Though stress can occur during any season of the year, the beginning of fall always feels extra charged. Suddenly, there are only a few more months until the end of the year—and, thus, only a few more months to achieve all the goals we’ve set for ourselves.
It goes without saying that following the basics of wellness are essential for keeping a balanced state of mind. That means sleeping well and getting enough exercise, sure, but also eating right. Here, a look at the specific foods we should all be consuming to keep our energy levels high, our mental health stable, and our nutrients in check during times of extra stress.
Essential nutrients for combatting stress
“When you are stressed, your body consumes large amounts of energy and nutrients,” explains Milan-based health coach Verne Hanako. In particular, she says the following nutrients are especially prone to depletion during times of stress:
- Antioxidants—help regulate the stress hormone cortisol; protect cells from stress-induced damage
- Magnesium—involved in nerve stability; helps promote relaxation
- B vitamins—essential for energy metabolism and nerve health
- Iron—helps transport oxygen; prevents stress-induced fatigue and poor concentration
Foods that replenish nutrients during stress
Because certain nutrients are rapidly consumed when our bodies are under stress, it’s important to consciously consume or supplement them. Luckily, it’s easy to get them from a well-balanced diet and many fruits and vegetables contain several of the nutrients we need. For example, avocados are rich in both vitamin B6 and magnesium, which help to stabilize the nervous system.
- B vitamins—spinach, avocado, banana
- Magnesium—almonds, edamame, peanuts and legumes, pumpkin seeds
- Vitamin C—kale, kiwi, citrus, red pepper, and most other fruits and vegetables
- Iron—lentils, broccoli, leafy greens, cashews, chickpeas, kidney beans
- Antioxidants—blueberries, strawberries, purple cabbage, nuts, flax
In general, a diet filled with a variety of nutrient-dense foods is ideal for obtaining the optimum balance of nutrients. “To reduce and repair the damage caused by stress, it is important to consume foods with high antioxidant and anti-inflammatory effects,” notes Hanako. “For example, berries and cacao are rich in polyphenols, antioxidants that contain anti-inflammatory properties that help prevent cellular damage caused by stress.”
A healthy gut for more calm
Compensating for stress as it occurs is always great, but it’s also a good idea to build a body that can withstand stress from the start. “Increasing stress tolerance does not mean that you will not feel stress, but rather that you will be able to adapt to stress and minimize its effects on your body and mind,” says Hanako. “Recent studies have shown that the intestinal environment is closely related to stress tolerance. The balance of intestinal bacteria influences the production of neurotransmitters such as serotonin, dopamine, and GABA, helping to regulate our stress response. Therefore, regulating the intestinal environment is an important key to building a stress-resistant mind and body.”
Enhancing stress tolerance via the intestines means eating plenty of microbiota-supporting foods. Some of those include fermented foods, which help to increase beneficial bacteria and regulate the intestinal environment, and prebiotics that feed intestinal bacteria and support intestinal health. Foods rich in polyphenols that reduce stress damage through antioxidant effects and omega-3 fatty acids that reduce intestinal inflammation and support mental stability are also essential. Some foods to include in your diet:
Fermented foods (probiotics)—natto, miso, kimchi, sauerkraut
Prebiotic foods (dietary fiber)—oats, beans, bananas, flaxseeds
Polyphenols: green tea, matcha, berries, cacao, turmeric, olives
Omega-3 fatty acids: chia seeds, flaxseeds, walnuts
By incorporating these foods into your daily diet, you can develop a body that is more resistant to stress. For example, eating a bowl of oats and a banana for breakfast, traditional Japanese fermented foods, or drinking a matcha-and-cacao latte after meals are just a few ways to make it easy—and delicious. Remember, eating a rainbow’s-worth of diverse natural food will lead to magical results.
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