The Best Foods for Stress Relief

The following article was written by Heinen’s Chief Dietitian, Melanie Jatsek RD, LD.

Most people don’t realize how stressed they are. I’ll often hear them say, “Yeah, I’m stressed, but I’m handling it.” My first thought is: Are you really?

You may think you’re coping, meanwhile a different story is likely being told underneath your skin. If stress continues unchecked over time it can translate to:

• High blood sugar
• Diabetes
• High blood pressure
• High cholesterol
• Heart disease and stroke
• Compromised immune system
• Chronic constipation
• Decreased metabolism
• Weight gain
• Increased belly fat

Types of Stress: Acute vs. Chronic

Acute stress is typically short-lived and can be part of a positive experience. It often inspires you to take action and builds you up to be a better person. Vacationing, giving a speech and falling madly in love are three examples.

Chronic stress is ongoing, negative, disempowering, and paralyzing; it leaves you feeling worse than before. It can be brought on by relationship trouble, death of a loved one, financial crisis, loss of a job, overwhelming and ongoing demands at work or chronic illness of a loved one or oneself.

Known as the “fight-or-flight” response, chronic stress triggers the release of stress hormones like adrenaline and cortisol in response to a perceived threat (i.e., loss of job). These hormones work to increase your heart rate and blood sugar while slowing digestion. It’s a natural biological response that is hardwired in your DNA and serves you very well when a real threat presents itself, like hitting the brakes to avoid a collision or running from a grizzly bear. It’s not meant to be a daily occurrence, and when it is, the body responds with one or more of the effects from the above list.

In addition to adopting a healthy stress-management practice (i.e. meditation, exercise, rest, etc.) your food choices play a big part in reducing stress in your body.

Build Stress-Busting Meals

Stress-busting meals are those that balance your blood sugar and mood. That’s really what it all comes down to. These meals are built on whole, plant-based foods and fuel your body with filling fiber and mood-enhancing nutrients like omega-3 fats, B-vitamins, vitamin C and selenium.

Follow these five steps to build your own satisfying and delicious stress-busting meals:

1. Fill half of your plate with non-starchy vegetables and leafy greens (Fx Pillars 1 and 2). Choose cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts most often. Short on time? Heinen’s pre-chopped veggies are a stress-free way to cook healthy meals in a flash!
2. Reserve a quarter of your plate for wholesome protein like Heinen’s lentils, Nasoya tofu, Pasturebird chicken or Heinen’s organic grass-fed beef. (Fx Pillar 4)
3. Add a starchy vegetable, whole grain or fruit to the remaining quarter of your plate. Half of a sweet potato, a scoop of Heinen’s frozen quinoa or a cup of berries will do! (Fx Pillars 2 and 5)
4. Don’t forget healthy fat! A small amount of good-for-you fat does wonders for stabilizing blood sugar. Half of an avocado, ¼ cup of Go Raw sprouted pumpkin seeds, or a drizzle of Heinen’s extra virgin olive oil is all it takes! (Fx Pillars 2 and 3)
5. Add a sprinkle of functional foods in the form of herbs, spices or fermented foods! A recent study showed that consuming fermented foods reduced perceived stress in a healthy population. Top off your meal with a spoonful of Cleveland Kitchen sauerkraut or Big Picture Foods fermented olives. (Fx Pillar 6)

Minimize Stress-Boosting Foods

It’s important to be aware of and minimize these foods that can raise stress hormones in your body:

• Caffeine. Dandy Blend and FigBrew are alternatives to coffee that give you the flavor you’re after, without the caffeine.
• Alcohol. Stir one tablespoon of Health Junkie elderberry syrup into 8 ounces of Heinen’s Meyer lemon sparkling water for a healthy immune-boosting mocktail.
• Sweet treats. Treat yourself to a Caramel Naturel Fresh Energy date almond roll when you have a taste for something sweet. You’ll swear you’re eating candy.
• Processed salty snack foods. Brad’s crunchy kale chips and Biena chickpea snacks deliver the crunch of your favorite potato chip, but with the fiber and nutrients your body craves.
• Meals rich in unhealthy fat (i.e., cheeseburgers, fries, mac-n-cheese, etc.). Top an Actual Veggies truffle veggie burger with a slice of Heinen’s organic A2 grass-fed cheese for a meatless meal.

Key Takeaway

Stress can be a good thing if you use it to your advantage. It pushes you to take action and get things done. But when it gets to be too much, it can make you sick! One thing I know for sure is that stress will always be a part of your life, yet how you respond to it makes all the difference in the world. Will you let stress overcome you or get out in front of it and be an overcomer? It’s your choice!