What foods calm your nervous system?
As you navigate through the stresses of daily life, you may feel like you’re constantly on edge.
The good news is certain foods can help calm your nervous system, leaving you feeling more relaxed and at ease.
Your nervous system is responsible for sending signals throughout the body and coordinating your bodily functions. It is made up of two branches - the Sympathetic Nervous System (SNS) and the Parasympathetic Nervous System (PNS).
The Parasympathetic Nervous System (PNS) is responsible for your fight or flight response, while the Parasympathetic Nervous System (PNS) helps you relax and rest.
When the Parasympathetic Nervous System (PNS) is activated, you tend to feel calmer and at ease.
Some of the most beneficial foods that can help to activate the Parasympathetic Nervous System (PNS) and provide relaxation to the nervous system are available from most grocers and supermarkets.
Dark chocolate
Who said that indulging in chocolate is always bad for you? Dark chocolate is one of the best foods to calm your nervous system due to its high content of flavonoids. Flavonoids have been shown to have a positive impact on the Parasympathetic Nervous System (PNS), leading to increased feelings of relaxation and reduced stress levels. So next time you’re feeling stressed, consider reaching for a square of dark chocolate to help you unwind.
Blueberries
Blueberries are a great source of antioxidants, which help protect our bodies from damage caused by free radicals. They also contain high levels of vitamin C, which has been shown to reduce cortisol, the hormone associated with stress. In fact, a study published in the “Indian Journal of Clinical Biochemistry” in 2012 found that consuming blueberries for just 6 weeks led to significant reductions in cortisol levels.
Salmon
Salmon is a great source of omega-3 fatty acids, which have been shown to have a positive impact on the nervous system. Omega-3s have been linked to reduced inflammation in the body and improved brain function, both of which can help reduce stress levels. A study published in the “Journal of Nutrition” in 2012 found that consuming omega-3s led to reduced anxiety and inflammation in the body.
Chamomile tea
Chamomile tea is a popular herbal remedy for reducing stress and anxiety. It contains compounds called apigenin and luteolin, which have been shown to have a calming effect on the nervous system. A study published in the “Journal of Clinical Psychopharmacology” in 2013 found that chamomile extract was effective at reducing symptoms of anxiety and depression in patients with generalized anxiety disorder.
Almonds
Almonds are a great source of magnesium, a mineral that has been shown to help regulate the nervous system. Magnesium has been linked to reduced anxiety and improved sleep quality, both of which can help reduce stress levels. A study published in the “Journal of Research in Medical Sciences” in 2006 found that magnesium supplementation led to significant reductions in anxiety levels in patients with chronic kidney disease.
Avocado
Avocado is a great source of healthy fats, which can help improve brain function and reduce inflammation in the body. It’s also a good source of potassium, which can help regulate blood pressure and reduce stress levels. A study published in the “Journal of Nutrition and Metabolism” in 2021 found that consuming avocados led to increased feelings of satiety and reduced overall calorie intake, which can help reduce stress levels in the long term.
Spinach
Spinach is a great source of magnesium and vitamin C, both of which have been shown to have a positive impact on the nervous system. Magnesium has been linked to reduced anxiety, while vitamin C can help reduce cortisol levels. Spinach is also a good source of iron, which can help prevent fatigue and improve overall energy levels, reducing feelings of stress and anxiety. In fact, a study published in the Journal of Ayurveda and Integrative Medicine found that consuming spinach led to significant reductions in anxiety levels in patients with generalized anxiety disorder.
Turmeric
Turmeric is a spice commonly used in Indian cuisine and is known for its anti-inflammatory properties. It contains a compound called curcumin, which has been shown to have a positive impact on the nervous system. Curcumin has been linked to reduced anxiety and improved brain function, both of which can help reduce stress levels. A study published in the “Journal of Psychopharmacology” in 2014 found that curcumin supplementation led to significant reductions in symptoms of anxiety and depression in patients with major depressive disorder.
Yogurt
Yogurt is a great source of probiotics, which can help improve gut health and reduce inflammation in the body. It’s also a good source of calcium, which can help regulate the nervous system and reduce stress levels. A study published in the “Journal of Psychiatric Research” in 2017 found that consuming probiotics led to significant reductions in anxiety levels in patients with irritable bowel syndrome.
Green tea
Green tea is a popular beverage known for its high levels of antioxidants and caffeine. It also contains an amino acid called L-theanine, which has been shown to have a calming effect on the nervous system. L-theanine has been linked to reduced anxiety and improved sleep quality, both of which can help reduce stress levels. A study published in the “Journal of Physiological Anthropology” in 2018 found that consuming green tea led to significant reductions in stress levels in study participants.
By incorporating these foods into your diet, you can help activate your Parasympathetic Nervous System (PNS) and leave yourself feeling more relaxed and at ease.
How to incorporate these foods into your diet
Now that you know which foods can help calm your nervous system, think about how to incorporate them into your diet. Here are some tips.
1. Dark chocolate: Look for high-quality dark chocolate with a cocoa content of at least 70%. Enjoy a small square as a snack or dessert.
2. Blueberries: Add blueberries to your morning oatmeal, smoothie, or yogurt bowl.
3. Salmon: Grill or bake salmon for a healthy and delicious dinner option.
4. Chamomile tea: Drink a cup of chamomile tea before bed to help you relax and sleep better.
5. Almonds: Keep a small bag of almonds with you for a healthy snack on the go.
6. Avocado: Spread mashed avocado on toast for a quick and easy breakfast or snack.
7. Spinach: Add spinach to your salad or smoothie for an extra boost of nutrients.
8. Turmeric: Add turmeric to your soups, stews, or roasted vegetables for a flavorful and healthy boost.
9. Yogurt: Enjoy a bowl of yogurt with your favorite toppings for a healthy and satisfying breakfast or snack.
10. Green tea: Sip a cup of green tea in the morning or afternoon for a natural energy boost and stress reduction.
It is important to remember that while these foods can be helpful in reducing stress, they shouldn't be used as a replacement for seeking professional help when necessary.
Engaging in stress-reducing activities such as exercise, meditation, and spending time in nature can further enhance the positive effects of these foods to improve your overall wellbeing and lead a happier, more relaxed life.
If you're experiencing persistent feelings of stress and anxiety, it's important to speak with a healthcare professional who can provide you with the necessary support and guidance.
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