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For many people, the past few years have been exceptionally stressful, and stress can actually have some pretty serious consequences for your health. Stress could impact your ability to focus, increase your risk of chronic diseases, like heart disease, and may even be the reason you have trouble maintaining a healthy weight.
While there are certain things you can do to reduce stress in your life, likeexercising, adding meaningful movement (think staying up from your desk and taking a lap around the office) orgoing outside, some of the foods you eat may impact your stress levels as well. Not only is the Mediterranean diet consistentlyranked as one of the healthiestdiets, but it might also help you kick stress to the curb.
In addition, when it comes to stress, research shows that certain foods can help dial down your stress levels. Since stress comes from a variety of factors, there is no one thing that can fix your relationship with stress. However, eating these nutrient-dense foods can support wellness to help you function at your best as you navigate the trials and tribulations of daily life.
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1. Walnuts
All nuts are packed with B vitamins and potassium, nutrients that help lowerblood pressure and stress. But walnuts in particular are good at buffering the effects of stress, according to a small 2022 study inNutrients. Researchers looked at stressed-out (and, consequently, moody) university students and found that something interesting happened when they ate 2 ounces of walnuts per day for four months: they had better mental health and sleep and less stress and depression compared to a control group. One reason? Stress is associated with lower gut bacteria diversity, a marker of gut health, whichplays a role in mental wellnessand mood. Eating walnuts, on the other hand, may help improve your gut health, decreasing your risk of depression and anxiety. Keep in mind that this study looked at a limited population and may not be generalizable across life span, cultures, or race and ethnicity.
2. Olive Oil
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3. Fruits and Vegetables
Fruits and vegetables, including strawberries, bell peppers and leafy greens, arepacked with vitamin Cand magnesium, which help lessen inflammation. (Chronic inflammation is linked to the development of chronic disease, such as heart disease.) Feeling stressed triggers inflammation that may act as a driver for mental health conditions like depression, according to a 2019 article inFrontiers in Neuroscience.
However, there’s even better news. Eating plenty of fruits and veggies in general is linked to a less stressful life overall, per 2023 research inClinical Nutrition. Participants who packed the most produce into their diet (more than a pound per day) had 10% lower scores on a perceived stress questionnaire compared to those who ate the lowest amount (about 8 ounces per day or less). For reference, two stalks of celery weigh about 4 ounces, according to theFDA. This association held true for middle-aged adults but not for younger or older adults, however. Another limitation of this study is that it lacks diversity and is therefore not representative of a global population.
Produce, whether fresh, frozen or canned,offers several perks, including antioxidants and plant compounds called polyphenols, both of which may quell oxidative stress and inflammation, in turn helping mitigate psychological stress, the authors say.
4. Salmon
Salmon is rich in omega-3 fatty acids, essential polyunsaturated fats, which have been shown to reduce anxiety, according to 2018 research inJAMA Network Open. In addition, people across numerous sample groups who got more omega-3s into their diet—via salmon or vegetarian sources like flax and nuts—scored lower on ratings of perceived stress and mental distress, points out additional research inThe FASEB Journalin 2022.
As theJAMA Network Openstudy points out,omega-3smay affect neurotransmitters (chemical messengers) and improve neuroplasticity (or the brain’s ability to form new connections), as well as reduce inflammation, the researchers posit.
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5. Dark Chocolate
You knew there was a reason why you want toreach for chocolatewhen stressed: The sweet treat may, in fact, be the antidote you need to find more calm, per 2022 research inThe Journal of Nutritional Biochemistry. In a study conducted at Seoul National University, adults who ate about 1 ounce of 85%-cocoa chocolate daily for three weeks experienced fewer negative emotions compared to a control group who didn’t eat chocolate, as well as a group who ate 70% dark chocolate. The study also found that eating 85% dark chocolate was associated with gut bacteria diversity, as well as with an abundance of a specific bacteria calledBlautia obeum, a potential good-mood bacteria. The researchers think that dark chocolate acts as a prebiotic, which essentially fuels good bacteria that keep your gut healthy.
6. Tea
Tea ispacked with antioxidants that protect your bodyfrom the wear and tear associated with prolonged stress. Though the ritual of sipping on a warm cup of tea may be inherently soothing, especially midafternoon when stress levels may be running high, you might only need to put your face close to the cup and take a deep inhale. Research published in 2018 in theJournal of Physiological Anthropologyfound that simply inhaling the aroma of black tea resulted in lower levels of a specific stress marker in saliva 30 minutes after people performed mentally taxing activities. In addition, tea—especially green tea—contains an amino acid called L-theanine, which has been found to promote feelings of calm and stress relief, per a 2022 articleFood Science and Human Wellness.Just sip and say aah.
Here are a few simple (and tasty) ways to incorporate theprinciples of the Mediterranean diet.
The Bottom Line
The Mediterranean diet is regarded as one of the healthiest ways you can eat for your health—and that includes your mental health, too. Because awide variety of foods can fit into the Mediterranean diet pattern, which is rich in fruits, vegetables, whole grains, legumes, nuts and seeds, you can find choices that align with your likes and cultural background. Some foods that may help quiet stress include walnuts, olive oil, salmon—and, yep, any fruits and vegetables you enjoy.
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