Anti-stress food: everything you need to know

Stress? What's stress? Here's some advice and a list of anti-stress foods to help you reduce that unpleasant feeling!
Yes, you read that right! What you eat can have a direct impact on your stress levels and your health. So, fasten your seatbelts and find out which foods are good for your body and mind.

Stress and anti-stress foods

Stress can come from anywhere: work, transport, health, changes, everyday worries... But did you know that certain foods help to reduce this feeling by acting directly on our body and mind? Let's talk about them!

Of course, when we feel stressed, we tend to rush to comfort foods (for the moment): sugary or fatty foods. In the long term, however, this strategy is unlikely to work. So, here's a list of really comforting foods!

Dark chocolate

Ah, dark chocolate! Not only is it delicious, but it's also rich in magnesium, an essential mineral for reducing cortisol, the stress hormone. A small daily dose (we did say 'small,' don't put words in our mouths!) can help maintain a healthy nervous system balance. Anti-stress effect guaranteed!
Here's a hint: a portion of 30 to 40 grams of dark chocolate a day is generally recommended. That's enough to enjoy its benefits without excess calories.

Seeds and nuts

Pumpkin seeds, almonds, and cashew nuts are goldmines in vitamins and minerals, especially magnesium. They're ideal for snacking while keeping anxiety at bay. Moreover, they're rich in protein and fiber, perfect for overall good health and maintaining blood sugar levels.

Wholegrain cereals

Stress and whole meal cereals don't mix. Opt for brown rice, oats, or quinoa, rich in B vitamins and magnesium. These foods help to regulate the nervous system and reduce anxiety while contributing to a balanced diet.

Green leafy vegetables

Spinach, kale, and other green leafy vegetables are rich in magnesium and vitamins, helping to balance cortisol levels. A good salad of these vegetables topped with a few seeds, and you're ready to face any office meeting with serenity.

Fruit

Vitamin, vitamin, vitamin! Don't underestimate the power of fruit! Berries, oranges, and kiwis are rich in vitamin C, which helps to reduce cortisol. Bilberries also contain anthocyanins, which are valuable for improving mood and memory. Avocados, containing B vitamins and magnesium, are also excellent for combating stress and keeping your brain in top shape.

Salmon and other oily fish

Oily fish such as salmon, mackerel, and sardines are rich in omega-3 fatty acids. These healthy fats are anti-inflammatory and can help lower cortisol levels. Regular consumption of oily fish can also improve brain function and help combat anxiety.

Chickpeas

Chickpeas are an excellent vegetable protein, fiber, and B vitamins source. They also contain magnesium, zinc, and selenium, which are beneficial for stress management. You can add them to salads and soups or turn them into hummus for a healthy aperitif.

Anti-stress food: our recipes

How can you add these ingredients to your daily diet? What easy, balanced, anti-stress recipes can you come up with? What vegetarian recipes are there for winter?

Anti-stress breakfast recipe

Green smoothie:

·        1 cup fresh spinach

·        1 banana

·        1/2 avocado

·        1 cup almond milk

·        1 tablespoon chia seeds

·        Blend all the ingredients until smooth. This smoothie is rich in magnesium and B vitamins, perfect for getting your day off to a good start.

Detox breakfast and lunch recipes

Quinoa and vegetable salad:

·        1 cup cooked quinoa

·        1 cup green vegetables (broccoli, spinach, kale)

·        1/2 cup cooked chickpeas

·        1/4 cup roasted cashew nuts

·        Juice of one lemon

·        1 tablespoon olive oil

·        Mix all the ingredients in a large bowl and season with lemon juice and olive oil. This delicious and highly nutritious salad provides protein, fiber, and essential minerals.

Grilled salmon with turmeric:

·        2 salmon fillets

·        1 tablespoon turmeric powder

·        Juice of one lemon

·        Salt and pepper to season

·        1 tablespoon olive oil

·        Mix the turmeric, lemon juice, olive oil, salt, and pepper to make a marinade. Brush the salmon fillets with the marinade and leave to stand for 15 minutes. Grill the salmon for about 4-5 minutes on each side. Serve with a salad of green vegetables.

