The Role of Nutrition in Stress Management: 3 Things to Eat to Help You Feel Calm

Stress is an unavoidable part of life, but did you know that what you eat can have a significant impact on how you handle it? Certain foods can help regulate stress hormones, improve mood, and support overall well-being. Here are three powerful foods to incorporate into your diet to help you stay calm and resilient.

1. Fatty Fish: A Source of Omega-3s

Fatty fish such as salmon, sardines, and mackerel are rich in omega-3 fatty acids, which play a crucial role in brain health, decreasing inflammation, and stress reduction.

Why it works:

• Omega-3s help lower levels of cortisol, the body's primary stress hormone.
• They support brain function and improve mood by boosting serotonin and dopamine levels.
• These healthy fats reduce inflammation, which is linked to chronic stress and anxiety.

How to incorporate it:

• Aim for two servings of fatty fish per week. 
• Swap a serving of red meat for fish.
• Add grilled or baked salmon to salads. (3oz serving if you’re in PMR)
• If you don’t eat fish, there are plant sources of omega-3 fats including flaxseed, hemp seeds, walnuts, or chia seeds which can be added to a variety of foods.

2. Avocados: A Nutrient-Dense Stress Reliever

Avocados are packed with healthy fats, fiber, and essential nutrients that help combat stress and enhance relaxation.

Why it works:

• Rich in monounsaturated fats, which support brain health and mood regulation.
• Contains potassium, which helps regulate blood pressure and reduce the physical effects of stress.
• High in B vitamins, which are essential for proper nervous system function and energy levels.

How to incorporate it:

• Add avocado slices to salads for a creamy texture (½ medium avocado if you’re in PMR).
• Replace mayo with avocado in recipes and on sandwiches.
• Blend into smoothies for a rich and nutritious addition.
• Use as a topping for eggs or grilled meats.

3. Leafy Greens: Nature’s Stress Fighters

Leafy greens like spinach, kale, and Swiss chard are packed with essential nutrients that help combat stress and promote relaxation.

Why it works:

• They are rich in magnesium, which helps regulate stress hormones and promote muscle relaxation.
• The folate in leafy greens contributes to the production of dopamine, a neurotransmitter that enhances mood and motivation.
• They support gut health, which is closely linked to emotional well-being.

How to incorporate it:

• Add spinach to smoothies or omelets for an easy nutrient boost.
• Make a hearty kale salad if you are still following TMR or PMR. 
• Sauté Swiss chard with garlic and olive oil as a delicious side dish.

Final Thoughts

While stress is a natural part of life, the right nutrition can help your body and mind respond to it more effectively. Incorporating fatty fish, avocados, and leafy greens into your diet can provide essential nutrients that regulate stress hormones, enhance mood, and promote relaxation. Make these simple dietary changes today to support your overall well-being and resilience to stress!

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