Americans are increasingly stressed about their personal finances and the economy, reports the American Psychological Association. Healthy and nutritious foods can help you combat stress by boosting your mood, increasing your energy levels and keeping you focused. Some diets provide a combination of healthy foods that can help strengthen your immune system to fight the negative effects of stress when consumed on a regular basis.
Vegetarian Diet
Proven to be healthy and nutritious, vegetarian diets may help boost mood and reduce stress,states Nutrition Journal. A vegetarian diet is defined as one that does not include meat or seafood, or products containing those foods. Vegetarian diets are typically lower in saturated fat and cholesterol, and have higher levels of dietary fiber, magnesium and folate, nutrients that have been shown to improve the body's response to stress. Examples of foods commonly found in a vegetarian diet include fruits, vegetables, leafy greens, whole grains, nuts, seeds, and legumes.
Mediterranean Diet
Mediterranean meals are primarily plant-based, including foods such as fruits, vegetables, whole grains, legumes, and nuts. Food is cooked with herbs and spices instead of salt, and butter is replaced with olive oil. Fish and seafood are eaten at least twice a week, providing an abundance of Omega-3 fatty acid, which helps reverse symptoms of stress. Poultry, eggs, cheese, and yogurt are consumed in moderation, whereas meats and sweets are limited. Limiting fat and sweets helps you stay energized and well equipped to manage stress. A unique aspect of the Mediterranean diet is its emphasis on regular exercise, a definite stress reliever that increases endorphins -- your brain's feel-good neurotransmitters -- and lowers symptoms of anxiety and depression.
DASH Diet
Recommended by the Institute of Medicine, the DASH diet was originally designed to help lower blood pressure, but we can certainly reap the benefits of its stress reducing foods. The DASH diet promotes fruits, vegetables, fat-free or low-fat milk, whole grains, fish, poultry, beans, seeds, and nuts. It limits lean red meat, sweets, and sugars. Key components of the DASH diet, such as magnesium, calcium, and protein are important nutrients that can help your body cope with stress.
Holistic Diet
A holistic diet focuses on healthy foods and nutrients required to build and regenerate body tissue, bone, muscle, fat, and blood so that you have energy to function effectively every day. Natural and organic foods, vitamins and minerals, fiber, carbohydrates, protein, and fats make up a holistic diet. It also encourages you to replace processed foods with fresh vegetables and whole grains, which can help reverse the effects of stress on the body. A holistic diet also promotes maintaining an appropriate weight, beneficial exercise and adequate sleep, other stress relieving mechanisms.
References
- Journal of the American Dietetic Association: Position of the American Dietetic Association: Vegetarian Diets
- American Psychological Association: APA survey finds rising stress takes a toll
- American Holistic Health Association: Wellness From Within:
- Combating Stress with a Balanced: Nutritional Diet
- Your Guide To Lowering Your Blood Pressure With DASH
- Mayo Clinic: Mediterranean diet: Choose this heart-healthy diet
