Whether it’s juggling deadlines, family commitments, or just the general busyness of life, stress can leave you feeling drained and overwhelmed. While it might feel like there’s no escape, your diet can actually play a role in helping you manage those tough moments.
The right nutrients can support your body’s ability to handle stress more effectively. If you’re feeling stretched too thin, here are nine nutrition tips to help you find a little calm amidst the chaos.
Magnesium: The Stress Soother
Magnesium plays a critical role in regulating your body’s stress response. It helps balance cortisol, a stress hormone, by blocking pathways that send cortisol to your brain. (1, 2, 3) Studies show that low magnesium levels can increase susceptibility to stress, making it essential to maintain adequate magnesium intake. (4, 5, 6)
Quick Tips to Boost Magnesium (1)
- Snack on Nuts and Seeds: E.g., pumpkin seeds, almonds, chia seeds
- Include Leafy Greens in Your Diet: E.g., spinach, broccoli, and edamame
- Opt for Whole Grains and Fish: E.g., oats, brown rice, salmon, lean ground beef
Probiotics: The Gut-Brain Communicators
Probiotics, found in fermented foods, support gut health and can influence your mood through the gut-brain axis—a communication network between your gut and brain. This connection allows signals to travel between the two, meaning what happens in your gut can directly impact how you feel, think, and respond to stress. (7) Research suggests that probiotics can help reduce perceived stress levels, improve mood, and even enhance memory during stressful situations by promoting a healthy gut environment. (8, 9)
Quick Tips to Boost Probiotics (10, 11)
- Eat Fermented Foods: E.g., yogurt, kefir, kimchi, sauerkraut, and miso
- Choose Probiotic-Rich Snacks: Look for “live and active cultures” on labels to ensure probiotic benefits
- Consider Probiotic Supplements: Consult with your healthcare provider to find a verified supplement that’s right for you
Vitamin D: The Mood Regulator
Vitamin D supports brain health and helps regulate inflammation, which can affect your stress response. (12, 13) Low levels of vitamin D are associated with higher perceived stress, while adequate intake can promote better mood regulation and reduce stress. (14, 15, 16)
Quick Tips to Boost Vitamin D (12)
- Incorporate Fatty Fish: E.g., salmon, sardines, and tuna
- Start Your Day with Eggs: Include the yolks, which are a good source of vitamin D
- Try Fortified Foods: E.g., fortified plant-based milks, breakfast cereals, and orange juice
Take Action and Manage Your Stress
Tracking your nutrient intake can provide you the insights to help you better understand the role your diet plays in stress management.
MyFitnessPal allows you to monitor your daily nutrient levels, highlighting gaps and providing you with the tools you need to help you achieve your health goals. Start logging your meals today and explore how nutrition might help you stress less.
Looking for tips to support other moods?
Return to our Feel Good Fall hub fore more tips to boost your self-care with targeted nutrition.
