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No matter what stage of life you’re in, you may feel negative effects of stress more now than you did a few years ago. Over time, those everyday pressures can lead to depression, anger, and physical symptoms like an upset stomach. And long-term stress can lead to major health problems, like cancer and Alzheimer’s disease.1
There’s no way to stop stressful situations from happening. But when they do arise, you can help your body and mind handle them better. Regular exercise, relaxation techniques, supplements, and healthy foods can provide stress relief.
It may sound too good to be true. How can foods and supplements benefit your mental health? The release of stress hormones such as adrenaline and cortisol cause inflammation. A healthy diet that reduces inflammation can help your body offset the physical effects of stress. By lowering inflammation throughout your body, you can improve your total health — what’s good for the body is good for the mind.
Protect your brain and body
If you’re hoping to improve your physical and mental health, food can be powerful medicine. Whole ingredients like fruits, vegetables, healthy fats, and complex carbs can help you feel better — inside and out.
Want to make a whole-food diet even better for your brain? Try adding turmeric, ginger, and flaxseeds, says Sean Hashmi, MD, physician and regional director of weight management and clinical nutrition for Kaiser Permanente Southern California. These foods help lower inflammation throughout your body, which can improve your overall health.
Turmeric
Turmeric contains curcumin, which has anti-inflammatory properties. It boosts a protein in the brain that’s important in memory and learning, says Dr. Hashmi.
For the most benefit, cook with the actual root, Dr. Hashmi says. You can grate it into stews, soups, and chili. Or cook eggs, chicken, vegetables, and potatoes with a few dashes of dried spice. Be sure to add some black pepper too — it helps your body absorb the turmeric.2
Ginger
Ginger is known for helping digestion. But it also has been shown to have anti-inflammatory properties — especially when paired with turmeric.3
And like with turmeric, you’ll get the most health benefits if you cook with the root. You can also add it to smoothies or steep a few slices with your tea.
Ground flaxseeds
Ground flaxseeds are a type of omega-3 fatty acid that may help reduce the risk of stroke, says Dr. Hashmi. Flaxseed helps lower blood pressure and bad cholesterol (LDL).4,5 Both of these health issues increase the risk of stroke.
“Everybody can use a little bit more flaxseed in their diet,” says Dr. Hashmi. Sprinkle ground flaxseed on salad or cereal, use it to thicken a smoothie, or add to baked goods. You can use it to make a vegan egg replacement in recipes like pancakes and muffins. Just soak 1 tablespoon of ground flaxseed in 2.5 tablespoons of water for about 5 minutes.
Help your body find balance
If you want extra support to feel calmer and happier and get better sleep, adaptogens may help.6 Adaptogens are herbs, plants, or mushrooms that help your body better manage stress. They reduce cortisol, a stress hormone that affects your mood.7
Adaptogens have gained popularity in the United States recently. But many have been part of traditional medicine for hundreds of years. Here are Dr. Hashmi’s picks for adaptogens that help reduce stress and lower inflammation.
Ashwagandha
If you often reach for caffeine or sugar for a midday pick-me-up, you may want to try ashwagandha. This adaptogenic herb is used to lower stress, anxiety, and fatigue. Ashwagandha can help relieve symptoms of mild depression, says Dr. Hashmi. It may also lessen stress-related food cravings and make it easier to focus.8,9
You can take ashwagandha as a powder (mixed into a smoothie or tea), liquid, or pill. It can take time to work, so use it as often as directed to see the best results.
Note: You shouldn’t use ashwagandha if you’re pregnant or breastfeeding.
Lion’s mane mushroom
This medicinal mushroom, which looks similar to a shaggy lion’s mane, is rising in popularity because it may offer certain health benefits. Animal studies have found that lion’s mane mushroom may help prevent age-related memory loss, but more human studies are needed.10 A small study of young adults showed it may improve mental function and reduce stress compared with a placebo.11
Lion’s mane is often sold as a powder, tea, or coffee additive. Some people take it as a substitute for caffeine with the goal of improving mental performance and focus.
Before starting new foods and supplements, be sure to talk with doctor first, especially if you are on a medication treatment plan since some foods and supplements may not be right for you or may interfere with certain medications. Check trustworthy sources like the Natural Medicines Comprehensive Database or research different brands as supplements are not regulated by the federal government.
More stress-fighting strategies
For additional support, check out our wellness resources, including self-care apps or Wellness Coaching by Phone.