The ABC of calm foods: 6 powerful edibles for stress relief

Having shared severally how damaging the stress hormones that fail to self-resolve are to the body, such as causing hormonal imbalance or disruption with their antecedent effects, I often get asked ways to get back to a calm state, since the flight or fight hormones require us to find calm for the chemical reaction to abate as part of the self-regulatory system. My quickest answers are usually, “Take deep breaths, rest or sleep.” Interestingly, there are seven powerful foods that help people experience calm naturally. So, here are the power foods that naturally soothe us for stress relief.

Avocados —The stress-fighting superfood: Avocado flesh contains two powerful stress-fighting nutrients: potassium and monounsaturated fatty acids (MUFAs). These nutrients lower blood pressure and MUFAs. An eleven-year study revealed that the more MUFAs participants ate, the less likely they were to be prone to depression. The fats also contribute to the absorption rate of mood-boosting neurotransmitters–serotonin. Serotonin is crucial to mood regulation, appetite and sleep, hence popularly known as the feel-good hormone.

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Black Tea — A soothing brew: According to research from the National Cancer Institute (NCI) in collaboration with UK Biobank, drinking black teas may have health benefits that could potentially aid in recovering from stressful events. A study of almost half a million tea drinkers in the UK found that consuming two or more cups of black tea daily was associated with a low risk of death in comparison to non-tea drinkers and a lower risk of death from cardiovascular disease, ischaemic heart disease or stroke. Although there is no causality effect of drinking tea on recovering from stress, there are overall health benefits. Recent studies have further supported the potential benefits of black tea consumption, including reduced risk of mortality and cardiovascular disease. Little wonder the Brits love putting the kettle on.

Carrots — Crunchy stress relief: Munching on carrots and other crunchy foods such as celery sticks helps relax a clenched jaw and ward off tension in the system. Nuts or seeds contain healthy fats and nutrients that support mood regulation, as earlier mentioned. Moreover, crunchy foods relieve stress through several mechanisms, such as tactile satisfaction, dopamine release, distraction and mood boost. Carrots are rich in vitamins and minerals that support overall health and wellbeing.

Dark Chocolates — A sweet escape: A large German study revealed that dark chocolates have stress-relieving properties that help to manage stress and anxiety. The caveat includes at least 70 percent cocoa, low sugar content, and nibbling a few small squares daily. Dark chocolates have compounds like serotonin and endorphins, the neurotransmitters that douse the effect of any stressful encounters earlier. These properties improve mood, lower stress hormones, boost energy, combat oxidative stress and inflammation in the body, improve blood flow to the brain and are an excellent source of magnesium, a mineral that regulates neurotransmitters and promotes relaxation.

Fish — Rich stress relief: Fish oils, especially omega-3 fatty acids, have great stress-relieving properties such as reducing inflammation, supporting brain and sight functions, alleviating anxiety and depression, and stabilising mood and emotional responses. You can find omega-3s in salmon, sardines, mackerel and supplements. These fatty acids reduce cortisol levels, hence enhancing resilience to stress and reducing symptoms of anxiety.

Milk — A calming beverage: Milk from grass-fed cows or plants can be a calming beverage, rich in tryptophan, an amino acid that promotes serotonin production. Milk also contains calcium, which helps regulate muscle function and promote relaxation.

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Incorporating these six power foods into your diet can help you manage stress and anxiety naturally. Also, remember to prioritise deep breathing, rest, and sleep to help your body and mind recover from stressful encounters.

By making these foods a part of your daily routine, you can reduce stress hormones and inflammation, improve mood regulation and emotional responses, enhance resilience to stress, and promote overall health and well-being. So, take a deep breath, grab a healthy snack, and start nourishing your body with these powerful edibles for stress relief. Please share your feedback via email to [email protected].

Olayinka Opaleye is a personal wellbeing specialist and corporate wellness strategist. You can also reach her at +2348100371304 or by visiting www.linkedin.com/in/olayinkaopaleye.