'I'm a holistic nutritionist – try these foods on days you're feeling stressed'

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A holistic nutritionist has shared what foods to eat when you’re feeling stressed.

Holistic Healths, an Instagram page run by an unnamed holistic nutritional advisor and herbalist, has given a list of foods to eat to help with stress. All of the foods have certain nutrients in them that have calming effects.

Nuts, avocados and salmon are known for having various health benefits and they can also be good to eat on days when you’re feeling stressed. Some of the nutrients in the foods shared in the Instagram post include magnesium and antioxidants.

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Holistic Healths listed almonds, chia seeds, spinach and pumpkin seeds as being rich in magnesium which calms the nervous system. The post cites salmon, avocados, walnuts and avocados as mood boosting foods as they contain omega-3 fatty acids.

Blueberries, dark chocolate, pomegranate and green tea are rich in antioxidants which fight oxidative stress, according to the nutritionist. The next set of foods to eat when you’re feeling stressed listed by the post are oranges, strawberries, bell peppers and kiwi.

These are high in vitamin C so reduce cortisol, your body’s main stress hormone. The Instagram post lists bananas, tofu, cheddar cheese and chickpeas as being high in tryptophan, promoting relaxation.

It also claims that sweet potatoes, oats, lentils and quinoa boost serotonin, a neurotransmitter and hormone that sends signals between nerve cells, as they are all complex carbohydrates. The next group of foods to eat when you’re stressed shared in the post are yoghurt, kefir, kimchi and sauerkraut as they contain probiotics, live bacteria and yeast linked with improving gut health.

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Finally, cucumber, peaches, zucchini and watermelon are included in the post as being hydrating foods that are said to reduce stress and help with energy levels. The caption of the Instagram post provided further details.

It reads: “Feeling a bit overwhelmed? Certain nutrients help calm the mind, balance hormones, and keep your energy steady during tough times.

“Look for foods rich in calming minerals, mood-boosting compounds, and brain-supporting healthy fats. What you eat truly impacts how you feel!

“Magnesium: helps regulate the nervous system and reduces the release of stress hormones like cortisol. Omega-3 fatty acids: reduce inflammation and improve brain health, which helps regulate mood and lower anxiety.

“Antioxidants: combat oxidative stress caused by free radicals, which can worsen stress-related damage. Vitamin C: lowers cortisol levels and strengthens the immune system, which is often weakened by stress.

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“Tryptophan: an amino acid that supports serotonin production, a neurotransmitter that improves mood and promotes relaxation. Complex carbohydrates: provides steady energy and promote serotonin production. They prevent blood sugar spikes, which can worsen stress.

“Probiotics: supports gut health, which directly influences mood and stress levels via the gut-brain axis. Hydrating foods: dehydration can exacerbate stress, fatigue, and irritability. Hydrating foods maintain electrolyte balance and energy.”

The Instagram post has received 31,942 likes and plenty of comments. Multiple users described the post as being helpful.

One Instagram user said: “This is so helpful. I love how nutrition plays such a key role in managing stress and supporting overall wellbeing. Magnesium and omega-3 are my go-to’s when I’m feeling overwhelmed, they really make a difference!”

Another added: “Love this! Nourishing food can make all the difference.” A third commented: “This is such a helpful breakdown. Nutrition really does play a huge role in managing stress.”

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Further comments included: “Love the post, it’s very helpful” and “so helpful”. The NHS has issued advice to help with feelings of stress.

It recommends talking about your feelings to a friend, family member or health professional and to use calming breathing exercises. Also, the healthy body has given some stress-busting suggestions, including exercising and having some ‘me time’.