Top Foods to Naturally Reduce Stress and Anxiety

Stress and anxiety are familiar words to every human in the modern world. We know about different kinds of treatments. The most popular of course is medical intervention. We feel bad and desperate trying to make an appointment with a specialist who will send us to the pharmacy with another one prescription to get some drugs, which often have side effects for our health. Of course, we don't talk about the serious mental disorders here. In that case you probably need some professional help.

But what if there are simple natural methods to reduce our daily stress. If you feel anxiety lately and low mood, try just to slow down, take a break and exhale. Meditation is a one of successful method of controlling anxiety. But also the important role in our wellbeing plays...food.

Let's look into the foods that you can add in your diet and see positive results very soon. So, which food can helps as to reduce stress?

Matcha Powder

Truly magical product. Used in traditional Japanese ceremonies. Powder prepared from the high quality leafs of tencha - a type of Japanese green tea. It contains about 300 components  that contribute to a healthy and long life. But we would like to focus on one important one - L-theanine, a non-protein amino acid with powerful stress-relieving properties.

Reduces stress and participates in processes that increase the so-called alpha-wave activity of the brain. It must be said here that the alpha rhythm in our brain is "turned on" during meditation and relaxation - that is, during moments of relaxed rest while awake.

To increase the concentration of L-theanine, you can use matcha powder in baked goods.

Herbs

While there are numerous strategies to combat stress, one of the most effective and natural approaches is through the use of herbs. For centuries, various cultures have harnessed the power of plants to promote relaxation and reduce anxiety. Here, we explore some of the most effective herbs known for their stress-relieving properties.

Chamomile: A cup of hot chamomile tea really helps you slow down and relax.

There is research, that chamomile tea can strengthen your immune system, reduce anxiety and depression and even improve skin health. Plus, chamomile tea has some unique properties that can improve sleep quality.

Ashwagandha: Often referred to as a powerful adaptogen, ashwagandha (Withania somnifera) has been used in Ayurvedic medicine for thousands of years. This herb helps the body adapt to stress and promotes a sense of calm. Research indicates that ashwagandha can lower cortisol levels, the hormone associated with stress, and improve overall stress resilience. It can be taken in capsule form or as a powder mixed into smoothies or teas.

Lavender: (Lavandula angustifolia) is renowned for its soothing aroma and calming effects. The essential oil extracted from lavender flowers is often used in aromatherapy to reduce anxiety and improve sleep quality. Studies have shown that inhaling lavender scent can lower heart rate and blood pressure, creating a sense of tranquility. Lavender can be used in various forms, including essential oils, teas, and sachets.

Rhodiola Rosea: Also known as golden root or Arctic root, is another adaptogen that helps the body cope with stress. It is believed to enhance mental performance, reduce fatigue, and improve mood. Research has shown that rhodiola can lower cortisol levels and alleviate symptoms of stress-related fatigue. This herb can be taken in capsule form or as a tincture.

Ginseng: Particularly Panax ginseng (Asian ginseng) and Panax quinquefolius (American ginseng), is another remarkable herb known for its adaptogenic properties. Like ashwagandha and rhodiola, ginseng helps the body adapt to stress and enhances overall resilience.

Passionflower: Passionflower (Passiflora incarnata) is a beautiful climbing vine that has been traditionally used to treat anxiety and insomnia. Its calming effects are attributed to its ability to increase levels of gamma-aminobutyric acid (GABA), a neurotransmitter that promotes relaxation. Passionflower can be enjoyed as a tea, tincture, or in capsule form.

Important: consult with a healthcare professional before starting any new herb, especially if you are pregnant, nursing, or taking medications.

Dark Chocolate

Regular consumption of dark chocolate that contains at least 70% cocoa helps to overcome stress by at least 70% due to the production of beta-endorphins and the content of antioxidants. But besides the chemical effect, there is also an emotional part. The sweet taste in the mouth delights us and improves our mood. But it is important to remember that we are talking about 50g per week, not 100g bar at a time every day.

Fatty Fish

Include more seafood in your diet. Fatty fish like salmon, tuna or sardines are rich sources of omega-3s, vitamin D and nutrients which help to reduce stress and improve mood.

It is not for nothing that adherents of the Mediterranean diet based on healthy fats are considered as peoples with the highest life expectancy.

Avocado

Enover source of omega 3 fatty acids. Avocado also contains phytochemicals, fiber, and essential nutrients, according to the National Health and Nutrition Examination Survey and you can make delicious dishes and snacks. Have you ever tried guacamole?

Foods rich in vitamin C

A lack of vitamin C contributes to a decrease in immunity, rapid fatigue and, as a result, an increase in stress levels, so it is very important to include foods high in this component in your diet. In addition to citrus fruits, high vitamin C content can be found in strawberries, watermelon, hot peppers, and fermented cabbage. Natural antidepressants!

Seeds

Pumpkin, sunflower seeds and flaxseed are the great sources of magnesium.

This chemical element performs important functions such as: strengthening the immune system, activating the intestines, stimulating the work of the brain and heart, regulating blood sugar levels, and also supporting the nervous system, making it easier to endure stress. Make sure you include this element of the periodic table in your diet.

Nuts

It is difficult to overrate the benefits of nuts in our diet. Each type contains a wealth of nutrients, including those to combat stress and overeating. Brazil nuts contain selenium - an antioxidant that fights with inflammation in the body.

Do you like cashews? One ounce of these nuts contains 11% of the RDA for zinc, which we already mentioned above.

Pistachio helps fight stress by lowering blood pressure. These nuts contain key phytonutrients which is provide antioxidant support for the cardiovascular system. In addition, in the process of cleaning from the shell, we use fine motor skills, which is soothing itself.

Oats

Scientists at the Massachusetts Institute of Technology conducted a study that found out that сarbohydrates help the brain produce serotonin. Complex carbohydrates contained in oatmeal also normalize blood sugar level. People who eat oatmeal regularly find that mood improves, insomnia subsides, and sleep becomes deep and restorative. After all, oatmeal contains vitamin B6, which helps to increase the synthesis of melatonin, the sleep hormone.