This blog post on the top 10 foods for stress management in Kenya teaches you the foods you can eat for stress reduction.
Effective stress management is very important because stress causes hair loss and it worsens acne, eczema, psoriasis, vitiligo, rosacea, urticaria and many other conditions. If you have any of these conditions, consult our Doctor today for treatment and ensure that you also regularly practice relaxation techniques and eat the best foods for stress reduction so that you can reduce the effects of stress on your body.
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Foods For Stress Management:
Dark Chocolate
Dark chocolate is one of the best foods for stress relief because a study found that eating 40 grams of dark chocolate daily for 2 weeks reduced stress levels in female medical students. This is because dark chocolate contains antioxidants which reduce stress hormones. Savoring chocolate as a treat also helps reduce stress emotionally.
Dark chocolate also contains magnesium which relaxes the mind and body. When the body is stressed, it has an increased need for magnesium and consuming dark chocolate daily helps it cope better. Therefore consume chocolate with atleast 70% cacao.
Foods For Stress Reduction:
Herbal Teas
Drinking warm herbal teas like chamomile tea and lavender tea promotes calmness and relaxation. Chamomile tea also promotes restful sleep and reduces anxiety and depression.
Drinking lavender tea also promotes calmness and relaxation.
Drinking green tea and especially matcha tea also helps one relax since it contains L-theanine which reduces the body’s psychological and physiological response to stress. Green tea also has very little caffeine when compared to coffee since a cup of green tea contains 25-29 mg of caffeine while one of coffee contains 95-165mg of caffeine. In addition, green tea contains many other antioxidants which provide numerous health benefits to the body.
Drinking black tea is also beneficial for stress management since a study found that persons who drank 4 cups a day were calmer and had lower levels of cortisol after stressful events.
Therefore drink herbal teas in the evening to unwind after stressful days.
Foods For Stress Relief:
Wholegrain Bread
Wholegrain bread, atta chapatis, pasta and breakfast cereals made from wheat, oats and barley contain the B complex vitamins which are required for proper functioning of the nervous system. B complex vitamins are also required by the body to produce dopamine which is a feel-good hormone that gives you a sense of pleasure and the motivation to do something. Dopamine also regulates the mood. B complex vitamins are also required to produce serotonin which is a calming, feel-good, brain chemical that results in a feeling of emotional wellbeing.
Wholegrain foods are also good sources of magnesium and selenium. When the body is stressed, it has an increased need for the magnesium and B vitamins and consuming whole grains therefore helps it.
Wholegrain foods also stabilize blood sugars which results in feeling balanced. Therefore consume wholegrain foods every day.
Foods For Stress Management:
Green Leafy Vegetables
Green leafy vegetables like spinach, sukuma wiki and swiss chard are good sources of vitamin C. When the body is stressed, it has an increased need for vitamin C and consuming green leafy vegetables therefore helps it.
Green leafy vegetables also contain magnesium which relaxes the mind and body. Magnesium deficiency can trigger fatigue, headaches, anxiety and panic attacks which can also develop due to stress. Therefore consuming magnesium rich foods can help avoid aggravating these symptoms.
Dark green leafy vegetables are also good sources of fiber and studies have shown that fiber-rich diets can help lower the risk for anxiety, depression and stress. Therefore consume green leafy vegetables every day.
Foods For Stress Reduction:
Legumes
Legumes like beans, lentils, peas and chickpeas contain magnesium and selenium. When the body is stressed, it has an increased need for magnesium and selenium and consuming legumes therefore helps it.
Beans are also good sources of fiber and studies have shown that fiber-rich diets can help lower the risk for anxiety, depression and stress. Therefore consume legumes every day.
Foods For Stress Relief:
Citrus Fruits
Oranges, tangerines, grapefruits, lemons and other citrus fruits are good sources of vitamin C which helps curb stress hormones. Vitamin C also boosts the immune system which is affected adversely by stress. When the body is stressed, it also needs more vitamin C and consuming citrus fruits therefore helps it cope better with the stress.
Foods For Stress Management:
Avocados
Avocados contain omega 3 fatty acids which reduce stress and anxiety, improve mood and boost concentration. Avocados also contain magnesium which relaxes the mind and body. Avocados also contain B vitamins which are required for proper functioning of the nervous system. When the body is stressed, it has an increased need for the magnesium and B vitamins and consuming avocados therefore helps it.
Foods For Stress Relief:
Chia Seeds
Chia seeds are good sources of omega 3 fatty acids which reduce stress and anxiety, improve mood and boost concentration. Chia seeds also contain calcium, copper, fiber, iron, magnesium, manganese, phosphorous, protein and selenium. When the body is stressed, it has an increased need for magnesium and selenium and consuming chia seeds therefore helps it.
Chia seeds are also good sources of fiber and studies have shown that fiber-rich diets can help lower the risk for anxiety, depression and stress.
Chia seeds are also good sources of omega 3 fatty acids which help prevent spikes of stress hormone levels. Therefore add chia seeds to your diet every day.
Foods For Stress Management:
Fatty Fish
Fatty fish like salmon, mackerel and sardines are good sources of omega 3 fatty acids which can prevent spikes of stress hormone levels and reduce stress levels. They can also improve the mood since low levels have been linked to depression and anxiety. For optimum effects, aim to eat around 100g of fatty fish twice a week.
Foods For Stress Management:
Eggs
Eggs contain B complex vitamins and selenium. When the body is stressed, it has an increased need for these nutrients. Eating eggs therefore helps it. Eggs are also good sources of choline which may protect against stress.
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Foods To Avoid When Stressed
Foods that you should not consume when stressed include alcohol, coffee and simple carbohydrates.
Simple carbohydrates include bread, biscuits, cakes and cookies made from white flour as well as sodas and other sugary drinks. These foods should be avoided when one is stressed because they cause a rapid spike in blood sugar levels which is followed by a rapid drop. These changes are associated with the release of stress hormones and they can worsen the irritability and mood swings that a person can already be experiencing as a result of their stressful situation. Therefore steer clear from these foods.
Share with us in the comment section your views on the top 10 foods for stress management in Kenya.