind first. But we should definitly add stress to the list. The natural radiance of your mind comes after a stressless spirit.
Stress can directly manifest in damaging effects on the body and inderectly augment health problems. And we all know that our ability to make healthy food choices can also become compromised under stress as we might reach a tub of ice cream and chocolat bar instead of an apple, which seems more depressing and less comforting than those two things full of fats and sugars. Stress can also have a negative impact on your digestion, skin, weight and much more. If you love yoga, boxing, spinning, long walk it’s great, but food should be in your radar too as it can seriously decrease your general stress. Let’s talk about our favorite topic : food !
To reduce stress, the best option is to adopt a healthy balanced diet full of colors, and nutrients packed with all the kindness of Mother Earth. Eating a rainbow of fruits and veggies will for sure make you happy and much more positive. Its sounds so cliché but this is so true ! Why ? Just because a healthy diet builds a solid, more enduring foundation for your body by reducing oxidation and inflammation and by helping to reduce weight gain. Stress negatively affects blood pressure and blood flow. Nutrients from healthy foods can help improve blood flow in the body.
Create a new routine, be mindful when you eat and be flexible when you need will help you a lot in your stress-less « challenge ». See food as a new game and color your life with their fantastic powers. Trust Mother Earth, it’s easy to be healthy and calm.
Are you ready ? Let’s eat !
Spinach : This leafy-green veggie is rich in stress-busting magnesium. People with low magnesium levels are more likely to have elevated C-reactive protein levels and research shows that people with hight CRP levels are more stressed.
Dark chocolate :Can reduce stress in two ways ; via it’s chemical impact and its emotional impact. Chocolate feels like such an indulgence that it can be a real mood booster. But dark chocolate is also rich in antioxydants and may help to reduce stress by lowering levels of stress hormones in the body. The best option is to choose a raw vegan chocolate made with coconut sugar if you want to avoid weight gain.
Sweet potatoes:carbohydrates can temporarily increase levels of serotonine, a hormone that boosts mood and reduces stress. Once serotonin are increased people under stress have better concentration and focus.
Avocados : yes, this one again. Definitly the best food in the world. They are not only delicious mashed into guacamole or sliced and added to a salad but they also offer omega-3 fatty acids and vitamine B6. Those healthy essential acids and vitamin are know to reduce stress and anxiety, boost concentration and improve mood. The possible superpower of avocados goes beyound their omega-3 fatty acids. All their magical nutrients and fibers have been liked to a better diet quality and nutrient intake as well as a lower risk of metabolic syndrome (obesity and hight blood pression).
Fish : I know, veganism is taking a massive influence on our diet, which is amazing but, I can deny that healthy wild or organic fatty fish are also wonderful when it come to stress reduction and overall health. Their omega-3 may help ease depression because their nutrients easily interect with mood-realted brain molecules. So, don’t be guilty if you love salmon, tuna, hilibut, mackerel, sardines and trout. Just make sure to choose hight quality fish, even if it’s a little more expensive. Less but better, your health is your priority.
Almond : they are packed with magneisum, a mineral that also helps manage cortisol levels. Magnesium has a calming effect on the nervous system and may promote better sleep. And, we all want to crunch on something when we’re stressed right ?
Citrus fruits : An apple a day may keep the doctor away but a rich diet full of citrus fruits can ward off stress. High doses of vitamine C have been shown to actually lower blood pressure, which can spikr during periods of stress. So, let’s play with lime, oragne, grapefruits and lemons ! They will definitly add more peps to our life !
Banana: For a pick me-up or a moment of kindness reach for a banana. They yellow potassium-rich mood boosting chemical dopamine, along with magnesium, levels of which plummet during stressful times. Researches show that magnesium deficiency increased depression and anxiety symptoms. Bananas are source of certian B vitamins such a vitamine B6 (like our dearest avocado) which helps the nervous system run correctly and decrease fatigue and stress.
Beets : They have a plethora of beneficial nutrients and a bonafide holistic arsenal of positive effects on our nervous system. Beet juice is alkaline. Lowering acidity in the body with alkaline foods reduces stress. Beet also stimulate liver cells and cleanses. The live ris know to store anger and stress so cleanse it with beets is wonderful. Beet betalains provids strong antioxydant, anti-inflammatory and detoxyfication support for the body.
Chia seeds : They are packed with magnesium and healthy fats, a lovely combo to fight depression and low mood. So, add chia seeds in your smoothie or yaourt in the morning !
Green tea and Matcha tea : the japanese culture is definitely an exemple for so many resaons and adding green tea or match tea in your diet instead of your usual long black not only gives your body a break from hight levels of caffeine in your body. Note, that the caffeine in teas are more gentle on the body that the one found in coffee. Theanine, another molecule found in the tea promote relaxing effects.
Stress-free grocery shopping list :
There are two parts to the equation when it comes to grocery shopping to decrease stress. First, there’s planning ahead and knowing what you’re going to buy at the store that can directly cut back on the amount of stress that grocery shopping can bring. A list allows you to be mindful of the foods that will fill your home. Stock up on these healthy foods so you’re prepared when stress strikes.
Plantry staples :
- Whole grains (brown rice, quinoa, farro…)
- Oats (old-fashioned or stell cut)
- Dark chocolate (70 or 85%)
- Raw Nuts
- Seeds (sesame, flaxseed, chia seed, sunflower, walnuts…)
Fresh ingredients :
- Fatty fish
- Sweet potatoes
- Avocados
- Leafy greens
- Red bell pepper
- Bananas
- Orange
- Berries
Let me know your thoughts…
With love and care
Faustine
