Protein-Rich Foods May Help You De-Stress

Many people stress-eat when they feel overwhelmed by work or life. But, if you’re a stress eater and you depend on candy or chips to get you through intense moments, don’t expect those go-to foods to help reduce your stress or anxiety levels. Instead, changing what you eat when you’re wrought with worry may help you cope more effectively with the situation at hand.

Rather than hunting for something that satisfies a sweet or salty craving, consider reaching for foods that may help reduce your cortisol levels instead. Cortisol, a hormone produced by the adrenal gland, is sometimes called the stress hormone because of the effects that it has on the body.

Cortisol increases your blood sugar levels and changes the way that the immune system responds to stress, preparing your body for a fight-or-flight response. This may have short-term benefits, if you need to flee from danger, but today, most people don’t experience stress that requires a physical response. Instead, many people experience chronic stress, thanks to work obligations, financial concerns, and turbulence in their personal lives. Unrelenting stress may cause your adrenal glands to produce too much cortisol, leading to chronic inflammation over time.

“Cortisol is a necessary and beneficial hormone which helps the body adapt to stressors, and its activity is usually short-acting,” explains Stephanie Schiff, RDN, a registered dietitian nutritionist at Northwell Health. “But when a body experiences constant stressors, cortisol levels remain consistently high, and the body reacts with inflammation. This leads to many health problems.”

Certain foods may help to lower your cortisol levels, which in turn may help you to feel less stressed. These protein-rich foods may be helpful:

Your doctor may have suggested that you eat fish once or twice a week for better heart health, but what you may not realize is that fish may also help to lower your stress levels.

Many fish are rich in omega-3 fatty acids—a healthy fat that’s associated with a decreased risk of heart disease, stroke, depression and other conditions. However, omega-3s also help to fight inflammation in the body, which may counteract the effects of cortisol.

“Fish such as anchovies, mackerel, oysters, salmon, sardines, and tuna are high in omega-3 fatty acids, which help reduce inflammation,” Schiff says.

Including fish in your diet twice a week may have a positive impact on your stress levels. Broiling, poaching, steaming, and baking fish are all healthy options. And, if you’re a fan of raw fish, you may glean additional stress-reducing benefits.

“The omega-3 fatty acids in sushi, plus the wasabi and seaweed, are anti-inflammatory,” Schiff says.

Several nutrients in protein-rich eggs may help to reduce inflammation. They’re rich in omega-3 fatty acids. Egg yolks also contain vitamin D, which has been shown to lower inflammation. And eggs contain vitamin B12, which may also help to reduce inflammation.

“An increase in intake of B vitamins, particularly vitamin B12, can help break down cortisol in the body,” Schiff says. “Some sources are whole-grain fortified cereals, nutritional yeast, eggs, and chicken.”

Eggs also contain cholesterol. Years ago, people believed that this meant that eggs increased the risk of heart disease, but research has shown that eating one egg a day (or seven per week) doesn’t increase heart disease risk for most people. If you enjoy eggs, don’t worry about the possible risks of eating them in moderation, as including them in your diet may help to lower your stress levels. What’s more, feel free to prepare them any way you like.

“There doesn’t seem to be much of a difference in the nutrient content of eggs based on how they’re cooked,” Schiff says. “So I’d go with whatever tastes good to you.”

Skinless chicken can be part of an anti-inflammatory diet. Chicken meat is high in antioxidants, which help to reduce inflammation. Consider buying pasture-raised poultry, which may have higher levels of anti-inflammatory omega-3 fatty acids.

Additionally, you’ll want to avoid frying or grilling chicken at high heat, as it may reduce its anti-inflammatory properties. Instead, consider opting for other, healthier preparation methods.

“Baked or broiled chicken should have roughly the same amount of antioxidants,” Schiff says. “And if you’re making chicken soup, you are eating the vitamins that have been released into the liquid.”

A plant-based diet has been shown to help reduce inflammation. But you don’t have to be a vegetarian or vegan to follow a plant-based eating plan; you can eat some meat or dairy, as long as you focus your diet on plant-based foods. For example, beans and legumes are excellent protein-rich plant-based food sources.

“Beans—such as cannellini, black, red, and lima—and legumes—such as peanuts, lentils and chickpeas—help balance blood sugar and reduce cortisol production,” Schiff says.

Black beans are high in magnesium, which helps to fight inflammation. Most beans contain magnesium plus a variety of other minerals that may have anti-inflammatory effects. Prepare beans any way that you like; heating them won’t interfere with their beneficial properties.

“Minerals like magnesium, selenium, and calcium are not affected by cooking,” Schiff says.

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