Find Out Plant-Based Secrets for Stress Management

Now, Let us discuss how plants containing essential nutrients do wonders in the human body.

21:41 06 September 2024

Can a can of soup help stress? You might be surprised to learn that the answer is a resounding yes. While it might seem odd to you, how can a simple meal containing only veggies help us in managing stress? But it is true.

Keep in mind that whenever we are facing any kind of emotional disturbance it is very important to focus on what you are eating. Because every food has its own psychological effects on our body, so be aware!

You might not know that a well-thought-out meal plan for anxiety often includes mood snacks and dishes that help stop stress eating. 

The most interesting thing here to know is that out of all mood snacks, the majority of them are plant-based foods that fight cortisol for stress management.

How Plant-Based Diet is Helpful in Stress Management?

Now, Let us discuss how plants containing essential nutrients do wonders in the human body.

1- Mood with Nutrients

You might have heard many times about the significance of plant-based foods in supporting your body’s response to stress. For example, it is most commonly believed that leafy greens like spinach and kale are rich in magnesium. 

Keep in mind that magnesium with some other minerals helps in muscle relaxation and regulating your body’s stress response. 

Now, what would be your response to the question, can a can of soup help stress to go away from the body? You are now already aware of its answer. Right?

Much research has been done that clearly proved that magnesium deficiency is directly related to increased stress and anxiety in the human body.

2- Powerful Antioxidants for Stress Relief

As we all know very clearly that all fruits and vegetables, especially berries, are full of antioxidants. But do you know that these compounds also protect your cells from damage caused by stress?

If not, then keep in mind the name of Blueberries. They are best known for their high antioxidant property.

Interestingly, studies have already suggested that antioxidants can help lower inflammation and support mental well-being. 

So what’s about the idea of adding antioxidant-rich foods into our diet for stress reduction?

3- Stabilize Your Mood with Whole Grains

Whole grains, such as brown rice and quinoa are considered as a steady source of energy making us feel fuller for a long time. 

This is due to the reason that whole grains release energy slowly as compared to refined carbs which cause blood sugar spikes and crashes right after their intake.

So, what do you think is the better option? The one who works slowly and doesn't disturb your body's system or the one who suddenly makes changes?

Of course, your answer is in favor of whole grains. It would not be wrong to say that they keep your mood stable and reduce the risk of stress-related mood swings.

Therefore, it is highly recommended to Include these whole grains in your meals for a more balanced and calm state of mind.

4- Healthy Fats for Brain Health

You might know that nuts and avocados are undoubtedly rich sources of healthy fats. But do you also know that it leads to the support of brain function? 

Let’s have an example of walnuts and flaxseeds which we all know are rich in omega-3 fatty acids. You would be amazed to know that these are best known to improve mood and reduce anxiety. 

Now, if you’re wondering about how? It is worth mentioning here that studies have shown that omega-3s can positively affect brain health and stress management. 

Therefore, the addition of these fats to our daily routine can help maintain a positive mood and manage stress more effectively.

5- Gut Health and Stress Connection

You might not be aware of the fact that plant-based foods like fermented vegetables and legumes promote a healthy gut microbiome. 

The more interesting part is that a balanced gut is directly linked to better mental health and stress management. 

Yes – you have understood it right!

Let us tell you that research indicates that a diverse gut microbiome can positively influence your mood and reduce stress. 

So, what about the idea of eating foods that support you to stop stress eating with gut health? It can be a great idea to help you feel more resilient in the face of stress.

What are Mood Snacks?

Stress eating is something many of us experience when life gets overwhelming or too rough. Every person's response to the stress method is different. Some leave eating while some start binge eating.

Instead of reaching for unhealthy snacks, let us tell you there are plenty of plant-based options available to enhance your mood and help you avoid stress eating. 

So, all you can call them "mood snacks" that will help you fulfill your hunger. Don't think, they are boring food options. In reality, they are not only delicious but also packed with nutrients that keep you feeling calm and satisfied.

