Nourish Body to Ease Stress: How Food Can Help You Heal

Are you feeling stress?  You are not alone.  These days, stress seems to be woven into the fabric of daily life. However proper food choices can nourish your body and assist in reducing your stress level.

From global conflict and climate change to inflation and racial injustice, it’s no wonder so many Americans are feeling overwhelmed. Since the COVID-19 pandemic, mental health concerns have risen sharply. This is especially true for adults aged 35 to 44, with reported diagnoses jumping from 31% in 2019 to 45% in 2023. Many in this age group are juggling with stress with demanding careers, parenting responsibilities, and financial pressures all while trying to keep up with the pace of modern life.

How Does Stress Affect Your Body?

Chronic stress doesn’t just weigh on your mind, it takes a real toll on your body. It can disrupt digestion, increase the risk of heart disease, cause unexpected weight changes, and even contribute to strokes. Long-term stress reduces the body’s ability to absorb essential nutrients, leading to further imbalances and health challenges.

How Does Food Affect Stress?

While we can’t control everything happening around us, we can take steps to care for our bodies and choice of food is a powerful place to start. Prioritizing quality sleep, regular movement, and diet with nutrient-dense foods gives your body the tools it needs to handle stress more effectively. Certain nutrients have been shown to support both physical and emotional recovery from stress. Here’s a closer look at how to nourish your body with stress-fighting nutrients and where to find them.

Stress-Fighting Nutrients

Complex carbohydrates

Complex carbohydrates play a role in serotonin production, a feel-good brain chemical that promotes calm, focus and emotional stability.  They are also packed with fiber and B vitamins to keep your energy steady.
You can find them in

• Raspberries, blackberries, strawberries
• Whole grains
• Lentils, beans
• Sweet potatoes

Omega-3 fatty acids

Omega-3 fatty acids help regulate mood, reduce inflammation, and support cognitive function by boosting serotonin and improving memory.
Great sources include:

• Walnuts
• Salmon, tuna, sardines
• Chia seeds
• Flaxseeds

Proteins

Proteins helps stabilize blood sugar and supports muscle maintenance, especially when paired with movement. They also help you feel full and satisfied longer.
Try adding:

• Almonds
• Dairy
• Pumpkin seeds
• Turkey

B vitamins

B Vitamins play a vital role in energy production and stress management. They support the nervous system and help improve your ability to cope during tough times.
Some B vitamin rich foods include:

• Asparagus
• Broccoli
• Kidney beans
• Spinach and kale

Vitamin C

Vitamin C is well-known for its immune-boosting power, Vitamin C also lowers blood pressure and cortisol (the body’s primary stress hormone).
Add more Vitamin C with:

• Oranges
• Strawberries
• Bell peppers
• Kale

Magnesium

Magnesium is a calming mineral that supports heart health and helps the body relax. Magnesium-rich foods can reduce anxiety and improve sleep.
Magnesium-rich picks:

• Avocados
• Black beans
• Pumpkin seeds
• Spinach

Selenium

Selenium is a powerful antioxidant that helps protect cells from stress-related damage and can even lift your mood.
Include foods like:

• Brazil nuts
• Chicken breast
• Shitake mushrooms
• Firm tofu

Extra Tips

Extra tips for eating well during times of stress include:

• Staying hydrated
• Limiting refined sugars, caffeine, and alcohol.
• Creating a routine can reduce decision fatigue by planning your meals ahead of time and having some healthy snacks on hand.

Conclusion

Stress is a part of life that can’t always be eliminated, but we can nourish ourselves in ways that strengthen resilience and promote healing. Small, consistent shifts in how we eat and care for our bodies can have a powerful ripple effect on how we feel; mentally, emotionally, and physically. Start by choosing one or two nutrient-rich foods to focus on this week and build from there. Your body and mind will thank you.

We invite you to grab a free download, Simple Tips for Nourishing Your Body here.

Kayley Dimond MSN, RN, brings over 12 years of diverse healthcare experience, from large hospitals to behavioral health outpatient care. With a bachelor’s in Psychology from Northern Illinois University and a master’s in Nursing from DePaul University, she combines clinical expertise with a deep understanding of mental health. As the Director of Nursing at a leading PHP/IOP treatment center in Illinois, Kayley is passionate about integrating evidence-based practices and high-quality standards into patient care and education.

Kayley is a guest blogger for Peace Family Counseling, located in Greenwood, Indiana. If you are experiencing low mood, we’d love to hear from you so we can join you on your journey to healing.  To connect with us, click here and one of our therapists will be in touch to see if one of our therapists will be the right fit for you.

Sources:

Stress in America 2023: A nation recovering from collective trauma

18 of the Best Stress-Relieving Foods

7 Nutrients to Help Combat Stress | Healthy Outlook