When stressed, you will most likely turn to traditional ‘comfort’ foods—think big meals, take-out, fatty foods, sweet foods, and alcohol. Let us face it—we have all found comfort in a tasty dinner and a beer or glass of wine when stressed or upset about something. However, this is not a good permanent solution.

When you turn to unhealthy foods, you can feel better temporarily, but in the long run, you will feel worse. When your body isn’t getting the proper nutrition, you can feel less energetic, more lethargic, and, in some cases, less able to concentrate and focus. All of this can lead to even more stress.

 Foods that Fight Stress

 If you have been feeling more stressed out than usual lately, it is essential to know which foods are best to choose and which to avoid when it comes to combating stress and helping you deal with stress and anxiety. The best way to fight stress is to have a healthy, balanced diet that includes a moderate amount of each food group.

 Filling up on foods such as whole grains, leafy vegetables, and lean proteins as the basic staples of the diet is the best way to ensure that your body gets the optimum nutrients to fight physical and mental health problems. Some foods have a range of great properties that help the body combat stress. Choosing these stress-busting foods will help to heal and calm your mind permanently rather than providing a temporary fix.

 Some of the best stress-fighting foods include:

 •        Avocado – Avocados are a creamy and versatile fruit that can be eaten in various ways, whether you enjoy it raw, made into sauces, dressings, and dips, or in a smoothie. These nutrient-dense fruits have the properties to stress-proof your body thanks to their high glutathione content, which specifically blocks the intestinal absorption of certain fats that cause oxidative damage. Avocados also contain higher levels of vitamin E, folate, and beta-carotene than any other fruit, which boosts their stress-busting properties. However, be careful with portion control when eating avocado, as it is high in fat.

•        Blueberries – If you are feeling stressed out and reaching for the snacks, swapping chocolate or chips for one of the best superfoods is a great way to help you deal with your stress levels and achieve a higher level of calm. Blueberries have some of the highest levels of antioxidants, especially anthocyanin, which means that this berry has been linked to a wide range of health benefits, including sharper cognition, better focus, and a clearer mind – all of which can help you to better deal with stress.

•        Chamomile Tea – It is not about what you eat when managing stress; what you drink can also alleviate or worsen your anxiety. Drinking liquids high in sugars and caffeine, such as coffee, energy drinks, or soda, can increase your stress levels if consumed regularly. Chamomile tea has long been used as a natural bedtime soother, and it has also been used in clinical trials, which determined that chamomile tea is effective in reducing the symptoms of generalized anxiety disorder.

•        Chocolate – Although it is usually seen as an unhealthy treat, chocolate is undeniably linked with our mood. Studies have shown that eating chocolate can make you happier. However, that does not mean you can start munching on chocolate bars when stressed out – chocolate works best as a de-stressor when eaten in moderation and as part of a healthy and balanced diet. Dark chocolate is best for you, as it contains more flavonols and polyphenols, two hugely essential antioxidants that can help combat stress, more than many fruit juices.

•        Beef – Grass-fed beef is kinder to the planet and animals and suitable for people. Grass-fed meat has many antioxidants, including beta-carotene and Vitamins C and E, which can help your body fight stress and anxiety. If you want more reasons to spend more money on organic, grass-fed beef, it is also lower in fat than grain-fed beef and higher in omega-3.

•        Oatmeal—Oatmeal is excellent because it can be a filling comfort food and has many healthy properties that make you feel better from the inside out. A complex carbohydrate, oatmeal causes your brain to produce higher levels of the feel-good chemical serotonin, helping you to feel calmer and less stressed. Studies have shown that kids who choose oatmeal for breakfast tend to be much sharper throughout the morning in school compared to kids who have alternative morning meals.

•        Walnuts—If you’re looking for a healthy snacking option to help you better control your stress levels, walnuts are great. There is no denying the sweet, pleasant flavor of walnuts, and they can be a tasty snack for in-between meals or as part of a dessert. A versatile nut, walnuts are great for salads, or add them to a sweet treat such as coffee and walnut cake.

•        Pistachios—Another food great for snacking on and can also help combat stress and anxiety in the long term is pistachios. Studies have found that eating two small, snack-size portions of pistachios daily can lower vascular constriction when stressed, putting less pressure on your heart by further dilating your arteries. The rhythmic, repetitive act of shelling pistachios can also be quite therapeutic!

•        Green Leafy Vegetables – leafy, green vegetables should be a pivotal part of anyone’s diet. Along with helping to combat stress, leafy greens are full of nutrients and antioxidants, which help to fight off disease and leave your body feeling healthier and more energized. Dark leafy greens, such as spinach, are perfect for you since they are rich in folate, which helps your body produce more mood-regulating neurotransmitters such as serotonin, a ‘feel-good’ chemical. Making leafy greens a part of your diet will help you feel happier and less stressed.

•        Fermented foods – last but not least, eating fermented foods such as yogurt can help keep your gut healthy, which will help improve your mental health and reduce stress levels. The beneficial bacteria found in fermented foods such as yogurt directly affect your brain chemistry and transmit positive mood and behavior-regulating signals to your brain via the vagus nerve.

Putting Together Your Diet Plan

 Planning your meals wisely is critical to staying physically fit and healthy, staying mentally strong, and managing your stress levels best. Knowing which foods to avoid and which to reach for when you are feeling worried and anxious is essential to help you gain control over your emotions and fears.

 When stressed, you may be tempted to reach for classic ‘comfort foods’ – usually foods laden with sugar, starchy, or greasy. However, although these foods can make you feel momentarily better, they will make you feel worse in the long run.

 Having stress-busting snacks such as fresh berries, dark chocolate, yogurt, walnuts, or pistachios, or even a fruit smoothie with avocado and leafy greens in it, can help you feel better in both the short and long term. When it comes to combating and dealing with stress in the long run, it’s important to make sure that you are eating a healthy and balanced diet.

 To stay on track, it is a good idea to make a meal plan for your week and ensure that you have a good selection of these stress-busting foods in your kitchen to make meals and snacks when you are stressed. Ensuring that most of your meals include lean proteins and leafy green vegetables will make you feel healthier overall and improve your mental health and stress levels.

 An excellent example of a healthy, stress-busting menu would be:

 Breakfast: Oatmeal with berries or a fruit smoothie with avocado and berries

Mid-morning snack: Natural yogurt with fruit or a handful of pistachio nuts

Lunch: A whole-grain pasta salad filled with plenty of leafy greens

Afternoon snack: Dark chocolate

Dinner: Grass-fed beef with vegetables

Before bed: Chamomile tea

 Of course, you do not need to stick to this menu – but it gives you a good idea! Remember to exercise reasonable portion control when eating nuts, chocolate, yogurt, or avocado! As the saying goes, you are what you eat – so make sure that, first and foremost, you are filling yourself up with foods that are good for your mental health.