Eat your way to calm: the best and worst foods for stress management
February marks Healthy Lifestyle Awareness Month, a vital opportunity to reflect on our daily habits and their far-reaching impacts on our well-being.
Recent findings from a Pharma Dynamics survey reveal that stress levels in South Africa have surged by a staggering 56% since the onset of the Covid-19 pandemic.
In another concerning trend, 81% of individuals have turned to unhealthy food for comfort, highlighting the critical role food choices play in stress management.
Short-term stress can trigger headaches, stomach cramps and even weight gain, while chronic stress can wreak havoc on your immune, digestive and reproductive systems.
If left unchecked, it can lead to serious conditions such as obesity, type 2 diabetes, heart disease, depression and anxiety, as highlighted by the National Institute of Mental Health (NIMH).
How can we better manage stress through food? It turns out that some foods can ease anxiety and boost brain function, while others can make things worse.
Let’s take a closer look at the best and worst foods to eat when you’re feeling overwhelmed.
The best foods to eat when you’re stressed:
Dark chocolate
A small piece of dark chocolate (70% or higher) can help reduce stress hormones like cortisol while boosting serotonin, the feel-good hormone. Plus, it’s packed with antioxidants that support brain function.
Fatty fish
Fish like salmon, sardines and mackerel are rich in omega-3 fatty acids, which reduce inflammation and improve mood.
A study published in the “Journal of Clinical Psychiatry” found that omega-3s can help lower anxiety levels.
Avocados
This South African favourite is high in B vitamins, which support brain health and fight stress. They’re also loaded with healthy fats that keep you feeling full and satisfied.
Nuts and seeds
Almonds, walnuts, sunflower seeds and pumpkin seeds are packed with magnesium, a mineral that helps regulate cortisol (stress) levels.
They also provide a good dose of protein and healthy fats to keep your energy stable.
Rooibos tea
This proudly South African tea is naturally caffeine-free and is rich in antioxidants that help combat stress. It also contains aspalathin, a compound known to lower stress hormones.
Worst foods to eat when you’re stressed
Sugary snacks and pastries
While sugar might give you a quick energy boost, it also leads to a crash, making you feel even more tired and moody. Too much sugar can also increase inflammation, which worsens stress.
Caffeine overload
We all love our morning coffee but too much caffeine can spike adrenaline and cortisol making stress and anxiety worse. It can also disrupt sleep, which is crucial for stress recovery.
Limit yourself to one or two cups a day and switch to rooibos tea in the evening.
Processed foods and fast food
Highly processed foods are loaded with refined carbs, unhealthy fats, and artificial additives, which can trigger inflammation and negatively impact brain function.
Alcohol
Many South Africans turn to alcohol to unwind, but it actually disrupts sleep, dehydrates the body and increases anxiety in the long run.
Fried foods
Fried foods are high in trans-fats, which can lead to inflammation and sluggish digestion, making stress symptoms worse.
The food you eat plays a powerful role in how you feel, both physically and mentally. While reaching for comfort food in times of stress is tempting, the long-term effects can worsen anxiety, fatigue and mood swings.