With Mental Health Awareness Month, school ending, and summer just around the corner, stress levels rise in ways that impact the whole family. From hectic schedules to planning meals to summer temperatures everywhere, the strain can add up quickly. But what if your kitchen pantry could help?
Research suggests that food plays a significant role in managing stress and enhancing mental well-being. The right foods can help regulate cortisol (AKA “stress hormone”), stabilize blood sugar, promote gut health, and support neurotransmitter functions. Instead of reaching for ultra-processed comfort foods, which only increase anxiety and mood swings, a mindful grocery trip can make all the difference in handling the issues of life.
Here are seven ideas for reducing stress while improving mental well-being.
Fruits And Vegetables
Summer is upon us. With that comes garden-fresh vegetables, colorful salads, and fresh-picked fruits. Certain foods are especially beneficial in managing stress.
- Leafy greens (spinach, kale, Swiss chard) are high in magnesium and help calm nerves.
- Broccoli and carrots are high-fiber, versatile veggies for any meal.
- Bananas are perfect for boosting energy levels and aiding digestion.
- Berries (blueberries, strawberries)are loaded with antioxidants that combat stress-related inflammation.
Protein
We know protein is essential for energy. Here are four good sources of protein.
- Eggs – Affordable and filled with B vitamins, which aid in reducing anxiety.
- Chicken – Lean protein is ideal for family meals, supporting mental health with essential vitamins.
- Beans and lentils – Vegetarian-friendly sources of both protein and fiber that keep you full and energized.
- Grass-fed beef (in moderation) – A compact source of protein and vitamin B12 for energy.
Omega-3 Fatty Acids
These acids are often found in fish and are known to reduce inflammation and have a calming effect on the brain. Walnuts are also a good source.
Probiotics
Keep your insides healthy with live cultured yogurt. High-fiber foods also assist in gut health.
Healthy Snack Options
With summertime fruit in abundance, choose berries over processed foods. Try peaches and plums over high-carb choices. Even dark chocolate comes under this title- but in moderation.
Plan
Planning can lower stress levels. If you know the day has many activities, try a meal in the crockpot. Plan the menu for the entire week one day a week. There is no thought about what to prepare.
Eat Together
There is no substitute for eating together as a family. According to a survey by the American Heart Association, 91% of parents reported less stress among their family when sharing meals together. Regular family dinners encourage social connection, healthier eating habits, and a place to decompress.
