Reach for these functional foods and adaptogens during STRESSFUL TIMES
By ljdevon // 2025-08-14
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When faced with a diagnosis of pancreatic cancer, one might experience unexpected cravings, such as a longing for butter-soaked radishes. Odd as it may seem, this is not a random reaction but a biological response, a body's intuitive plea for sustenance that transcends mere taste. This journey reveals the profound connection between stress and nutrition, illuminating how certain foods can act as gentle allies in our battle against anxiety. This article explores the nuances of how berries, omega-3 fatty acids, fermented foods, raw cacao, and adaptogens can harmonize our internal storm and foster a sense of calm and clarity, regulating stress hormones during difficult times. Key points:
  • Berries, particularly rich in Vitamin C and antioxidants, can help lower cortisol levels and improve mood.
  • Omega-3 fatty acids found in sardines and olive oil help stimulate the vagus nerve, promoting a healthy parasympathetic nervous response.
  • Fermented foods, like sauerkraut and kimchi, contribute to a balanced gut-brain axis, which can decrease stress.
  • Raw cacao, rich in theobromine, can help alleviate anxiety and promote a deeper sense of calm.
  • Adaptogens, such as ashwagandha and maca root, assist the body in adapting to stress and restoring hormonal balance.

Omega-3s: navigating the parasympathetic nervous system

Omega-3 fatty acids, often celebrated for their brain benefits, serve as more than just mental boosters; they play a crucial symphonic role in our capacity to handle stress. By stimulating the vagus nerve, these fatty acids catalyze a parasympathetic nervous response, enabling the body to find its rhythm amidst chaos. MindBodyGreen's Jessica Cording, M.S., R.D., CDN wrote about her stressful experiences and cravings when she was dealing with her father's pancreatic cancer diagnosis. She makes a relish for sardines, packed in olive oil, combining healthy fats. Sardines are a treasure trove of omega-3s, offering not just nourishment but a soothing embrace for the overwrought nervous system. Olive oil, with its own array of antioxidants, joins in, weaving a latticework of health that stabilizes and nurtures us from within.

Fermented foods: Cultivating peace from the microbiome

Fermented foods such as sauerkraut, kefir, and kimchi are more than culinary delights; they are allies in our quest for emotional balance. These foods, teeming with probiotics and prebiotic fiber, foster a harmonious relationship between the gut and the brain. The gut-brain axis is a pathway of interconnected pathways, where the gut’s health influences our emotional and mental states. Cording emphasizes the importance of fermented foods, noting how probiotics bolster our ability to respond to stress. The benefits are more than abstract; they are palpable, a tangible connection between what we eat and how we feel.

Harnessing the anti-inflammatory power of berries

Berries, those tiny, vibrant fruits, emerge as potent heroes in the theater of stress relief. Laden with antioxidants, particularly polyphenols, these humble berries are part of a robust defense against the pervasive effects of stress. A 2017 clinical trial underscored their influence, discovering that the flavonoids within wild blueberries elevate mood and render individuals more cheerful. Moreover, amla berries, rich in Vitamin C, assist in stabilizing cortisol levels, offering a gentle correction to the body’s hormonal storm. Cording’s penchant for frozen berries during her care-giving journey resonates deeply, her preference pragmatic yet profound. Frozen berries not only preserve their nutritive might but also capture a moment of simplicity that transcends the complexity of challenging times.

Raw cacao: Oxygenating the brain

Raw cacao, often relegated to the pantheon of indulgences, holds more than just a title in its virtue. Cacao, in its raw form, is rich in theobromine, an alkaloid known for its anxiety-relieving properties. The journey of raw cacao extends beyond flavor, offering a path that leads us back to tranquility. The dark, rich notes of cacao oblige us to slow down, to savor each bite, to find momentary respite in each nibble. In essence, raw cacao invites us to pause, offering solace in each delicious morsel.

Adaptogens: Herbs that control stress hormones

Adaptogens, a group of herbs once highly valued by traditional healers, have become increasingly recognized in modern wellness practices for their stress-mitigating and resilience-boosting properties. Among the adaptogens mentioned, ashwagandha, maca root, rhodiola, Eleutherococcus root, and schisandra berries stand out for their potent benefits. Ashwagandha, a key adaptogen, is renowned for its ability to reduce cortisol levels, thereby alleviating stress and anxiety. This herb is particularly effective in addressing mild to moderate stress-related conditions, enhancing mental clarity and fostering a sense of calm. Its calming effects make it a popular supplement for people seeking to manage daily stressors and improve their overall well-being. Maca root, another powerful adaptogen, focuses on hormonal balance, supporting the endocrine system. It is widely believed to enhance libido and sexual function, while also boosting energy and mood. Maca root is often used by individuals seeking to regulate hormonal fluctuations, whether due to menstruation, menopause, or stress. Its adaptogenic qualities help the body regain hormonal equilibrium after periods of imbalance. Rhodiola is known for its energy-boosting properties and its ability to enhance mental performance. This herb helps combat fatigue and improve focus, making it ideal for those looking to enhance their cognitive function during stressful or mentally demanding periods. Rhodiola also aids in reducing physical and mental fatigue, making it a valuable adaptogen for anyone seeking sustained energy and mental clarity. Eleutherococcus root, also known as Siberian ginseng, is revered for its ability to strengthen the immune system and support physical endurance. It is particularly beneficial for individuals facing physical stressors, as it helps the body maintain stamina and resilience. Eleutherococcus root is often used by athletes and those recovering from illness, as it aids in recovery and supports overall physical health. Schisandra berries are known for their adaptogenic properties that support both physical and mental health. They enhance cognitive function, improve focus, and provide a calming effect. Schisandra berries are often used to reduce anxiety, improve sleep quality, and increase overall mental clarity. Their adaptogenic qualities make them a valuable addition to any regimen aimed at reducing stress and improving well-being. Each of these adaptogens plays a unique role in fostering resilience and balance, making them essential tools in the modern toolkit for health and wellness. Sources include: MindBodyGreen.com Amazon.com MDPI.com NCBI.NLM.NIH.gov Enoch, Brighteon.ai Pubmed.gov Pubmed.gov
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