How can we use food to influence our stress level? Which ingredients are good to fight with stress?

Word stress derives from a Latin language„strictus“and its literal meaning is pressure or clench. Today there isn’t a person who hasn’t experienced some kind of stress.

Stress became usual thing in our everyday life and only difference is the intensity and time duration of stress.

It affects the quality life significantly. There are many signs of stress such as: insomnia, breakdown, obliviousness, excessive anxiety, irritability and frustration. Although stress itself is not a disease, long-term exposure to it can cause our body to frequent disorders, from simple colds to the emergence of various chronic diseases.

There are many ways to deal with stress and one of them falls under nutrition.

The best ways to reduce stress via nutrition: How about fruits and nuts?

Yes, the simplest way we can lower stress on natural and easy way is simply FOOD.

When our body is exposed to stress, it produces much more adrenaline, which together with another hormone known as cortisol (who is important in balancing between fluids in the body and blood pressure), launches a series of reactions to our body to defend us.

After the signal comes from brain that the body is stressful, exciting or in dangerous situation the body started preparing to defend. As a result, it comes to a lack of secretion gastric acid and enzymes which decompose the food.

The effect of these hormones is reflected in the reduction of appetite but this effect doesn’t last long because cortisol also effects on metabolism, later it comes to appetite increasing, a consequence of all this is obesity.

When it comes to nutrition, best choice would be to intake groceries of vegetable origin, because they are full of antioxidants, such as Vitamin C.

Consuming citrus fruits should be an everyday habit. (Actually, all kind of fruits improve our digestive, their healthy ingredients affect regulation sour – base reaction of blood, and supports proper functioning of endocrine glands).  With just one or two fruits we can improve our immune system, and diminish impact of stress syndrome. All veggies and fruits contain a high amount of antioxidants, and the best way of consuming it is in a raw form. Also any kind of nuts is an excellent choice, because nuts contain a lot of omega 3 acid /but just one handful per day.
Further, raw cacao bones are excellent source of antioxidant. As a daily habit, you may eat 5-10 pieces and will notice significant improvement.

Constant stress? How about turkey?

When we are constantly in stress our body requires more protein, so it would be beneficial to consume all kind of meat (especially white meat such as chicken and turkey, fishes, eggs, milks and dairy products). For example turkey meat is full of tryptophan – amino acid which is essential for producing serotonin known as “hormone of happiness”.

Most people who lead healthy lifestyle usually involved some kind recreations and stress don’t impact them as people who have different habits, so this is just another good way to cope with stress.

Unfortunately modern nutrition includes a higher intake of refined products, food rich in fats, sugars and additives, and most of them are contaminated with pesticides. Therefore, we should use dietary supplements so we could avoid some negative effects and at least in some way protect our health.

Still insisting to take some supplements? Follow the ORAC list

ORAC is an internationally recognized standard and was developed by the National Institute of Health in the United States. “ORAC value” or “ORAC score” is a method of measuring the antioxidant capacity of different foods and supplements.” His list includes the following supplements which should be used in situations where we are under the influence of increased stress.

1. Natural Wellbeing – Anxiety & Stress Essentials – A Natural, Herbal Supplement for Relaxation – A Gentle Formula that Helps Relieve Stress and Anxiety
2. Nature Made – Stress B complex with Zinc Tablets
3. SECURUS – All Natural Anxiety, Stress and Panic Relief Supplement
4. Bliss – Anti – Stress Formula
5. NexGen – ZenRx, Dietary supplement reduces symptoms of anxiety, stress, depression, and panic attacks.
6. Natrol Saf – Stress Formula Capsules
7. GO NUTRIENTS- Adrenal Fatigue Support Supplement – Formula for Stress and Exhaustion
8. Dr. Wilson’s – Super Adrenal Stress Formula
9. Solaray – B-Stress Supplement
10. Rainbow Light – 3-way Stress Management


a. EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA). European Food Safety Authority (EFSA), Parma, Italy. EFSA Journal. 2013; 11(1):3005

b. Fat and fatty acids in human nutritions, report of an exeprt consultation, FAO. Geneva: 10-14.Novembar 2010
c. Abas A, Litkman E, Bejker A, Ramic Z, Mostarica-Stojkovic M Basis of immunology function and disorders of the immune system, Beograd Data status 2008
d. Isailović G, J Djordjevic, General Medicine-manual. Belgrade, High Health School of Professional Studies in Belgrade
e. ORAC list – accessed; dec.2014

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