Pour yourself a calming cup of chamomile tea. Though light and dainty, this medicinal flower packs a powerful stress-reducing punch. Based on numerous research studies , chamomile may help reduce anxiety , improve sleep, and induce a feeling of calm.

You can even make a warming chamomile latte by blending chamomile tea with your favorite steamed non-dairy milk, such as almond or oat milk! If you thought broccoli was a top superfood, wait until you hear about the benefits of broccoli sprouts.

Why is this important? Well, as a potent phytonutrient found in various cruciferous veggies , sulforaphane contains some major health benefits.

Sulforaphane has been shown to exhibit antidepressant and anxiolytic-like effects while also decreasing inflammation and lowering cortisol.

So, mix them into your salad, add them as a topping to toasts , sandwiches, and wraps, and stir them into dips or spreads. Need some stress support? Try this tasty Golden Milk latte made with superfoods like turmeric, cinnamon, and ginger.

Step 1: Add the milk to a saucepan over medium heat. Once warm, add the rest of the ingredients and whisk. Step 2 : Pour into a mug and serve with a dollop of coconut whipped cream.

Unlike coffee, which can actually induce a stress response, matcha appears to have the opposite effect. Rich in brain-boosting properties like L-theanine and EGCG , matcha has been shown to benefit mental health. According to research , matcha has been found to benefit mood and mental health by activating serotonin and dopamine receptors in the brain.

From soothing stress and anxiety to boosting concentration, focus, and memory, there are so many reasons to mix matcha into your diet. Rich in vitamin D and omega-3 fatty acids , salmon is a tasty and effective way to combat feelings of stress.

Plus, salmon is a great source of selenium and vitamin B12 , and vitamin E , essential brain-healthy nutrients that reduce oxidative stress and support mental well-being.

For starters, magnesium helps stimulate GABA receptors in the brain, inhibit the stress response, and soothe the nervous system as a whole. Add them to your trail mix, blend them in your pesto or smoothie, or use them as a soup, salad, or sandwich topper.

RELATED: Protein Meets Pumpkin: 5 High-Protein Pumpkin Recipes You Need This Fall. A simple healthy diet hack to reduce stress? Keep your plate balanced! Here are the top nutrients to prioritize:. If you want to beat stress, load up your diet with protein-rich foods!

High-quality protein sources, such as nuts, seeds, wild-caught seafood, and lean meat, can positively affect your mood and mental health with little effort. Aside from reducing cravings, boosting energy, and balancing your blood sugar, protein-rich foods help supply the body with essential amino acids needed for mood-boosting hormone and neurotransmitter production.

Adding healthy fats to your diet such as nuts, seeds, and avocado can make for a calmer, less stressed you. Truthfully, healthy fats, like omega-3 fatty acids , are some of the most essential nutrients for brain health and mood. By this, we mean prioritize fiber and probiotic-rich whole foods!

While it may seem odd, gut-healthy foods are some of the best foods for stress and mental health. Between regulating GI function and other serious health conditions like stress, anxiety, and depression, the gut-brain connection has a major influence on mood and mental health!

Some great options include: fruits, veggies, whole grains, probiotic-rich yogurt, sauerkraut, and legumes. When reaching for carbs, opt for a complex source like sweet potatoes or oats. Rich in dietary fiber, complex carbs help balance blood sugar and stimulate serotonin production.

High-quality sources include: quinoa, millet, beets, oats, legumes, and sweet potatoes. RELATED: These Are The Healthiest Types of Carbs, According to an Expert. Based on the research , loading up your diet with these superfood ingredients might just be the secret stress-supporting hack we all need.

While stress is inevitable — and even healthy, in moderation — having ways to manage chronic, long-term stress is key to reducing serious health conditions and supporting overall health. And focusing on your diet is a simple, effective, and tasty trick!

Ready to melt or blend, chop, and cook your stress away? Turmeric Powder, 8 oz A uniquely warming and savory spice, turmeric has been a staple ingredient in Ayurvedic medicine for centuries.

While its powerfully anti-inflammatory compound curcumin helps reduce internal stress on a cellular level, anyone who has ever had a Turmeric Golden Milk Latte knows how comforting and calming it can be! TRY IT IN Smoothies. TRY IT IN Superfood Lattes.

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Fortunately, maca can help your body to develop tolerance to stress. Known to be a hormone balancer, maca balances the body hormones by controlling the functioning of the pituitary gland and the hypothalamus.

Once the entire hormone endocrine system is balanced, your body will be able to effectively keep stress and its effects at bay, despite the presence of stressors. Your mind will be able to relax, and you will sleep healthily. Being a stimulant, maca also increases body stamina and keeps your well-being in a pleasant state.

Ashwagandha Ashwagandha is an incredible adaptogen that is very popular, especially in the Ayurvedic tradition. As confirmed by studies, it calms stress by reducing the secretion of cortisol from the adrenal glands. Ashwagandha is also known to contain anti-inflammatory properties.

