We all have bad days. However, if you’re feeling the pressure of everyday life a bit more often, you may be stressed. There are many different reasons why, which means that there are many things you can do to alleviate your stress.
Let’s take a look at how your diet can help reduce your stress levels.
What is Stress?
Stress is our body reacting to any change in our environment that requires a response of adjustment. Our bodies react to these changes through emotional, mental, and physical symptoms.
Stress is a normal part of our lives. Stress can be experienced through our environment, our thoughts, and our bodies. Even experiencing positive life changes can sometimes result in stress. Our human body is made to experience stress and respond to it, but sometimes it's just a bit much.
How Does Stress Affect Your Skin?
If you’re under a lot of stress, you may experience physical symptoms through your skin. This is because stress can cause a chemical reaction in your body, making your skin more reactive and sensitive to your environment. Stress can also make it more difficult for your body to heal itself.
One of the hormones that are released with stress is called cortisol. This chemical tells your skin to produce more oil, which can lead to breakouts, acne, and other skin issues.
If you have existing skin problems like eczema, rosacea, or psoriasis, stress can exacerbate these. It can also interfere with your daily skincare regime, as you may not have enough time to take good care of your skin. Stress can also create a catch-22 cycle, especially if you're experiencing skin issues as a result. The worse your skin gets, the more stressed you become.
The Best Diet for Stress
You may be surprised to learn that what you choose to include in your diet can often make or break your stress levels. Foods like refined carbohydrates and processed products can make your blood sugar levels skyrocket, before bringing it crashing down again. This cycle can invoke feelings of anxiety and stress.
To combat stress, incorporating a balanced diet rich in specific nutrients can help manage and reduce stress levels. Certain foods have been shown to support mental health by promoting relaxation, reducing anxiety, and enhancing mood. Here’s a list of foods that can help you combat stress:
1. Complex Carbohydrates
Complex carbohydrates help increase serotonin levels, a neurotransmitter that improves mood and promotes relaxation. Unlike simple carbs, they provide a steady supply of energy without causing blood sugar spikes.
- Whole grains: Brown rice, oats, whole wheat bread
- Sweet potatoes
- Quinoa
2. Fatty Fish
Fatty fish are rich in omega-3 fatty acids, which help reduce inflammation and anxiety by regulating neurotransmitters like serotonin and dopamine. Omega-3s are linked to lower levels of cortisol, the stress hormone.
- Salmon
- Mackerel
- Sardines
3. Leafy Greens
Leafy greens are high in magnesium, a mineral that can reduce symptoms of anxiety and improve sleep. Magnesium helps regulate the body’s stress response.
- Spinach
- Kale
- Swiss chard
4. Nuts and Seeds
Nuts and seeds are excellent sources of magnesium, healthy fats, and B vitamins, all of which help regulate mood and reduce fatigue caused by stress.
- Almonds
- Walnuts
- Flaxseeds
- Chia seeds
5. Citrus Fruits
Citrus fruits like oranges, lemons, and grapefruits are rich in vitamin C, which helps reduce cortisol levels. Vitamin C also supports the immune system, which can become weakened during periods of stress.
- Oranges
- Lemons
- Grapefruits
6. Berries
Berries are packed with antioxidants and vitamin C, which help lower stress levels and protect the body from the effects of oxidative stress.
- Blueberries
- Strawberries
- Raspberries
7. Dark Chocolate
Dark chocolate, in moderation, can reduce stress by lowering cortisol levels and boosting serotonin. It also contains magnesium and antioxidants that support brain health and relaxation.
- Opt for dark chocolate with at least 70% cocoa for maximum benefits.
8. Herbal Teas
Herbal teas, particularly those with calming properties, can help reduce stress and promote relaxation.
- Chamomile tea: Known for its calming effects and ability to reduce anxiety
- Green tea: Contains L-theanine, an amino acid that promotes relaxation
- Peppermint tea: Soothing and helps reduce muscle tension
9. Fermented Foods
Fermented foods are rich in probiotics, which are beneficial for gut health. A healthy gut microbiome has been linked to lower levels of stress and anxiety, as the gut and brain are closely connected through the gut-brain axis.
- Yogurt
- Kimchi
- Sauerkraut
- Kefir
10. Avocados
Avocados are packed with B vitamins, potassium, and healthy fats that can help reduce blood pressure and support brain function. These nutrients are critical in managing stress.
11. Bananas
Bananas are a great source of potassium and vitamin B6, which help the body produce serotonin. Eating bananas can promote feelings of calm and reduce anxiety.
12. Turmeric
Turmeric contains curcumin, an anti-inflammatory compound that may help reduce anxiety and depression. It boosts the brain’s production of serotonin and dopamine.
Incorporating these nutrient-rich foods into your diet can support stress management, help balance your mood, and promote overall well-being. In addition to eating well, staying hydrated and practicing mindful eating habits can further support a calm and balanced mind.
Choosing the Right Skincare
As you begin to think about your diet is affecting your stress levels, it could be worth changing up your daily skincare routine, as well. However, there are a lot of products out there to avoid, filled with nasty chemicals that could only be adding to the problem.
Veletta Skincare offers a range of 100% plant-based, natural, vegan, cruelty-free skin products that are made right here in New Zealand. If you're thinking about trying a new approach to your skincare, we recommend our bestselling Facial Cleansing Oil. This nourishing skincare product hydrates your skin while keeping any excess oil at bay. Similar to the anti-aging Facial Oil, our cleanser is formulated with inflammation in mind. Once all is said and done, we recommend adding to the luxury with our Facial Moisturiser that will naturally keep your skin nice and moist throughout the day with natural minerals and vitamins.
Get more out of your diet and skincare regime, and kick stress to the curb!