Healthy snack or dessert recipe

Dark chocolate energy bars:

·        1 cup rolled oats

·        1/2 cup chopped almonds or crumbled cereal for a crunchy effect

·        1/4 cup chia seeds

·        1/4 cup honey

·        100g melted dark chocolate

·        Mix all the ingredients in a bowl, then press the mixture into a tin lined with baking parchment. Refrigerate for 2 hours before cutting into bars. These bars are perfect for a mid-morning or mid-afternoon anti-stress snack.

Anti-stress diet: what foods should you avoid?

For a healthy, balanced, stress-relieving diet, we're doing everything we can to avoid stress! Avoid processed foods, but that's not all! Here are some ingredients to cross off your shopping list.

Processed foods

Ultra-processed foods, rich in added sugars, saturated fats, and chemical additives, can increase stress and anxiety levels. These foods can upset blood sugar balance and negatively affect mood.

Sugar

Excessive sugar consumption can lead to rapid fluctuations in blood sugar levels, causing energy peaks followed by sharp drops, increasing stress, and irritability. Replace sweets with healthier alternatives such as fresh fruit or protein-rich snacks to maintain stable energy levels throughout the day.

Effects of cortisol on the body and benefits of anti-stress foods

Cortisol is often called the 'stress hormone' because it is released in response to stress and low blood sugar. Cortisol can help manage stressful situations in the short term by increasing available energy. However, chronically high cortisol levels can harm health by increasing blood pressure and weakening the immune system. Eating a diet rich in anti-stress foods can help regulate cortisol production and maintain a healthy hormonal balance.

Anti-stress food and lifestyle

Managing stress is all about lifestyle! Food is not the only thing that plays a role in reducing or increasing stress. Here's a non-exhaustive list of all the things that influence stress.

The importance of hydration

Water is essential for all bodily functions, including stress management. Dehydration can increase cortisol levels, exacerbate stress symptoms, and negatively affect mood. Ensure you drink enough water throughout the day to stay hydrated and help your body manage anxiety more effectively.

Anti-stress physical activity

Regular exercise is another excellent way of managing stress. Combined with stress-relieving foods, it can significantly improve overall well-being. A simple walk after lunch or a sports session at work can reduce anxiety and boost energy levels.

Meal planning

Planning your meals can significantly reduce the stress associated with food preparation. Make a shopping list of foods rich in magnesium, vitamins, and other essential nutrients. Plan menus for the week to ensure that each meal contains anti-stress and anti-gaspi foods!

Relaxation techniques

In addition to diet, incorporating relaxation techniques into your daily routine can help reduce stress. Meditation, yoga, and deep breathing are proven methods of calming the mind and body. Take a few minutes each day to refocus and practice these techniques.

The importance of sleep

Sleep is a fundamental pillar of stress management. A balanced diet can improve the quality of your sleep. Avoid heavy meals and stimulants such as caffeine before bedtime, and opt for relaxing herbal teas made from chamomile or lavender.

Cultural practices and anti-stress eating

Every culture has its own culinary traditions for reducing stress. For example, matcha tea in Japan is renowned for its calming properties thanks to L-theanine. In India, turmeric is commonly used for its anti-inflammatory effects. In the Mediterranean, a diet rich in vegetables, olive oil, and fish is associated with better mental health.

Impact of diet on mental health

Fact or fiction: does diet also play a role in mood and mental health? Fact! We tell you why:

The relationship between nutrition and mood

It's well established that what we eat influences our mood. Foods rich in tryptophan (an amino acid precursor to serotonin), such as nuts and seeds, can help stabilize mood. In addition, foods rich in antioxidants, such as berries and carrots, can protect the brain from oxidative stress.

Diets and mental health

Different diets can have an impact on mental health. The Mediterranean diet, for example, is rich in fruit, vegetables, whole grains, and fish and is associated with reduced symptoms of depression and anxiety. The vegetarian diet, rich in fiber and antioxidants, can promote better mental health.

So, you don't have to climb Everest to reduce stress. Sometimes, all you need is to rethink what's on your plate. You can effectively combat stress and boost your immune system by eating a diet rich in vitamins, magnesium, and other essential nutrients.

So, are you ready to turn your kitchen into an anti-stress food? The 𝗛𝗶𝙛𝗲 team wishes you bon appétit!