Comfort Eating Foods to Combat Stress
posted 26th April 2024
To finish April Stress Awareness Month, we will take a closer look at comfort foods and what we should really be eating to help combat stress. In times of stress, it is all too tempting to reach for those "comfort foods" that we perceive will make us feel better. Whilst we may get temporary help from the adrenaline boosting shot of caffeine or the neurotoxic blunting effects of alcohol or the dopamine hit from a cream cake, these things are only affecting our long term stress resilience in a negative way. You can learn more about building stress resilience in my article Gut Feeling: The Connection Between Stress and Digestion.
So here are my top 5 comfort foods to combat stress and build long term stress resilience:
1. Green Smoothie
Put together a smoothie with almond milk, ground flaxseed, chia seeds, green leafy veg such as spinach, a chopped apple, blueberries and dollop of kefir. Sweeten with a little honey or maple syrup if desired. This will provide a superboost of magnesium, potassium, B vitamins and vitamin C to support your nervous system, fibre and probiotics to support your gut microbiome, omega 3 to provide essential fatty acids and polyphenols to boost your antioxidants.
2. Herbal Teas
Certain herbal teas act as nervines which means they have a relaxing effect on our nervous system. These include chamomile, lemon balm, passionflower, hops, lavender and valerian. Chamomile tea has a mild sedating effect and is known as the "mother of the gut" helping calm our digestive system at the same time. Passionflower and Lemon Balm can also encourage better sleep as well as increasing resistance to stress. Lavender is known to elevate mood and the essential oil works well in this regard too.
3. Dark Chocolate
Eating dark chocolate with high cacao content can deliver antioxidants and minerals such as iron, magnesium, copper and manganese. Aim for chocolate with at least 70% cacao content but the higher the better. In a study involving dark chocolate and stress, half the participants ate 50g of dark chocolate and the other half ate a dark chocolate substitute. Two hours later, the participants engaged in a stressful activity and their levels of cortisol and adrenaline were measured. The group which ate the dark chocolate had lower levels of cortisol and adrenaline than the control group. The high polyphenol content of the dark chocolate seemed to play a part in this. However, keep in mind that dark chocolate still contains some sugar so should always be consumed in moderation.
4. Adaptogens
Adaptogens are plants, usually herbs or mushrooms, that help our bodies to cope with stress. They support multiple systems in our bodies to help them function for longer through stressful situations and temper the exhaustion that we might feel after we have been under stress. Not all adaptogens are the same and some can be dangerous for children or pregnant women so it is always best to seek professional advice before taking an adaptogen as a supplement. However, certain adaptogens are available as foods or teas and are worth including into your diet during higher times of stress. Examples are turmeric, goji berries, moringa, maca, nettle and mushrooms such as reishi, lions mane and cordyceps.
5. The Endocannabinoid System
This system comprises a complex cell-signalling function that helps regulate body functions including sleep and mood. It was only discovered in the early 1990s by researchers exploring THC, a well-known cannabinoid found in cannabis. We still have much to learn about this system but understand it plays a big role in keeping our internal processes stable and our body in homeostasis. Supporting our gut microbiome and maintaining an optimal omega 3:6 fatty acid ratio are great ways of supporting our endocannabinoid system. Organic extra virgin olive oil, black pepper, cinnamon, oregano, basil, lavender and rosemary are all thought to improve our endocannabinoid cell signalling and modulate the sensitivity of the cell receptors.
Nutrigenomics Testing
To find out more about how your own body deals with stress, including cortisol, adrenaline and the endocannabinoid system, it may be worth considering a Nutrigenomics Test. This can show your genetic blueprint relating to areas such hormones, neurotransmitters and detoxification and specific areas where you may need additional nutrient support. A targeted plan can then be put in place to address imbalances and bring your body back into balance and homeostasis. You can find out more about Medicinal Eating Bespoke Nutrigenomics Testing Packages here.
For further information about a Nutritional Therapy consultation please contact Medicinal Eating or email Janine at info@medicinaleating.co.uk.
