Stress! We all experience it on some level. What exactly is it and what does it do to our bodies? In simple and broad terms, when our bodies are stressed, we release a hormone called cortisol. Commonly referred to as the stress hormone, it sends an instant signal that helps the body deal with whatever stressor has presented itself. This happens mainly by attempting to regulate blood pressure and reduce inflammation. However, if this happens too often or becomes a chronic issue, it can begin to have a negative effect. An excess of cortisol, the result of ongoing stress, harms rather than helps by making stress feel more consuming and intense.

So what can we do about it? There are several ways to help reduce stress that can be personalized to your preferences and lifestyle. Physical activity is a great way for our bodies to counteract the long-term effects of chronic stress. Activity can range from peaceful walks or yoga to something more high impact like hiking, tennis, or fitness classes. Physical activity doesn’t have to mean, though, hours spent at the gym or overly intense workouts. The main goal is about stress reduction so mix in some low key ways to relax as well. Slipping relaxation into your day could include listening to an audiobook or motivational podcast during your work commute. Reading or meditation might be the perfect way to unwind from your day. Be sure to prioritize your choices to be something you enjoy (rather than endure) or you may find you actually end up adding more stress instead of relieving it.

While physical activity and relaxation are important and effective ways to control and reduce stress, did you know that you can also reduce stress through dietary choices? Yes, that’s right, food can help fight the effects of stress! When we experience those feelings of being overwhelmed and exhausted, it can quickly impact our food choices. And that’s understandable. After all, there are many activities we can put off until another day, but eating is something we need to do on a daily basis. Being aware of and being prepared for healthier foods and supplements can help us plan ahead and be prepared for those moments when the impacts of stress are at their worst. Here are five stress-friendly foods that we love:

1. Omega 3 Fatty Acids - “These healthy essential acids are known to reduce stress and anxiety, boost concentration, and improve mood” according to the National Center for Complementary and Integrative Health. They can be found in several nutrient-dense foods like salmon, tuna, halibut and avocado. Check out the MRC Cookbook for recipe ideas and suggestions. If you don’t prefer or are not consuming these foods through your regular diet, consider supplementing with a high quality Omega such as MRC’s Essential Fatty Acids. 
2. Gut Healthy Foods - The connection between stress and our immune systems has become more widely researched in recent years. An estimated “70 to 80% of our immune system is reliant on our gut, so if we correct our gut, we correct a lot of our immunity,” explains Registered Dietician Courtney Barth with Cleveland Clinic. A strong immune system is crucial to managing stress and its side effects. Yogurt, kimchi, sauerkraut and pickles are all probiotic-rich foods that support gut health. At MRC, our favorite of these is plain, nonfat Greek yogurt - packed with protein and lower in sodium than pickled options.
3.  Herbal Teas - Often just the ritual of preparing a cup of tea can be relaxing by itself. “There's a soothing effect of sipping a warm drink, regardless of the flavor — but certain herbs, like lavender and chamomile, have been shown to have a relaxing effect on their own.” says Sandra Meyerowitz MPH, RD in an article for Everyday Health. Lemon balm, kava, valerian and mint also have soothing effects. Not into hot tea? Any hot tea can be consumed as an iced tea as well. There are many varieties, blends and brands available at your local grocery store. 
4. Foods High in Protein - Protein-rich foods such as meat, seafood, poultry, and legumes provide nutrients in a way that helps balance our blood sugar levels. A body that experiences a chronic state of low blood sugar can increase cortisol. It can happen when we skip meals, but also when we have foods that are high in processed carbohydrates and low in protein. When we are stressed, it’s tempting to go with the most convenient options like fast foods; so if you need extra support, MRC has protein supplements in a variety of drinks, soups, bars and snacks. We also have an extensive collection of recipes and tips to help you plan ahead so you can always have healthy options on hand. 
5. Foods High in Fiber - Another effective way to avoid the increase in cortisol due to low blood sugar is to eat foods high in fiber. Berries are simple, low calorie sources of fiber that require little effort to include in your day. Almonds are also very convenient, just have a few snack bags tucked away in your purse, laptop bag or backpack. Green vegetables such as broccoli and kale are another great way to increase fiber intake and can be prepared in a variety of ways. If you find it a struggle to work enough fiber into your daily routine, talk with an MRC Coach about adding in MRC’s Fulfill Fruit Fiber for an added boost of fiber in your day.

While it would be difficult to manage the side effects of too much stress with food alone, it can be our first line of defense considering we eat and drink every day. There might not always be time for de stressing activities in every day, but you will always eat every day. So, a healthy diet that promotes a healthy stress response is important! If you would like more information on how to incorporate these suggestions into your daily routine, please reach out to your MRC Coach - who will collaborate with you on a more personalized approach to meet your weight loss and wellness goals. Ready to get started on a less stressful weight loss journey? Click here to connect with a local MRC Team and schedule a free consultation.