Holiday Stress and Nutrition: 7 Foods That Can Help You Stay Calm
It seems like it was just Thanksgiving, yet Christmas is next week already. If you are looking at all you still have to do and feeling stressed, this is your reminder to pause, care for your own well-being, and take some steps to reduce stress. You can do this by purposefully eating.
Did you know that certain foods can help induce calmness and give you the energy you need to be your best throughout Christmas and New Year’s—and even beyond?
Conversely, when you eat the “wrong” foods—fried or processed foods, foods that are laden with sugar, refined carbs (such as white breads or pastas), or even sugary or alcoholic drinks—your cortisol levels rise, preventing your body from effectively managing stress. Dartmouth Health explains that “sugar from simple carbohydrates causes blood sugar to spike and crash, bringing on fatigue, irritability and digestive issues.” Further, WebMD states that too much sugar, as found in refined carbs or confectioneries, can lead to heart disease, inflammation throughout the body, weight gain, high cholesterol, liver disease, sleep disruptions, and more.
None of this is what you want—ever—but especially not during the holidays when you want to feel your best to enjoy friends and family.
So what can you do? Add specific healthy foods to your diet. The Cleveland Clinic explains that the foods that offer relief for anxiety and stress share many characteristics. They are high in “omega-3 fatty acids, protein, fiber, vitamin B12, magnesium, and probiotics.” Making these types of foods the predominant ones you eat will lead to a myriad of health benefits, including reduced anxiety.
However, we know that you’re busy this holiday season, and looking up which foods meet these criteria is not high on your priority list. So we want to make it easy for you to find and consume the right foods. Below are seven foods or types of foods that we encourage you to add into your daily diet. In addition to the foods below, stick with whole-grain breads and pastas and lean meat to round out a healthy diet.
1. Salmon
Salmon is high in heart-friendly omega-3s, protein, and B and D vitamins. The Cleveland Clinic explains that adding salmon to your diet can help lower blood pressure, enhance brain function, increase muscle mass, and more. This reduction in blood pressure and increase in mental acuity will help you feel more at ease and better able to combat any anxiety you feel.
2. Greek yogurt
Greek yogurt is high in probiotics and in protein, which is great for your gut and your energy levels. You can eat it by itself, or you can add some blueberries, strawberries, or even some wheat germ for extra vitamins and minerals.
3. Vegetables
Vegetables are high in fiber. Plus, most have a heavy water content, which is beneficial for your body. Some of the vegetables highest in fiber include fresh carrots, raw cauliflower, boiled broccoli or Brussels sprouts, and even a baked potato. When deciding on a side dish for your meals, choose one of these.
4. Avocados
Because they are high in magnesium, avocados are great for helping to reduce stress. Plus, they contain healthy fats, fiber, potassium, and several other vitamins and minerals. They can be paired with pretty much anything, as they are a delicious side for chicken and salmon. Simply slice them and add them to your plate. They also enhance the taste of a hamburger. Or you can make a simple guacamole by mashing them up and adding some lemon juice and some garlic salt. Dip fresh vegetables into the guacamole or spread it on whole-wheat toast.
5. Kombucha
Kombucha is a fermented drink made from black or green tea, yeast, sugar, and healthy bacteria. Thus, it’s full of probiotics. It comes in numerous varieties and flavors, some with added vitamins. I drink kombucha regularly and especially when I am sick with a cold or the flu. It has never failed to help reduce the severity and duration of the symptoms. Add this to your diet when you feel stressed to help your body bulk up on nutrients and to keep it from succumbing to the exhaustion you feel when trying to get everything done on time.
6. Dark chocolate
You may think this is an odd choice because dark chocolate does have sugar, but its sugar content is much lower than that of milk chocolate. Dark chocolate that is at least 70% cacao solids has a lot of great benefits. It’s not only high in fiber, but it has magnesium, iron, and other nutrients. That makes it a great alternative to some of the sweet treats you find at the dessert table. Try making your cookies with dark chocolate and whole-wheat flour. Or simply savor a square of dark chocolate instead of a pastry or piece of pie when your sweet tooth kicks in.
7. Walnuts
Walnuts contain omega-3s, antioxidants, fiber, and protein and are a tasty snack. Add them to a salad, to your Greek yogurt, or eat them by the handful.
As always, stay well hydrated by drinking plenty of water, as it’s easy to become dehydrated, especially during the holidays when your diet is different and you may be drinking alcohol. Use these guidelines to calculate how much is right for you.
This holiday season, know that it’s okay to enjoy some treats, but help your body de-stress by giving it the food it really needs. You will find that combating anxiety becomes much easier.
