What to Eat & Avoid When Stress Hits
Feeling more anxious than usual? It might not be just your busy schedule—it could also be what's on your plate. If you often start your morning with a cup of Joe and a plate of bacon, you're not setting yourself up for a good day. So, what foods should you avoid and which ones should you eat instead? Here are 10 eats that only worsen your anxiety and 10 that help fight stress.
1. Processed Meats
Thinking of starting your day with a plate of bacon? Think again. Processed meats like bacon, sausages, hot dogs, salami, corned beef, and just about every type of meat you might enjoy in a classic cold-cut sub can actually worsen your anxiety symptoms. The high sodium and saturated fat content can raise your blood pressure, strain your cardiovascular system, and increase inflammation—all of which can make you feel tense and jittery. Plus, preservatives like nitrates have been linked to mood disturbances, causing manic episodes.
Wright Brand Bacon on Unsplash
2. Fast Food
If you've ever felt more anxious after eating fast food, it's not just in your mind. Since burgers, French fries, hash browns, chicken wraps, and sugary shakes are high in trans fat and—in beverages and desserts—sugar, they're bound to heighten your anxiety levels and fuel stress responses.
3. Coffee & Tea
You probably already knew that this would appear on the list. Coffee, tea, and other caffeinated beverages like energy drinks are known to exacerbate anxiety symptoms. Why? Because caffeine is a stimulant, and can spike cortisol (stress) levels and make you jittery.
4. Soda
Another caffeinated beverage you should avoid for anxiety is soda. Not only do these fizzy drinks have that stimulant that's known to raise your cortisol levels, but they're also loaded with added sugars, which can lead to blood sugar spikes and crashes that make you nervous and—you guessed it—jittery.
5. Sugary Treats
Speaking of sugary drinks, you'll also want to steer clear of desserts, pastries, and other baked goods. Donuts, for example, are high in sugar and fat, which can put a strain on your system, increasing inflammation in the body and causing rapid blood sugar spikes and crashes.
6. Alcohol
You might think a nightcap before bed will soothe you to sleep, but watch out—it may make you too anxious to rest instead. After the initial calming effect wears off, it might disrupt your sleep and dehydrate you, leaving you more on edge, groggy, and irritable the next day.
7. Dark Chocolate
Dark chocolate might be seen as a healthy snack, given that it's far lower in sugar (and dairy) than its cousins, milk and white. But be careful—these dark squares also contain caffeine, and having one too many can spike your anxiety levels and worsen symptoms.
8. White Bread, Rice, & Pasta
Refined carbohydrates like white bread, white rice, and pasta are also a no-no as they can heighten anxiety levels. The reason is because they're stripped of beneficial nutrients and fiber, which will instead lead to sharp blood sugar spikes and crashes in your blood sugar levels.
9. Instant Noodles
Instant ramen might be a college student's go-to dinner, but slurping these noodles up the night before an important exam isn't the way to go. In fact, all it'll do is heighten anxiety further, thanks to the high fat and sodium content. On top of that, spicy flavors and varieties only make everything even worse.
10. Spicy Food
If you've ever felt your heart skip a few beats after eating something spicy, it's not because you're head over heels for the dish. Even if you handle spice well, capsaicin—the compound that gives chili peppers their kick and heat—can trigger your body's fight or flight response, although this effect might not be present in everyone.
What, then, are some delicious foods you can enjoy that won't spike your anxiety levels? Here are 10 to munch on that'll help you de-stress.
1. Oatmeal
As long as you're not adding a pound of sugar into your oatmeal in the morning, this popular breakfast choice may be just what you need to soothe your nerves. Why? Because oatmeal is a complex carbohydrate, which can raise serotonin levels in the brain.
2. Eggs
Eggs are an excellent source of tryptophan and vitamin D, both of which can help regulate the nervous system and how it functions. Research has found that regularly eating foods that contain tryptophan or vitamin D can reduce anxiety and depression symptoms.
3. Beans
Sure, eating a bowl of beans might cause some flatulence, but they're also known for driving away anxiety, given their high protein and fiber content. Have them with brown rice or quinoa, or make a hearty pot of bean soup to soothe your nerves.
4. Bananas
Feeling anxious but short on time? Eat a banana. Because this fruit is high in tryptophan, magnesium, potassium, vitamin B6, and antioxidants, these nutrients can help better manage your stress responses and cortisol levels, as well as regulate your mood.
5. Chia Seeds
Not only are chia seeds an excellent source of fiber, but this superfood is also rich in magnesium and omega-3 fatty acids, which help support brain health as well as reduce stress. Have some chia seed water in the morning instead of coffee, and you just might see an immediate difference in your mood.
6. Fatty Fish
If you needed another excuse to cook salmon for dinner, this is it. Fatty fish, such as salmon, sardines, mackerel, trout, and herring, are packed with omega-3 fatty acids, which can help reduce cortisol and adrenaline levels that make you tense and jittery.
7. Nuts
Nuts are a nutritious snack due to their heart-healthy fats, but did you know that munching on a handful of them can also lower your anxiety levels? Walnuts and almonds are especially great for reducing stress, but given that nuts are high in magnesium, zinc, and vitamin E, they do a lot more for your body than soothe the soul.
8. Leafy Greens
Leafy greens such as spinach, kale, and Swiss chard are naturally high in magnesium, a mineral that helps manage your stress responses by regulating your cortisol levels. So, if you ever need something soothing to calm your racing mind and heart, a salad bowl just might help.
Daniela Elena Tentis on Pexels
9. Ginger
Ginger has long been touted for its anti-inflammatory and antioxidant properties, and it's been long used as a natural remedy for digestive problems, such as nausea. But this special root can also increase serotonin levels, which can help reduce symptoms of depression and anxiety.
10. Oysters
Zinc is another mineral that's important for managing the neurotransmitters in the brain that are essential for mood regulation, and a deficiency in zinc can lead to increased anxiety. Where do oysters come in? Well, oysters contain more zinc per serving than any other food on the planet, so if you're feeling stressed, shucking a couple of these mollusks might just help.
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