Eat Your Stress Goodbye: Stress-Reducing Nutritional Habits

When you’re stressed out, you’re probably turning to ‘comfort’ foods—carb-heavy meals, take-out, foods high in fat, sweets, and alcohol. Yes, I know ladies—we’ve all found some comfort in a tasty meal or our favorite glass of wine / cocktail when we’ve been stressed out or upset. And yes, it does feel good while in the moment; but it isn’t a healthy permanent solution. You’ll feel better temporarily, but handling stress like this consistently will leave you feeling worse in the long run. 

When your body isn’t getting the right nutrition, you tend to feel tired and have no energy to do the things you want to do. Poor nutrition can lead to low energy, difficulty focusing, and a cloudy mind—all of which can lead to more stress. 

Foods that Fight Stress 

If you’ve been feeling more stressed than usual, it helps to know which foods to choose and which to avoid. The best way to fight stress is with healthy, balanced nutrition and incorporating movement and exercise into your life. 

Stress-Busting Foods: 

• Avocado: These nutrient-dense fruits have properties to stress-proof your body. They contain higher levels of vitamin E, folate, and beta-carotene than any other fruit. 

• Blueberries: Swap out chips for these antioxidant-rich berries. They’re linked to sharper cognition, better focus, and a clearer mind. 

• Chamomile Tea: This natural bedtime soother can reduce symptoms of generalized anxiety disorder. Avoid excessive sugary and caffeinated drinks, which can increase stress. 

• Dark Chocolate: In moderation, dark chocolate can boost your mood thanks to its high levels of antioxidants. 

• Oatmeal: A complex carb that boosts serotonin – the feel-good hormone; helping you feel calmer and less stressed. 

• Walnuts: A healthy snack that can help control stress levels. They’re great in salads or as a dessert ingredient. 

• Pistachios: Eating a couple of small portions daily can lower vascular constriction during stress, reducing heart pressure. 

• Green Leafy Vegetables: These are packed with nutrients and antioxidants. Dark leafy greens like spinach are rich in folate, which helps produce mood-regulating hormones. 

• Fermented Foods: Foods like yogurt keep your gut healthy, which in turn improves your mental health and reduces stress. 

  
  

Putting Together Your Diet Plan 

I like to say fail to plan, plan to fail. Planning your meals is key to staying physically fit and mentally strong. Knowing which foods to avoid and which to snack on when you’re feeling anxious can help you manage your emotions better. 

Sample Stress-Busting Nutrition Plan: 

• Breakfast: Oatmeal with berries or a fruit smoothie with avocado and berries. 

• Mid-Morning Snack: Natural yogurt with fruit or a handful of pistachios. 

• Lunch: Whole-grain pasta salad with plenty of leafy greens. 

• Afternoon Snack: Dark chocolate. 

• Dinner: Grass-fed protein with vegetables. 

• Before Bed: Chamomile tea. 

Note, you don’t need to stick to this plan rigidly but instead use it as a starting point. Exercise portion control with nuts, chocolate, yogurt, and avocado. As the saying goes, you are what you eat (cliche, but true) — so fill yourself up with foods that will make you feel physically and mentally good! 

It’s Time to Live Happy, Healthy and Strong. You Deserve it! 

Check out my YouTube video: 3 Tips to Navigate Stress Eating!