Discover the impact of your diet on stress levels and how certain foods can nourish your back and body to promote relaxation and reduce tension.
Young lady enjoying dark chocolate, courtesy of Blackdoctor.org
Original story published by Blackdoctor.org
If you want to get your back happy, healthy foods are one way to make that happen.
There are many ways to manage and reduce stress levels. And your diet and nutrition choices can have a very powerful effect on whether those levels go up or down.
Certain foods provide comfort and increase levels of hormones in the body that naturally fight stress. The right food can also help relieve stress by lowering the levels of hormones that trigger it.
For something delicious and therapeutic, relax and enjoy:
1. Fermented Foods
Fermented foods, which include kimchi, yogurt, kefir, kombucha, and sauerkraut, may improve gut health and mood.
The fermentation process allows live bacteria to thrive in foods that are then able to convert sugars into alcohol and acids.
During this process, probiotics are created. These live microorganisms support the growth of healthy bacteria in your gut and may increase serotonin levels.
It’s important to note that not all fermented foods are significant sources of probiotics, such as in the case of beer, some breads, and wine, due to cooking and filtering.
Serotonin is a neurotransmitter that affects many facets of human behavior, such as mood, stress response, appetite, and sexual drive. Up to 90% of your body’s serotonin is produced by your gut microbiome, or the collection of healthy bacteria in your gut.
In addition, the gut microbiome plays a role in brain health. Research is beginning to show a connection between healthy gut bacteria and lower rates of depression.
2. Dark Chocolate
Dark chocolate in the diet can reduce stress in two ways — its chemical impact and its emotional impact.
Chocolate feels like such an indulgence that it can be a real treat to simply savor a piece of it, and that feeling alone can help to reduce stress, says Meyerowitz.
Dark chocolate, which is also rich in antioxidants, can also help to reduce stress by lowering levels of stress hormones in the body, according to a Swiss study in which participants ate about 1.5 ounces per day for two weeks.
Just avoid excess calories in your diet by not overindulging in chocolate, advises Dr. Sandra Meyerowitz, online health & wellness coach.
3. Healthy Carbs
Carbohydrates have been found to increase levels of serotonin. It’s a chemical in the body that can boost mood and reduce stress.
Once serotonin levels are increased, people under stress experience improved cognitive function. This means they can concentrate and work better.
Meyerowitz notes the comforting effect of carbohydrates in the diet that can reduce stress. For example, savoring a bowl of pasta or macaroni and cheese feels soothing and can help you to relax.
Just make sure to choose healthy carbohydrates like sweet potatoes and whole grains for better nutrition. Limit fat-laden, calorie-dense toppings.
A healthy oatmeal for breakfast, with fresh organic fruit, nuts and grains, at a wooden table in a modern white kitchen, representing a healthy lifestyle and wellbeing, an image with a copy space/Blackdoctor.org
4. Fatty Fish
This type of fish is also a good source of omega-3 fatty acids and an excellent way to use diet and nutrition to reduce stress because they also offer a major benefit to cardiovascular health.
Omega-3 fatty acids and fatty fish have also been found to ease depression because the chemicals improve communication between nerve cells. Fatty fish include tuna, halibut, salmon, herring, mackerel, sardines, and lake trout.
5. Avocados
Avocados are delicious as guacamole or when sliced onto a salad.
But avocados also contain omega-3 fatty acids. These healthy essential acids are known to reduce stress and anxiety, boost concentration, and improve mood.
Meyerowitz emphasizes the importance of getting the right amount of omega-3 fatty acids in the diet for overall health, in addition to the benefit of helping to reduce stress.
6. Nuts
Nuts are full of vitamins, including B vitamins, and healthy fatty acids as well.
According to Meyerowitz, B vitamins are an important part of a healthy diet and can help to reduce stress.
Almonds, pistachios, and walnuts can even help lower blood pressure levels.
According to one study, pistachios have a role in reducing stress levels. Just remember to limit servings to just a handful a day to avoid excess calories.
7. Vitamin C
Some studies have found that high levels of vitamin C help ease stress levels.
One double-blind study reported on the value of taking 3,000 milligrams of vitamin C in a slow-release formula to reduce stress and levels of the stress-related hormone cortisol.
Another study looked at the stress reduction effects of taking a supplement containing 1,000 mg of C, plus B vitamins, calcium, and magnesium. Eating citrus fruits, including oranges, grapefruits, and strawberries is a good start, but you would need a supplement to reach such high levels of these nutrients.
