5 Ways to Lower Stress with Nutrition

Stress has become an inevitable part of our modern lives, often leading to both physical and mental health issues like anxiety and depression and even cancer. It's one of ten Terrains of Metabolic Health (meet with me to discover your top 3 Terrains!). Learning to lower stress can increase the quality of your life in many ways. While many turn to relaxation techniques like yoga or meditation to manage stress (and these are very helpful), one often overlooked yet powerful tool is nutrition. The foods we eat can have a significant impact on our stress levels, either helping to manage or exacerbating our reactions to stress. Here are five ways to use nutrition to lower stress effectively.

1. Incorporate Magnesium-Rich Foods

Magnesium is known for its calming properties, helping to regulate stress hormones like cortisol. A deficiency in magnesium can contribute to heightened anxiety and stress. Fortunately, magnesium-rich foods can be easily included in your diet. Leafy greens like spinach and kale, as well as nuts and seeds (especially almonds, cashews, and pumpkin seeds), are great sources. Whole grains like quinoa and oats also provide a good dose of magnesium. By adding more of these foods to your meals, you may notice a reduction in overall stress levels.

2. Boost Your Omega-3 Intake

Omega-3 fatty acids, found in foods like fatty fish (salmon, mackerel, sardines), walnuts, grass fed beef  and flaxseeds, have anti-inflammatory properties that can help reduce stress. Chronic stress often triggers inflammation in the body, which in turn can lead to feelings of anxiety and fatigue. Omega-3s play a vital role in reducing inflammation and supporting brain health. Studies have shown that people who consume adequate amounts of omega-3 fatty acids experience lower levels of anxiety and stress. Adding a serving of omega-3-rich foods to your diet a few times a week can have a positive effect on stress management.

3. Hydrate Properly

Dehydration can worsen stress. When you're dehydrated, your body can’t function optimally, leading to increased feelings of irritability, fatigue, and tension. To avoid these negative effects, make sure you are drinking enough water throughout the day. Aim for at least 8 glasses of water daily, and more if you're engaging in physical activities. Herbal teas, like chamomile or lemon balm, can also help calm the mind and body, further promoting relaxation. Staying hydrated is a simple yet effective way to support your body during stressful times.

4. Add Adaptogenic Herbs to Your Diet

Adaptogens are natural substances that help the body adapt to stress and restore balance. Incorporating adaptogenic herbs like ashwagandha, rhodiola, resveratrol and holy basil into your diet can significantly lower stress levels. These herbs work by balancing cortisol levels and boosting the body's ability to handle physical and emotional stress. You can find adaptogenic herbs in various forms, such as powders, capsules, or even teas. Adding them to smoothies or your daily routine may help you cope better with stress over time. Holy Basil has also been associated with boosting mood and reducing inflammation, and may even be cancer protective. 

5. Limit Refined Sugars and Caffeine

While it might seem comforting to indulge in sugary snacks or caffeinated drinks during stressful times, these can actually exacerbate the problem. Refined sugars and excessive caffeine can cause blood sugar spikes and crashes, leading to mood swings, irritability, and anxiety. Instead, opt for complex carbohydrates like whole grains, fruits, and vegetables, which provide a steady release of energy without the rollercoaster effect. Limiting or reducing caffeine intake, especially in the afternoon or evening, can also help improve sleep quality, further reducing stress.

While stress may be inevitable, managing it through nutrition is both effective and natural. By incorporating magnesium-rich foods, omega-3s, staying hydrated, adding adaptogens, and reducing refined sugars and caffeine, you can better handle stress and maintain a more balanced state of mind. Remember, nutrition is a powerful tool in your stress management toolkit, so why not give it a try and see how it works for you?