One great thing about it is that can both boost energy levels and calm you. Always look for a root form of Ashwagandha like KSM66 for potency and quality. Turmeric Turmeric, which is also known as Curcuma longa, is a herb, which has for a long time been used as the main component of two Chinese stress and depression medicines: Xiaoyao-san and Jieyu-wan.

Turmeric contains curcumin as the active component, which improves hypothalamic-pituitary-adrenal HPA axis dysfunction related to stress. Chinese Hawthorn Chinese Hawthorn has been used for centuries as a herbal remedy and is known as a key part of traditional Chinese medicine. This small red berry contains high amounts of polyphenols, which is a powerful antioxidant found in plants known for its ability to lower the risk of type 2 diabetes, asthma, premature skin aging and some cancers.

Studies indicate hawthorn may reduce blood pressure, and blood fat levels, in addition to also boosting your immune system, Chinese Hawthorn can anxiety and aid in digestion. In the end, managing stress and sleep is not simply taking powder or pills.

We must practice proper stress care, which often begins with our thoughts, daily nutrition and relationships with others. Creating healthy sleep hygiene habits such as reduced evening blue light, consistent bedtime, meditation and magnesium rich foods are all strategies to achieve the recommended 8hrs of sleep.

However, adding adaptogenic superfoods to your daily regime is an excellent way to assist your body in finding balance and overall health. Aeryon Ashlie is the founder of Aeryon Wellness, 1 Best Selling Author, On-air Radio Personality and Holistic Fitness Specialist.

Aeryon is a strong believer in the Holistic Intuitive Approach, and her latest venture of support supplements are a result of personal experience with adrenal, weight management and sleep issues.

The intention of Aeryon Wellness is to create products that offer support and provide education regarding the importance of the connection between mind, body and spirit to overall health and wellness. For more on these products, books, or upcoming events please visit www.

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It is an excellent source of magnesium and antioxidants, the perfect choice for a sleep aid. Organic Ashwagandha Powder , also known as Winter Cherry and Indian Ginseng, is ground from organically grown Withania somnifera roots and promotes a calm mind and encourages restful sleep, helping to reduce stress and anxiety.

Ashwagandha contains chemicals that help reduce swelling, calm the brain, and lower blood pressure; it is used for many stress-related conditions.

Drinking a glass of warm Organic Turmeric Latte before bedtime can help get you to get a good night's sleep. This is a must-have if you wake several times at night or are an insomniac.

Turmeric milk is said to hasten recovery and heal swelling. It helps you sleep so that you don't wake up feeling groggy in the morning. The combination of turmeric and milk, black pepper powder, cinnamon, and jaggery a product of date, cane juice, or palm sap , is the ideal recipe for a peaceful, restful night of sleep.

Organic Traditions Holy Basil Tea , Organic Hibiscus Tea, and Organic Lemongrass Tea promote a sense of calm that woos to sleep. These caffeine-free, herbal teas are packed with antioxidants and can be enjoyed as a relaxing tonic. Our Organic Ashwagandha Powder is one of the best in promoting calmness and encouraging restful sleep.

Organic Holy Basil, Organic Turmeric Latte, and Organic Ashwagandha Powder are our most popular organic natural sleep aids. They all promote a calm mind and encourage restful sleep. info organictraditions. Find a Store. Shop All Back Browse Back All Superfoods Bestsellers Limited Edition New Superfoods Morning Essentials Perfect Pick-Me-Ups Nighttime Essentials Superfoods Accessories SALE.

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A study observed 80 participants in a parallel, double-blind, randomized, placebo-controlled clinical trial. Participants received 80 milligrams of curcumin or placebo capsules to take daily for the course of two months. Participants who consumed the curcumin capsules reported significantly lower feelings of anxiety, stress and depression levels than those given the placebo.

Research suggests turmeric may be as effective in treating mood disorders as antidepressant medication Prozac. A animal study found rats that consumed curcumin experienced reduced anxiety, suggesting curcumin could be used as anti-anxiety in humans.

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Food Health. By Margaret Darby. Not to mention, just being stressed can increase your need for certain nutrients, such as magnesium, zinc, calcium, iron, and niacin , according to research.

Additionally, the causal relationship between diet and mental health conditions like depression can be tricky to definitively identify, but some research suggests that diet can affect mental health, while mental health can also affect diet.

Other research has pointed to gut microbiota — microorganisms in the intestine made up of good and bad bacteria — as an essential link to the relationship between what you eat and drink, and how you feel.

Fighting stress with food is a tactic available to everyone, Figueroa says. No expensive supplements or complex methodology is required. Drinking a warm cup of tea is one way to help make yourself feel calmer, says Sandra Meyerowitz, MPH, RD , an online nutrition coach and owner of Nutrition Works in Louisville, Kentucky.

They can help protect neurons against injury induced by neurotoxins, suppress neuroinflammation, and promote memory, learning, and cognitive function, according to research. Flavonoids are a class of good-for-you plants and fungi also found in dark chocolate , citrus fruits, and wine.

