When we feel stressed the brain sends out hormonal and nerve signs to alert the adrenal glands to secrete hormones such as cortisol and adrenaline. Cortisol increases the amount of glucose in our bloodstream and adrenaline quickens our heart rate and gives us more energy. Cortisol may also shut down less essential functions in the body which might make you feel numb to emotional or physical discomfort. If you are constantly stressed, cortisol levels can stay elevated which can lead to inflammation. Chronically elevated cortisol levels affect our reproductive system and suppress the immune system which is bad for our overall health. It has also been linked to weight gain, anxiety, sleep disturbances, cardiovascular problems, impaired cognitive function, depression and digestive problems.
Even though we can’t always control the things that make us feel stressed, there are coping mechanisms that we can develop to help us to normalize cortisol levels and regain a sense of calm. The following nutrients can be beneficial:
Omega-3, Probiotics and Prebiotic Foods
It has been shown that Omega-3 fatty acids counter the effects of stress. Probiotic and prebiotic foods also tend to reduce cortisol levels. The following foods provide beneficial gut bacteria or provide food for good bacteria: bananas, apples, asparagus, leeks, garlic, onions, sauerkraut, kefir and yogurt.
If you’re not sure about what omega-3 and probiotic supplements you should be taking, Authority Reports has more about this.
Complex Carbohydrates
Complex carbs help the brain to make more serotonin and help to stabilize blood sugar levels. This includes starchy veggies, lentils, peas, beans and whole grains. Fiber is also important if you want stable blood sugar levels, so it is important to work in high-fiber foods like fruit and nuts and plenty of veggies. It will also tame stress-related spikes in blood sugar levels.
Vitamin C
Vitamin C helps to fight cell damage caused by stress and also supports a healthy immune system. Berries and citrus are excellent sources.
Potassium
Foods that are rich in potassium, like tomato, leafy greens and avocado help to keep blood pressure in check. This is important as blood pressure tends to spike when you are stressed.
The following recipes can be tried to incorporate the above-mentioned stress-fighting foods into your meals:
Breakfast Idea (Serves 2)
A great option to have for breakfast is a meal that combines complex carbs, fat and protein. Eggs with roasted sweet potato and greens is an excellent choice. Olive oil is the main source of fat which might be helpful in reducing inflammation. Eggs contain omega-3’s and the garlic and onion contain prebiotic fiber.
Ingredients:
- 2 tablespoons olive oil
- 1 onion
- 1 large sweet potato
- 1 clove garlic
- 4 cups dark leafy greens
- 4 eggs
- Pepper and Himalayan salt
Instructions:
Drizzle 1 tablespoon of olive oil on the sweet potato and put in a preheated oven of 400°F. Roast for about half an hour until it begins to caramelize.
Cook the onion in a bit of olive oil. Add garlic and cook for a few more minutes. Add the greens until it begins to wilt. Season to taste.
Fry, scramble or boil the eggs.
Put the sweet potato and greens on your plate and top with two eggs.
Lunch Idea (Serves 2)
Baked salmon with kale offers you plenty of omega-3’s as well as folate. Sauerkraut provides some excellent probiotic bacteria.
Ingredients:
- Wild salmon fillets
- Olive oil
- Salt and pepper
- 2 tablespoons apple cider vinegar
- 2 tablespoons tahini
- ½ teaspoon turmeric
- 1 teaspoon miso paste
- 5 cups kale
- 1 avocado
- 12 cherry tomatoes
- ¼ cup sauerkraut
Instructions:
Place the salmon on a greased baking sheet in a preheated oven of 350°F. Bake for 15 minutes and season to taste.
Whisk together turmeric, white miso paste, apple cider vinegar and tahini for the dressing.
Toss the tomato and kale with the dressing and top with avocado and the salmon.
Garnish with sauerkraut.
Snack Idea
Frozen berries and chocolate yogurt is a great source of vitamins, antioxidants and fiber. Cacao powder gives you around 2 grams of fiber and it has been proven that chocolate may even reduce the effects of cortisol and reduce stress levels.
Ingredients:
- 1 ½ cup of Greek unflavored yogurt
- 2 cups frozen berries
- 2 tablespoons cacao powder
Instructions:
Mix cacao with yogurt until smooth. Top with berries and enjoy!
