A holistic nutritionist has revealed the best foods to consume when you’re feeling under pressure.
The Instagram page Holistic Healths, run by an anonymous nutritional advisor and herbalist, has provided a list of stress-busting foods packed with nutrients they claim provide calming effects. Walnuts, avocados and salmon, known for their health benefits, are also ideal for those stressful days thanks to their Omega 3 fatty acid content.
The post also highlights that almonds, chia seeds, spinach, and pumpkin seeds are rich in magnesium, which soothes the nervous system. Antioxidant-rich foods like blueberries, dark chocolate, pomegranate and green tea combat oxidative stress.
Oranges, strawberries, bell peppers, and kiwi, high in vitamin C, help reduce cortisol, the body’s primary stress hormone. Meanwhile, bananas, tofu, cheddar cheese and chickpeas, high in tryptophan, promote relaxation.
The post claims that complex carbohydrates such as sweet potatoes, oats, lentils, and quinoa can heighten serotonin levels – a neurotransmitter instrumental in communication between nerve cells. Further foods recommended for those feeling the pressure include yoghurt, kefir, kimchi, and sauerkraut due to their probiotic content which supports gut health.
Completing the list are hydrating snacks like cucumber, peaches, zucchini, and watermelon, known for their stress-reducing properties and energy-boosting effects. The caption of the Instagram post reads: “Feeling a bit overwhelmed? Certain nutrients help calm the mind, balance hormones, and keep your energy steady during tough times.
“Look for foods rich in calming minerals, mood-boosting compounds, and brain-supporting healthy fats. What you eat truly impacts how you feel!
“Magnesium: helps regulate the nervous system and reduces the release of stress hormones like cortisol. Omega-3 fatty acids: reduce inflammation and improve brain health, which helps regulate mood and lower anxiety.
“Antioxidants: combat oxidative stress caused by free radicals, which can worsen stress-related damage. Vitamin C: lowers cortisol levels and strengthens the immune system, which is often weakened by stress.
“Tryptophan: an amino acid that supports serotonin production, a neurotransmitter that improves mood and promotes relaxation. Complex carbohydrates: provides steady energy and promote serotonin production. They prevent blood sugar spikes, which can worsen stress.
“Probiotics: supports gut health, which directly influences mood and stress levels via the gut-brain axis. Hydrating foods: dehydration can exacerbate stress, fatigue, and irritability. Hydrating foods maintain electrolyte balance and energy.”
The post has received over 31,000 likes at the time of writing, and garnered several supportive comments. One user praised the advice: “This is so helpful. I love how nutrition plays such a key role in managing stress and supporting overall wellbeing. Magnesium and omega-3 are my go-to’s when I’m feeling overwhelmed, they really make a difference!”.
Others echoed similar sentiments with comments like, “Love this! Nourishing food can make all the difference” and “This is such a helpful breakdown. Nutrition really does play a huge role in managing stress.”
Further comments included: “Love the post, it’s very helpful” and “so helpful”. To complement these dietary suggestions, the NHS advises discussing feelings and practicing breathing exercises to manage stress, while healthy living guides also recommend exercise and taking time for oneself.