Anti-stress diet: top 10 foods to focus on to fight stress
Stress affects 9 out of 10 French people: this is the finding of the latest major study on stress and the French, conducted in 2017 by the polling institute Opinionway(1). But how exactly is stress defined? And above all, can lifestyle, starting with diet, have an influence on our mental health? Find out which foods to focus on to prevent and fight against stress, considered by some as the evil of the century.
What is stress?
Definition
Stressisthe set of reactions of an organism subjected to environmental pressures or constraints, or even trauma, called stressors. Stress reactions are physiological, psychological and behavioral. Stress is a natural phenomenon, of the order of the reflex, governed by two hormones: adrenaline and cortisol. It becomes problematic when it is excessive (called acute stress) and/or permanent (calledchronic stress).
Elements of stress
In stressful situations, 3 elements are linked in a logical way:
- The trigger for stress: it is a stimulus, which can be as light (receiving a bill) as important (announcement of the loss of ajob), predictable (an important work meeting) as unexpected (a car accident), positive (the organization of a party) as negative (an argument with a friend).
- Physiological reaction to stimulus: typically the body responds to the stimulus with reactions. It is usually an increase in heart rate, blood constriction, a variation in body temperature, increased senses, sometimes excessivesweating, dry throat, knottedstomach…
- Attitude: following the stimulus and physiological reaction, the brain reacts by considering future situations and circumstances. This anticipation is a normal reaction. But if it becomes permanent, to the point of generating anxiety, the stress becomes chronic and dangerous for health.
Symptoms and consequences of stress
The symptoms of stress are varied, and are as much physiological as psychological. These include:
- Mood disorders (irritability, anxiety, melancholy, indecision, shock)
- Disruption of eating, with excessive loss orgain of appetite
- Digestive problems (nausea, transit disorders, heartburn )
- Degradation of sleep quality and permanent fatigue
- Concentration difficulties
- The low of the libido
- Headaches, dizziness, shortness of breath
- muscle tension
These psychosomatic and emotional symptoms lead to harmful behaviors , namely:
- A change in the perception of reality, which becomes negative, and the search for escape (television, video games)
- A tendency to isolation and a deterioration of social relations
- A loss of self-esteem
- An inability to organize one’s daily life
- Excessive consumption: tobacco, caffeine , sugar , food, alcohol , drugs
- A drift towards anxiety-depressive disorders
How can food help fight stress?
Stress prevention
Stress is a normal phenomenon and every human being is subject to it, in varying doses. In addition, not all people deal with stress in the same way: some like the excitement generated by stressful situations, others fear stress but cope with it, and finally, some people feel overwhelmed and do not cope well with their stress. This is what the endocrinologist Hans Selye called the “fight or flight”, face or flee(2)
Be that as it may, prevention and “healthy” management of stress are possible.Certain measures can indeed improve the state of stress :
- A healthy and balanced diet
- HasSleep
- Avoidance of stimulants such as coffee, tobacco or alcohol
- Regular practice of Physical Activity
- A more rigorous organization of one’s daily life (planning, to-do list, bullet journal, vision board)
- Social interactions (family, friends, colleagues)
- Fun, manual, creative, voluntary or cultural activities
- Relaxation techniques, such as meditation , sophrology, yoga or tai chi
- Recognition of the signs of stress – lucidity
- Speech – discussion with loved ones, a doctor or a therapist
The role of food
More and more studies are devoted to the influence of food on mood.
This is for example the case of an extensive study carried out by the University of Binghamton (3)tag. Researchers have launched an anonymous online questionnaire, the Food-Mood Questionnaire, to assess the effects of certain food groups on mental health on the world population. The results are clear:certain foods act directly on brain chemistry and therefore on moodtag. Moreover, the nature of “beneficial” foods varies according to age. Thus the consumption ofmeat will increase the cerebral concentration of neurotransmitters (serotonin, dopamine) in young subjects (18-29 years), while fruits and vegetablesfresh, rich in antioxidants, will have a beneficial effect on the sympathetic nervous system of older subjects (over 30).
This is also the case of a large study published in the British Journal of Psychiatry in 2009 (4) , which showed that people whose diet included a lot of processed foods were 58% more likely to suffer from depression, while those who ate more unprocessed foods had a 26% lower risk.
Top 10 anti-stress foods to favor
The role of nutrients
Thus, certain foods or food groups could lessen the effects of stress, or even prevent the onset of chronic stress. In question: their content of certain micronutrients, beneficial to cellular health and the optimal functioning of the nervous system. Thereby :
- Group B vitamins participate in the formation of certain neurotransmitters and thus contribute to better stress tolerance, improved memory and the prevention of premature brain aging.
- Omega-3 fatty acids optimize learning ability and help prevent mental disorders (depression, dementia, psychotic states).
- Vitamins C and Dare essential for good brain health. A study published in the American Journal of Clinical Nutrition has demonstrated the positive effect of vitamins C and D on the mood and stress of hospitalized patients(4)
- Certain trace elements, such as zinc, chromium and iron , play an essential role in the prevention of neurodegenerative diseases.
10 foods to fight stress
Also, to alleviate stress, certain foods are real allies:
Bell pepper : it is one of the foods richest in vitamin C ! But it also contains vitamins B, E and provitamin A which are excellent for brain health.
Cocoa: One of the anti-stress foods par excellence. Minerals, flavonoids, phenylethylamine (precursor of serotonin), a chemical cocktail beneficial to mood, sleepiness and libido. If you are aChocolate lover , it is better to favor dark chocolate with a high cocoa content.
Honey and its derivatives : honey, propolis, royal jelly and pollen are natural sources of vitamins B and C and minerals (magnesium, potassium, iron, copper). They protect against stress and fatigue, while stimulating cell renewal.
Eggs : all the vitamins essential to the body are present in the egg , with the exception of vitamin C. Both the yolk and the white are nutritionally interesting and above all, useful for relieving stress.
Bananais beneficial to brain health thanks to its high content of vitamin B6, phosphorus and potassium. In addition it contains tryptophan, an amino acid precursor of serotonin. It also promotes sleep, itself favorable to the reduction of stress.
Oily fish : their high content of omega-3, group B vitamins and phosphorus helps protect the nervous system, fight against stress and fatigue and prevent bad cholesterol .
Avocado anti-stress food rich in monounsaturated fatty acids, B vitamins, magnesium and potassium, which help maintain neuronal vitality and facilitate the production of serotonin.
Vegetable oils : each has its anti-stress benefits, so it is advisable to vary the oils (olive, rapeseed, flax, grapeseed, etc.) and to choose them virgin and extracted by first cold pressing.
Red fruits and berries : rich in antioxidants and vitamin C, red fruits (strawberries, raspberries, blueberries, cranberries, currants, etc.) help fight oxidative stress effectively, but also hypertension , one of the main vectors of stress.
Whole grains: certain cereals, particularly oats and wheat farm, contain tryptophan, iron, vitamins B1 and B6, for the proper functioning of the nervous system. In addition, the consumption ofwhole grains with a low GI makes it possible to avoid pump strokes favorable to stress and fatigue.
Stephen Paul is the lead author and founder of My Health Sponsor. Holder of a diploma in health and well-being coaching with more than 200 articles in the field of health, he makes it a point of honor to offer advice based on reliable information, based on scientific research, and verified by health professionals.