RELATED: Are You Sensitive to Caffeine? Dark chocolate in the diet can reduce stress in two ways — via its chemical impact and its emotional impact.

Chocolate feels like such an indulgence that it can be a real treat to simply savor a piece of it, and that feeling alone can help to reduce stress, says Meyerowitz. Dark chocolate, which is rich in antioxidants , may also help reduce stress by lowering levels of stress hormones in the body, according to a study that followed participants who ate about 1.

But be sure to enjoy dark chocolate in moderation, advises Meyerowitz. That means you should aim to eat only one-fourth of a small dark chocolate bar about 1 oz. Look on the label for two or three ingredients only, such as cacao beans, cane sugar, and cocoa butter. Additionally, a high cocoa content is also desirable.

A study found that dark chocolate with 85 percent cocoa may improve your mood more than chocolate with 70 percent cocoa. According to research , carbohydrates can temporarily increase levels of serotonin , a hormone that boosts mood and reduces stress.

Once serotonin levels are increased, people under stress have better concentration and focus. Unrefined carbs cause a quick spike and crash of blood sugar.

Complex carbs contain vitamins and minerals as well as fiber and so take longer to digest and have less of an immediate impact on blood sugar, according to the Harvard T. Chan School of Public Health. Because fiber can also support a healthy gut microbiome , reach for high-fiber foods , including whole rye, buckwheat, and brown rice , says Figueroa.

Avocados are not only delicious mashed into guacamole or sliced and added to a salad — they also offer omega-3 fatty acids. Research has found that high doses of these essential acids may reduce anxiety.

The possible superpower of avocados goes beyond their omega-3 fatty acids. They also consist of phytochemicals, fiber, and essential nutrients. A review of 19 clinical trials and five studies found that eating avocados may improve heart health, brain function, gut health, and weight management.

The researchers believe this is due to avocados having a relatively low caloric density and a low ratio of saturated fats to unsaturated fats, as well as being a good source of prebiotic fiber. Additionally, one large survey of U. adults suggested that avocados have been linked to better diet quality and nutrient intake as well as a lower risk of metabolic syndrome, which is a group of conditions that include high blood pressure and obesity.

Fight stress and help prevent heart disease by adding seafood to your plate. Fatty fish include tuna, halibut, salmon, herring, mackerel, sardines, and lake trout, according to the American Heart Association. Not a fish fan?

There are other whole-food options, like seaweed, chia seeds , flaxseeds, walnuts, and fortified food, such as certain brands of eggs , milk, soy milk , and nut milk.

You can also try omega-3 supplements in the form of fish oil , which can be found at your local drugstore or grocery store. RELATED: The Best and Worst Fish for Your Health. According to SleepAdvisor.

org , warm milk can have a relaxing effect on the body as well as on a psychological level. Also, the act of sipping a warm beverage curled up on the couch is innately relaxing.

Calcium-rich foods are an essential part of a healthy diet for bone health, but this nutrient may also help reduce depression. In a survey of almost 15, participants, symptoms of depression decreased as calcium intake increased. Milk and other dairy foods with calcium and added vitamin D can help muscles relax and stabilize mood.

One review even found that calcium may help ease symptoms of premenstrual syndrome. Nuts are full of nutrients, including B vitamins , along with healthy fatty acids.

Meyerowitz says B vitamins are an important part of a healthy diet and can help reduce stress. Almonds , pistachios, and walnuts may even help lower blood pressure levels. According to a small study , walnut consumption among college students was found to have a possible protective effect against some of the negative impacts of academic stress.

Findings from one review suggested that magnesium benefits individuals with mild to moderate levels of anxiety, but more trials are needed before making this treatment recommendation across the board. RELATED: 9 Foods High in Magnesium.

Some studies have found that high levels of vitamin C may help ease stress levels. One double-blind study reported that vitamin C reduced stress levels in participants taking mg per day.

Another review found that vitamin C supplementation could improve symptoms of stress -related disorders, such as anxiety and depression. Eating fruits like oranges, grapefruits, and strawberries is a good place to start.

The best way to support healthy gut hormones is with good-for-you bacteria called probiotics , Figueroa says.

According to Harvard Health Publishing , probiotics can help boost the immune system, protect against harmful bacteria, and improve digestion and absorption of nutrients. A study found that taking the probiotic Lactobacillus plantarum may alleviate symptoms of stress and anxiety, possibly due to a relationship between the gut microbiome and mood.

Food and Drug Administration FDA and the pills can be more expensive than their food form, Figueroa says. Fortunately, probiotics occur naturally in food, too, and appear to be slightly better than the pill form, though both are efficient carriers for good bacteria, according to another study.

She also recommends yogurt and fermented foods, including kombucha and miso, a Japanese fermented bean paste that can be found in miso soup. TRY IT IN Superfood Lattes. TRY IT IN Baking. Golden Turmeric Latte Recipe View Recipe. Maca Cinnamon Oatmeal Recipe View Recipe. Superfood Energy Smoothie Recipe View Recipe.

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