Last Updated on Aug 10, 2024 by Happy Dieter
Stress can cause your cortisol levels to rise, which in turn triggers food cravings—especially for carbs and sweet foods. However, indulging in sweet treats often leads to feeling worse in the long run. Instead, opting for calming foods can make a significant difference in how you feel. When we talk about “calming foods,” we refer to meals and snacks that truly soothe and stabilize you. These foods contain nutrients that provide a steady, slow release of energy, helping you feel focused and balanced throughout the day. Below is a list of some key foods that’ll calm you down and help you manage stress effectively:
Key Takeaways:
- Stress-induced cortisol spikes can lead to cravings for unhealthy foods, particularly sweets.
- Calming foods provide a steady release of energy and help regulate mood and stress levels.
- Incorporating these foods that’ll calm you down into your diet can help you feel more balanced and capable of handling stress.
1. Strawberries
Strawberries are rich in vitamin C, which has been shown to have a significant impact on stress levels. Increased vitamin C consumption can help people cope with stress more effectively. Studies have found that cortisol levels, one of the primary stress hormones, decrease rapidly when vitamin C is consumed, and blood pressure returns to normal more quickly compared to those who do not consume vitamin C.
2. Beef
Beef, when eaten sparingly, can be beneficial for stress management as well as for your taste buds. Foods high in B vitamins, like beef, can help alleviate anxiety and prevent low moods. Studies have shown that a deficiency in vitamin B is linked to depression. For those concerned about fat intake, choosing the round cut of beef, which has less fat and more protein, can be a healthier option.
3. Salmon
Salmon is rich in Omega-3 fatty acids, which not only support heart health but also help reduce stress. Protein-rich fatty fish like salmon and tuna can lower stress levels and may help prevent heart disease and depression.
4. Yogurt
Yogurt, particularly when it’s rich in probiotics, can be an effective mood booster. A UCLA study found that consuming probiotic-rich yogurt twice a day could help reduce stress. Participants who regularly ate yogurt high in probiotics showed changes in brain function during rest and tasks involving emotion recognition, indicating a positive impact on stress levels.
5. Mozzarella Cheese
Mozzarella cheese contains tryptophan, an essential amino acid that helps produce serotonin, which has a calming effect by regulating mood and anxiety. Additionally, the protein in cheese can slow the absorption of carbohydrates, helping to balance blood sugar levels and improve mood as part of a well-rounded diet.
6. Black Tea
Research has shown that black tea drinkers are better able to manage stress than those who don’t consume black tea. Not only are black tea drinkers generally less stressed, but they also return to a state of homeostasis more quickly after a stressful situation.
7. Nuts
Nuts offer a crunchy, stress-relieving activity, but more importantly, they are rich in magnesium—a vital nutrient for the body’s natural stress coping mechanisms. Magnesium deficiency is often linked to an inability to manage stress, leading to symptoms like fatigue, loss of appetite, high blood pressure, or insomnia.
Conclusion
Incorporating foods that’ll calm you down into your diet can make a significant difference in how you manage stress. These foods not only help regulate your mood and stress levels but also provide essential nutrients that support overall health. By choosing calming foods over sugary snacks, you can maintain a balanced, focused, and calm state of mind throughout the day.
FAQs
Q: How does cortisol affect food cravings?
A: Cortisol, a stress hormone, can increase cravings for carbohydrates and sweet foods, often leading to unhealthy eating habits that can worsen stress levels in the long term.
Q: Why are strawberries considered a calming food?
A: Strawberries are rich in vitamin C, which has been shown to lower cortisol levels and help the body manage stress more effectively.
Q: Can eating beef help with stress?
A: Yes, beef is high in B vitamins, which can help reduce anxiety and prevent low moods. However, it should be consumed in moderation, with lean cuts being the healthier option.
Q: How do Omega-3 fatty acids in salmon help with stress?
A: Omega-3 fatty acids support heart health and help reduce stress, making salmon a great choice for managing stress and preventing conditions like depression and heart disease.
Q: What role do probiotics in yogurt play in stress reduction?
A: Probiotics in yogurt have been shown to influence brain function, helping to reduce stress levels and improve emotional regulation.
