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 and urticaria. 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
A study found that eating 40 grams of dark chocolate every day for 2 weeks reduced stress in female medical students. Dark chocolate contains antioxidants which reduce stress hormones. Savoring it 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 the B vitamins, vitamin C, magnesium and selenium. Eating dark chocolate daily therefore helps it. As you do so, ensure that it contains atleast 70% cacao.
Foods For Stress Reduction:
Herbal Teas
Drinking warm herbal teas like chamomile tea and lavender tea 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.
Chamomile tea is another beneficial tea for stress management since it promotes restful sleep and reduces anxiety and depression.
Foods For Stress Relief:
Wholegrain Bread
Wholegrain bread, atta chapatis, pasta and breakfast cereals made from wheat, oats and barley contain B vitamins which are required for proper functioning of the nervous system. B vitamins are also required to produce dopamine and serotonin which regulate the mood.
Wholegrain foods are also good sources of magnesium and selenium. When the body is stressed, it has an increased need for the B vitamins, vitamin C, magnesium and selenium. Eating whole grains therefore helps it. Wholegrains also raise serotonin levels which is a calming, feel-good brain chemical that results in a feeling of emotional wellbeing. Wholegrain foods also stabilize blood sugars which results in feeling balanced.
Foods For Stress Management:
Green Leafy Vegetables
Green leafy vegetables like spinach, sukuma wiki and swiss chard are good sources of vitamin C. They 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. When the body is stressed, it has an increased need for the B vitamins, vitamin C, magnesium and selenium. Eating green leafy vegetables therefore helps it.
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.
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 the B vitamins, vitamin C, magnesium and selenium. Eating 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.
Foods For Stress Relief:
Citrus Fruits
Oranges, tangerines, grapefruits and other citrus fruits are good sources of vitamin C. When the body is stressed, it needs more vitamin C. Eating citrus fruits therefore helps it cope better with the stress and the vitamin C also helps curb the stress hormones. Vitamin C also boosts the immune system which is affected by stress.
Foods For Stress Management:
Avocados
Avocados contain omega 3 fatty acids. Omega 3 fatty acids 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 B vitamins, vitamin C, magnesium and selenium. Eating avocados therefore helps it.
Foods For Stress Reduction:
Bananas
Bananas contain magnesium which relaxes the mind and body. When the body is stressed, it has an increased need for the B vitamins, vitamin C, magnesium and selenium. Eating bananas 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 the B vitamins, vitamin C, magnesium and selenium. Eating 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 can help prevent spikes of stress hormone levels.
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.
Beef and Chicken
Beef and chicken contain B complex vitamins and selenium. When the body is stressed, it has an increased need for these nutrients. Eating beef, chicken and eggs therefore helps it.
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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 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.
Share with us in the comment section your views on the top 10 foods for stress management in Kenya.