Nourishing Mind and Body: Nutrition Tips for Managing Stress
By: Megan Barefoot
You may be hearing it everywhere this month, but at least I hope you are! May is Mental Wellbeing Awareness Month, which means it’s important that we all start recognizing the impact of diet on mental health, particularly stress, this week. (We will continue to explore other areas in future blogs!) In this blog post, we will explore the connection between the foods you eat and stress. I hope to provide evidence-based nutrition advice to support mental well-being. From healthy habits to nutritious foods, Incorporating these strategies into your routine can help manage stress and promote overall well-being.
Let’s start by trying to understand the connection. Research suggests that there is a strong link between diet and mental health, with certain foods and nutrients playing a role in managing stress. By adopting a balanced and nutrient-dense diet, individuals can support their mental well-being and reduce symptoms of stress. It sounds simple, but it may not feel simple if you’re dealing with anxious feelings! I want to help break it down into simple steps and habits you can start working on right away.
Healthy habits to support stress:
Regular physical activity: Regular exercise can help relieve symptoms of anxiety by promoting the release of endorphins, the body’s natural mood enhancers. When I talk about physical activity with some of my clients, they are immediately concerned and anxious to add something else to their program. What if we call it a movement? Let’s try to do a little more movement to start. Take a short walk on your break at work, park a little farther from the grocery store, and take the stairs instead of the elevator. Wherever and whenever you can move, start adding it to your routine.
Mindfulness and Stress Management: Practicing mindfulness techniques such as meditation, deep breathing exercises and progressive muscle relaxation can help reduce stress levels and promote a sense of calm. There are specific techniques you can try, but if this seems weird or a little strange, I challenge you to stop immediately and take a deep breath into your belly. Now do it again. It doesn’t have to take time. you can do it at your desk and it will hit your parasympathetic nervous system to relax.
Adequate sleep: Prioritizing quality sleep is essential to managing stress. Aim for 7-9 hours of sleep a night and establish a consistent sleep schedule to support optimal mental health. This is probably a big ask for many of you! If falling asleep isn’t a problem, staying asleep can be difficult. This will take time and effort to perfect, but I promise you it will be worth it!
Now, what about me? foods to support stress?
Omega-3 fatty acids: Fatty fish such as salmon, sardines and mackerel are rich in omega-3 fatty acids, which have been shown to reduce anxiety symptoms and promote brain health. Our typical North American diet is much higher in omega-6 fats and we need to get the 3 and 6 back into balance for optimal health!
Foods rich in fiber: I know when I mention fiber, people tune that out, but they’re thinking fiber for your microbiome, not you specifically! I would really encourage you to eat plant based foods like asparagus, broccoli, artichokes and leeks! The fiber in these foods fuels your gut, and did you know that more neurotransmitters are produced in the gut than in the brain? You need a healthy gut microbiome to feel less stressed!
Leafy greens and magnesium-rich foods: Leafy greens like spinach, kale, and Swiss chard, as well as magnesium-rich foods like almonds, cashews, and pumpkin seeds, have been associated with reduced stress levels and improved mental well-being. Magnesium is an anti-stress mineral, and the more magnesium you get in your diet, the better you’ll be able to calm your system.
So, let’s put it together! Incorporating healthy habits such as regular exercise, mindfulness practices, and adequate sleep, along with a balanced diet rich in omega-3 fatty acids, complex carbohydrates, green leafy vegetables, and magnesium-rich foods, can play an important role in managing stress and promoting overall mental well-being. By prioritizing diet and lifestyle factors that support mental health, individuals can take proactive steps to manage stress and achieve a greater sense of well-being.
Looking to get even healthier? Are you worried that you are dealing with overly anxious feelings? Do you think diet could help you? Want to learn how nutritional health coaching can help you make healthy changes? Let’s talk! Schedule a free first consultation with me today—or forward this offer to someone you care about! Visit www.noshoesnutrition.com and sign up for one FREE consultation. I work with people from all over the world, either individually or in groups, so don’t let anything hold you back!
Bibliographical references:
Jacka, FN, Pasco, JA, Mykletun, A., Williams, LJ, Hodge, AM, O’Reilly, SL, … & Berk, M. (2010). Correlation of Western and traditional diet with depression and anxiety in women. American Journal of Psychiatry, 167(3), 305-311.
Grosso, G., Galvano, F., Marventano, S., Malaguarnera, M., Bucolo, C., Drago, F., & Caraci, F. (2014). Omega-3 fatty acids and depression: scientific evidence and biological mechanisms. Oxidative Medicine and Cellular Longevity, 2014.
Boyle, NB, Lawton, C., & Dye, L. (2017). The effects of magnesium supplementation on subjective anxiety and stress – A systematic review. Nutrients, 9(5), 429.