The Best Mood Snacks to Stop Stress Eating

Here are the most recommended food options that can surely fulfill your hunger and also help you to stop stress eating as well.

Nuts and Seeds 

You’ve heard it right—nuts and seeds are best for stress relief! Just because of the presence of healthy fats and Omega. Nuts like almonds and walnuts, and seeds such as chia and sunflower help reduce stress and improve mood. 

Therefore, It would not be wrong to say that a small handful can be a perfect choice for snacking when you’re feeling stressed. 

Dark Chocolate

You’ve heard it right—dark chocolate is a mood enhancer! It is so said because it has antioxidants and also a little caffeine that gives you a gentle energy boost without a crash. 

The most amazing thing about Dark chocolate is that it increases endorphin levels. Remember these chemicals are your brain's natural "feel-good" chemicals? 

It is highly suggested to opt for dark chocolate with at least 70% cocoa for the best mood-boosting effects.

Fresh Fruits

Did you know fresh fruit can lift your spirits? If not then keep noting that fruits like bananas, berries, and apples are sweet and full of vitamins. 

As we all know Bananas are also high in vitamin B6. Want to know the best part?

Vitamin B6 directly plays an important role in the production of serotonin. All of it leads to an improved mood by reducing stress. 

So, we would recommend you consider the choice of these fruits that are undoubtedly a tasty and healthy way to improve your mood. Isn’t they?

Hummus with Veggies

You might have heard that hummus with veggies is more than just a tasty snack—it’s good for your mood too! 

So, you can prefer this option as a mood-enhancing snack to keep you full and satisfied. 

Pro Tip: If you pair hummus with crunchy veggies like carrots or cucumbers, it will help you regulate blood sugar levels. This is really a good snack option for diabetic or PCOS patients who can prevent energy crashes

Avocado Toast

You’ve heard it right—avocado toast is a mood-boosting snack! All you need to do is to spread avocado on whole-grain toast for a satisfying snack option. 

In this way, the fiber from the toast and the healthy fats from the avocado help you feel full and balanced, which can curb stress eating.

Popcorn

Did you know air-popped popcorn is a smart snack choice? Because It’s low in calories and high in fiber. So make it a great option for when you need something crunchy and satisfying. 

Remember to avoid excessive salt and butter. Instead, try seasoning it with a little olive oil and herbs for a tasty, stress-reducing treat.

Smoothies

Looking for a tasty tip? Let me tell you about the smoothies — a powerful mood booster! 

All you have to do is blend any of your favorite leafy greens, fruits, and plant-based milk. It’s done. Now you are up for a quick, nutritious snack!

Cortisol Inducing Food List to Avoid

 

• It's better to limit the intake of sugary snacks and desserts that lead to mood swings and stress.

• Try to avoid Caffeine because you should know in the cortisol inducing foods list it is on top because it disrupts sleep and increases stress.

• Fast Food like burgers, pizza, and unhealthy foods may lead to poor mood and high stress so limit them too.

• Alcohol intake is also not good for you. It worsens your mood and increases stress so avoid them.

• Processed foods like packed chips, snacks, and crackers can Negatively impact mood and stress.

• High-sugar breakfast cereals are hyped a lot these days. But they can also cause blood sugar spikes and stress.

• White bread and refined carbs may affect your body with unstable blood sugar and increased stress so limit their use.

• Try to avoid the use of artificial sweeteners as they upset the gut and mood resultantly lead to stress.

Concluding Thoughts

Now, it would not be wrong to say that plant-based are the powerhouses in your daily routine for effective stress relief. Nuts, dark chocolate, and fresh fruit aren't just tasty. In fact, are the best mood snack options that combat cortisol and curb stress. 

So, it’s far better to plan a strategic meal plan for anxiety to stop stress eating. Pick out these choices to boost your mood and achieve lasting stress relief!