Nourish Your Body With These Foods To Maintain Stress
Now more than ever we need to nourish our bodies
During tough times, it can be easy to comfort yourself by reaching for the cookie jar or ice cream tub. It happens to us all. But, as stress can have other health implications on your body, it is important to keep it nourished. Healthy food will help improve your physical health, mental health and lower those stress levels.
There are many ways to alleviate stress which include a combination of eating healthy food, regular exercise, getting enough sleep, social connection and taking time to yourself.
Healthy eating, although just one piece of this puzzle, is a very important one!
Stress eating and weight gain
Stress causes an increase in the hormone called cortisol which tells us we are hungry… so we eat more… and gain weight.
Our body’s response to stress can make us crave foods high in energy. This is a protective mechanism biologically engraved in us from when we were cavemen running away from danger.
But, since we no longer require the energy to run away from sabre-toothed tigers (especially when we are all stuck at home), we need to fuel our bodies with foods to lower stress levels triggered by modern day pressures like work and finances etc.
Stress fuelling foods:
Foods loaded with sugar and white flour (also known as high GI foods) are absorbed into our bodies too quickly which causes a spike in certain hormones that can give us a ‘high’ feeling. When they quickly drop back down, they give us a ‘low’ feeling. This does not help when you are dealing with stress.
The most common foods that increase feelings of stress:
- Sugar
- Alcohol
- Caffeine
- Chocolate
- Foods with additives
- Fried foods
Stress relieving foods:
What our bodies need are high fibre foods such as fruit, veggies, wholegrains, legumes, nuts and seeds. The fibre in these foods slows down the rate our bodies absorb the food, which mean our bodies will release hormones at a steady and consistent rate that keep our mood balanced. This is much more helpful for dealing with stress.
If we can give you one piece of advice (you can probably guess what it is), it is to increase your veggie intake!!
Here are some foods that can help with stress
- Salmon and walnuts – the fats found in salmon and walnuts can lower stress fuelling hormones and regulate mood.
- Avocado – the potassium in avocado can help reduce blood pressure which rises when you’re stressed.
- Spinach – stress makes you rapidly burn through your magnesium stores. Low magnesium can lead to stress, fatigue and tense muscles.
- Wholegrains – wholegrains are high in fibre which effects can help stabilise your mood.
- Capsicum and kiwifruit – they super high in vitamin C, which can help lower your cortisol levels which increase as a response to stress.
- Blueberries – These little stress busters can lower cortisol levels and blood pressure.
Stress Busting Recipe
Check out these nourishing recipes to help you increase your veggie intake. These yummy veggie side dishes can be added to any of your favourite meals!
Cinnamon Chilli Roast Pumpkin
Serves: 4 side dishes Time: 35mins Cost: $2.50
- ¼ kent pumpkin
- pinch cinnamon
- pinch chilli flakes
- handful pumpkin seeds
- natural or greek yoghurt
- olive oil
- salt & pepper
Method
- Pre-heat oven to 180oC (fan-forced)
- Slice pumpkin approx. 1 cm thick
- Place on baking tray
- Drizzle over olive oil
- Sprinkle over, cinnamon, chili flakes, salt and pepper
- Roast for 30mins
- Sprinkle over pumpkin seeds and roast for further 5 mins
- Serve with a drizzle of yoghurt
Roast Broccoli with Parmesan
Serves: 4 side dishes Time: 30mins Cost: $3.50
- 1 large broccoli head (or two small)
- 1 large crushed garlic clove
- handful of almonds
- handful of grated parmesan
- extra virgin olive oil
- salt and pepper
Method
- Pre-heat oven to 180oC (fan-forced)
- Slice broccoli head lengthways
- Place on baking tray
- Add crushed garlic, salt and pepper
- Drizzle with olive oil
- Mix with hands until broccoli is lathered in olive oil
- Roast for 20mins
- Roughly chop almonds and sprinkle over broccoli
- Roast for further 5 mins
- Serve with grated parmesan
Sources:
https://www.health.harvard.edu/staying-healthy/understanding-the-stress-response
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5373497/
https://www.ncbi.nlm.nih.gov/pubmed/12034132
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6087749/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5372961/
https://www.ncbi.nlm.nih.gov/pubmed/21403995
