By Jenny Tschiesche BSc(Hons) Dip(ION) FdSc BANT

 10 Things Your Diet Can Do To Reduce Stress

1. Eat your veggies. Fruits and vegetables contain vitamins and minerals like copper, zinc, manganese, and vitamins A, E and C. These vitamins and minerals work to neutralise harmful molecules produced when your body is under stress.
2. Get your healthy fats. Omega-3 fatty acids found in algae and fish oil are associated with improved brain function. Deficiencies of this fatty acid can result in depression and/or anxiety. Try and include oily fish in your diet regularly and/or supplement algae oil.
3. Add fermented foods to your daily diet. These foods contain probiotic bacteria which means they can have a positive effect on the production of neurotransmitters that help you manage stress.
4. Add high-fibre foods. High fibre intake has been associated with greater alertness and decreased perceived stress. So, add fibre-rich foods like oats, quinoa, nuts, beans, fruits and vegetables to your diet.
5. Trade caffeine for more sleep. Caffeine leads to increased blood pressure and may make you anxious, especially if you are already prone to anxiety. Whilst getting sufficient sleep allows your body to better handle stress when it arises.
6. Stock up on healthy snacks. If you know that a stressful or busy time is approaching, prepare by stocking up on quick, healthy snacks. Healthy snacks are high in protein and/or fibre. Some examples are almond butter and an apple, peanut butter on wholegrain toast, carrots with hummus or yogurt with fresh fruit.
7. Drink herbal teas throughout the day for more than just hydration. These could include chamomile, liquorice, ginger, peppermint, lavender and lemon balm.
8. Ditch sugary snacks. Stress will already be raising your blood glucose level; you don’t need to help that process. Sugar snacks can cause your body to produce stress hormones once the effects of the sugar have worn off and your body craves another energy boost.
9. Include protein and fibre in every meal, including breakfast. Protein and fibre are both known to help manage blood sugar levels.
10. Eat some vitamin C rich foods. Some studies have found that high levels of vitamin C may help ease stress levels. One double-blind study, published January 2015 in the Pakistan Journal of Biological Sciences, reported that vitamin C reduced stress levels in participants taking 500 mg per day, and also pointed to possible anxiety prevention. Eating fruits like oranges, grapefruits, and strawberries is a good place to start.