8 Healthy Diet For Stress Management

Stress has become an unavoidable part of our lives. With so much happening in our personal and professional lives, feeling stressed is normal and there’s nothing wrong in that. The stress to meet deadline, get up early in the morning, take out some “me-time” or spend some value time with family. There are plenty of situation enough to make us feel stressed and worried regardless of how big or small it is.

The problem arises when we don’t take timely actions for it and with time it starts taking a toll on our physical, mental, and emotional well-being. When stress becomes chronic, it gets really difficult to come out of it and as a result the person may face many critical health issues like obesity, diabetes, depression or anxiety. But we are not here to fret you but to help you!

Luckily there are numerous ways to cope with stress, adopting a healthy diet including fresh homely healthy meals is one such powerful tool in managing stress and promoting overall well-being.
Through this blog, we will explore eight healthy diets that can help you keep stress at bay and lead a more balanced life. Let’s dive into the blog straightaway!

1. Mediterranean Diet:

The Mediterranean diet is recognized as overall healthy diets in 2023 according to the U.S. News & World report, and it’s no surprise because the benefits it incorporates are incredible. This diet mainly focuses on fruits, vegetables, whole grains, nuts, seeds, and healthy fats like olive oil which provides essential nutrients that support brain health, weight management, mood regulation etc. Eating this nutrient-rich diet can also help you to combat stress by supporting your wellness and making you function at your best.

2. Plant-Based Diet

Plant based diet is a diet consisting entirely plant-derived food like vegetables, legumes, seeds, pulses, nuts and fruits etc. Such diets are rich in antioxidants and anti-inflammatory properties that can reduce oxidative stress and inflammation in the body. Including a variety of plant-based foods like leafy greens, legumes, nuts, and seeds can boost serotonin levels and promote feelings of well-being. Incorporate this in your diet and see how it helps to reduce your stress and improve optimal bodily functions of the body.

3. Low-Carb Diet

While excessive carbohydrates can lead to blood sugar spikes and crashes commonly called energy crash. When the body experience such crash, we feel a lot lethargic and tired. Therefore, taking a well-balanced low-carb diet can help stabilize mood and energy levels without causing any sudden spike. Focus on healthy sources of carbs like vegetables, fruits, fresh fruit juices, and whole grains while moderating refined sugars and processed foods to keep stress under control.

If you crave for sweet, try out healthier sweet alternatives to satisfy your cravings like dry fruits, nuts, fruits, fresh juices, honey, maple syrup, Jaggery etc.

4. Probiotic-Rich Foods

The beneficial bacteria called Probiotic is enriched in vitamins, minerals, and antioxidants that may help reduce stress and anxiety according to Healthline. Fermented foods are probiotic-rich foods like yoghurt, pickles, and kimchi which can promote a healthy gut that directly affects your mood and naturally promote stress relief.

5. DASH Diet (Dietary Approaches to Stop Hypertension)

The DASH Diet is a dietary plan specifically designed to help lower high blood pressure (hypertension) and promote overall heart health. Designed to lower blood pressure, the DASH diet is an excellent choice for stress management. Its emphasis on fruits, vegetables, low-fat dairy, whole grains, and lean proteins which helps maintain stable blood sugar levels and supports cardiovascular health. A healthy heart can contribute to managing stress and anxiety effectively.

6. High Fibre Diet

Diets rich in fibre from whole grains, fruits like apples, pears, avocadoes strawberries, vegetables like carrots, beetroot, broccoli, oats, and legumes can help stabilize blood sugar levels and promote a steady release of energy, which can contribute to a more stable mood. Even NDTV has published in of their articles that research suggests eating high fibrous foods reduces stress levels. It can also keep you full for long periods thus curb hunger and support weight management.

7. Low- Sodium Diet

Salt which ideally increases the taste of the food, however, foods which have a high amount of salt especially processed and canned foods may wreak havoc to the health and increase stress. We’re not saying this! There has been a full-fledged research by the University of Edinburgh where the experts found that stress hormones are more in people with high salt diet. So, take salt in moderation. Excess of everything is bad so to be on a safer side keep a watch on your salt level.

8. Mindful Eating

Last but definitely not the least, eating mindfully is incredibly important regardless of the range of healthy diets which you are following. It involves paying close attention to the sensations and emotions associated with eating. Are you eating too much? Are you eating too less? Is there any food that triggers you? Learn more about food to develop a healthier relationship thus healthy eating habits which can in turn reduce stress related to eating habits.

Final Thoughts

A healthy diet alone may not eliminate all sources of stress, it can significantly impact how our bodies and minds respond to it. So, combine it with regular exercise, adequate sleep, and other stress management techniques to lead a more balanced and fulfilling life. Let’s nourish our bodies and minds with the right foods to pave the way for a healthier, happier, and stress-free life.

Stress relief is in your control! So learn what triggers you and implement stress management techniques to overcome and handle it effectively. Seek medical help and talk to your loved ones if you think that despite trying your best, stress is not manageable.

Disclaimer: Remember to consult with a healthcare professional or nutritionist before making any significant changes to your diet, especially if you have any underlying health conditions.

Author Bio-

I am Rashi, a creative content creator associated with OMKITCHEN, a brand of More Orgo Private Limited. I am a Graduate from Amity University with a Journalism and Mass Communication degree which gives me broader ways of approaching a topic. I am a strategic thinker who has expertise on writing about organic food and cold pressed juices. In my free time, you will find me either eating food or grocery shopping.

Instagram– https://www.instagram.com/rashi__chaudhary/

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