Vegan Foods That May Lower Stress and Cortisol

The article reviews plant‑based foods shown to reduce cortisol levels, linking diet with stress management. It also notes which foods may exacerbate stress, offering a balanced view of dietary impacts.

Most of us experience some form of stress. It’s the way that we react when we’re under pressure or when we’re in a situation that we feel we have no control over. It’s natural to seek out ways of feeling less stressed, and what works for some people won’t work for others, but, experts say that what we eat may also play a role. Stress triggers the hypothalamus region at the base of your brain, which sends off hormonal and nerve warning signals throughout your body. As a result, your adrenal glands release cortisol and adrenaline. Cortisol, the stress hormone, suppresses functions that your body doesn’t need in a fight-or-flight situation. This includes certain immune system responses, including your digestive system, your reproductive system, and growth processes. In turn, it releases simple sugars (glucose) into your bloodstream, enhances your brain’s use of glucose, and increases the availability of substances that repair tissues. RELATED: Get More Magnesium Into Your Diet for Better Bones, Sleep, and Overall Health Meanwhile, adrenaline boosts your energy levels, increases your heart rate, and elevates your blood pressure. After the perceived threat is over, your cortisol levels usually normalize so your body can resume its normal functions. But, if stressors are always present, then you might stay in fight-or-flight mode. Over time, chronic stress can lead to high blood pressure, sleep problems, headaches, gut problems, trouble concentrating, anxiety, depression, and an increased risk of heart disease, high blood pressure, and stroke. According to the Mayo Clinic, everyone reacts to it differently, depending on genetics, life experiences, and how you manage stress. So, what does science say about the diet-stress relationship? Certain foods can help lower cortisol while others have been linked to stress and anxiety. Research shows that diets with a strong emphasis on whole, plant-based foods are associated with lower stress, anxiety, and depression. These foods include fruit, vegetables, grains, and legumes and encourage little use of oil and salt. Meanwhile, a lot of highly processed foods that are high in added sugars, refined grains, and saturated fats are linked to higher cortisol levels. But, mastering the relationship between nutrition and stress isn’t always so straightforward. Chronic stress can make it harder for you to eat the foods that are known to help combat stress, Rhyan Geiger, RDN and owner of Phoenix Vegan Dietitian, tells VegNews. BECOME A VEGNEWS VIP: Get exclusive product deals, freebies, and perks galore! “When experiencing stress, people often crave foods that are higher in fat and sugar. Sometimes stress can even create a feeling of decreased motivation which leads to skipping or forgetting meals,” she says. These cravings for highly processed foods are due to increased cortisol levels. Geiger adds: “When adrenaline is increased from stress, it can decrease appetite.” While diet plays a role in how you experience stress, there are ways to reduce stress beyond eating vegetables and avoiding highly processed foods. This includes staying hydrated, adequate sleep, getting enough physical activity, and reducing alcohol and caffeine. A professional could also help if it’s available to you. “If you find that your stress is not improving, reach out to a mental health expert like a therapist for stress management techniques,” Geiger says. Vegan foods that can help relieve stress and anxiety In general, you should avoid highly processed foods and gravitate towards meals made from whole, plant-based ingredients. Keep in mind that not all packaged foods count as “highly processed.” Frozen pizza, fried food, deli meats, bacon, most fast food, cookies, and snack cakes count as highly processed, but frozen or canned vegetables, frozen fruit, canned beans, and whole grain pasta are considered healthy and convenient. Magnesium plays a vital role in stress and anxiety levels and has a strong influence on the part of the brain that regulates stress hormones. Hypomagnesemia, also known as magnesium deficiency, is associated with higher stress and anxiety levels. Research shows that a higher magnesium intake could help reduce feelings of stress, anxiety, and depression. “Foods like Swiss chard, nuts and seeds, legumes, and whole grains all have magnesium to help with the body’s stress response,” Geiger says. As far as nuts and seeds are concerned, almonds, cashews, and pumpkin seeds are good sources of magnesium. Other magnesium-rich foods include tofu, kale, spinach, collard greens, oats, avocados, bananas, and dark chocolate. A magnesium-rich breakfast could look like oatmeal with banana, nuts, and seeds or a tofu scramble with spinach and whole-grain toast. Try this recipe: Curry-Spiced Vegan Tofu Scramble Untreated, chronic inflammation can contribute to heart disease, arthritis, and depression over time, according to Hope Ricciotti, MD, and Toni Golen, MD, of the Harvard Women’s…

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