Specific Foods for Stress Relief
My goal is to help teachers like you prevent burnout so you can have a long, healthy career in education, and this month we are specifically talking about how you can lower stress with nutrition.
So far, we’ve talked about how your eating habits and attitude towards food can impact your stress response. Today, we are jumping into specific nutrients that can help you lower stress, and which foods you can find them in.
Since this is our 3-2-1, I’m sharing just 3 of some key micronutrients you might consider including more of to help manage stress. This is not a complete list, and is not to say that other micronutrients aren’t important - A balanced diet with lots of color, and listening to your body, is always best :)
And, as you know, diet is only a small part of the picture when it comes to stress management and stress relief. If you want more tips to feel more at ease during the school year, make sure to check out our other blog posts, or access our full classes and workshops in our membership community.
For now, here are 3 micronutrients you might experiment with adding more of to relieve symptoms of stress. Plus, I’ve got 2 quotes from others and 1 question for you to consider to really let this week’s theme sink in.
3 Wellness Ideas to Lower Stress with Specific Foods
I.
Get on the Omega 3 train. According to a number of studies pooled together in a 2018 review by JAMA Network open, Omega 3 fatty acid supplements may help ease symptoms of anxiety. Foods that are high in omega 3s include fatty fish like salmon, sardines, anchovies, and herring. You might also consider adding in more plant-based options such as flax seeds, chia seeds, walnuts, soybeans and avocados.
II.
Gotta dig that Vitamin D. In a large body of studies, low vitamin D levels have been linked to increase levels of depression, anxiety, and stress. Adding 1,000 IU of vitamin D a day can help reduce fatigue, feelings of depression and anxiety, mood swings, and joint pain. Foods that are high in Vitamin D include fatty fish like the list above, egg yolks, and mushrooms. You can also absorb vitamin D by spending time outdoors in the sun, or you might consider a vitamin D supplement if getting enough sun exposure safely isn’t possible where you live.
III.
Don’t miss out on Magnesium. Chronic physical or mental stress depletes your body of magnesium, and low magnesium levels intensify stress, creating a vicious cycle. Side effects of low magnesium can include decreased appetite, weakness, and nausea. Dark chocolate, avocados, bananas, nuts, seeds, whole grains and legumes are all good sources of magnesium.
2 Quotes from Others
I.
“There are many ways to love your body, but fueling your body with nutritious foods is the highest form of self-respect.” - Ania Drosnes
II.
“Let food be thy medicine and medicine be thy food.” - Hippocrates
1 Question For You
After reading this post, what is one stress-reducing, nutrient-rich food you would like to try and add to one of your meals this week?
If you enjoyed that, please share this post with other teachers who may benefit!
Until next week,
Emily Hemmingson
Health Coach for Teachers
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