10 Foods You Should Eat When You're Stressed
Keep calm and carry on with these stress-relieving snacks.
1. Oatmeal with Berries and Walnuts: Consider this the holy trinity of stress-busting snacks. Not only do oats help stabilize your mood, thanks to their B vitamins, “but berries provide a healthy dose of vitamin C—great for keeping stress at bay—while walnuts are packed with happiness-boosting omega-3s,” explains Natasha Uspensky, a holistic health and nutrition counselor. “Quick or slow-cooking stovetop oats (either rolled or steel-cut) are generally healthier than the instant microwaveable kind, but in a pinch, you can heat up instant oats with boiling water,” notes Uspensky.
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2. Mug of Hot Water with Lemon: When you know your day is slammed, start the morning with this cleansing beverage. The water “stimulates your intestines to move waste out of your body,” says holistic nutrition coach Andrea Moss. Adding in lemon gives your bod the acidic tartness it needs to help you wake up and start the day clear-headed, says holistic health coach Molly Lee. In other words, sorry, to-do list: You’re toast.
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3. Salmon Sushi Roll with Brown Rice: “Fatty fish contain high levels of omega-3 fatty acids, which are known to benefit the heart and help protect it from stress-induced diseases,“ says Moss. Not to mention the fatty acid found in fish like wild salmon, mackerel or sardines can help regulate moods and promote brain health, she says. Opting for brown rice over white adds a complex carb to your meal, meaning your serotonin levels—the hormone responsible for keeping you calm—will get a hefty boost.
Related: 7 Secrets of Low-Stress Families
4. Dark Chocolate: There’s a reason you reach for a chocolate bar when you’re facing a hard deadline or prepping for a big meeting. “Chocolate prompts the brain to release endorphins, or feel-good chemicals, and can lower blood pressure,” says Moss. Opt for snacks with 70 percent cacao or more, since higher cocoa content means more antioxidants and a bigger boost to your endorphin and serotonin levels.
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5. Kale Smoothie: Or any smoothie that has a dark green, leafy vegetable (think Swiss chard or bok choy) at its base, really. They’re great sources of antioxidants and fiber for a much-needed energy boost, which will in turn help increase productivity—and hopefully decrease anxiety. Unlike processed or packaged food, these fresh veggies “produce an expansive, relaxing effect on the body, and help to relieve tension both mentally and physically,” says Lee. All hail, kale! Photo: Getty Images
6. Avocado Toast: Simple and trendy, avocado toast supplies a satisfying serving of healthy fats in the form of omega-3s, “which are essential for boosting energy, and improve your learning ability, problem-solving and memory skills,” says Ostrower. Choose whole grain toast for the vitamin B boost, which converts amino acids into neurotransmitters for better brain function.
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Related: 3 Exercises That Work Better Than Jumping Jacks
7. Apples with Tahini: Forget the doctor—an apple a day will keep your dark mood away, too. Ostrower recommends snacking on the fruit for its phyto-nutrients, which help produce anti-depressant neurotransmitters, and spreading on Tahini to capture its stress-relieving calcium.
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8. Chicken Lettuce Wraps: Spice up your classic lunch staple by swapping bread—which can make you feel sluggish and bloated—for lettuce. Lee says dark greens will help you stay clear and relaxed, while the healthy dose of protein from chicken will maintain your focus and calm. Plus, they’re just more fun to eat.
Photo: Getty Images
9. Grass-Fed Beef Jerky: This isn’t just a gas-station staple anymore. Ostrower recommends combatting stress with a serving of grass-fed beef jerky because it’s high in antioxidants (including vitamins C and E) and omega-3s, but lower in fat than the grain-fed alternatives. Keep an eye out for the “grass-fed” label on the jerky sticks when purchasing from your local grocery store.
Photo: Getty Images
10. Oysters: Yes, they’re more than just an aphrodisiac. Rich in that antioxidant-heavy selenium, oysters also serve up a whopping dose of zinc that will rev your immune system when you’re stressed. “Stress causes an increase in cortisol levels, which in turn suppresses your immune system’s ability to fight off antigens and infection,” says Uspensky. “Fortifying your diet with foods like oysters and lamb can help offset this reaction.” Time to schedule a date night, stat.
Photo: Getty Images
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By Rosa Heyman
