Stress is something we all encounter at some point. But what exactly is it and how does it affect our bodies? In basic terms, when we're under stress, our bodies release a hormone called cortisol, often referred to as the "stress hormone." This hormone helps the body respond to stressors by regulating blood pressure and reducing inflammation. However, when this happens frequently or becomes chronic, it can start to have negative effects. Too much cortisol can make stress feel overwhelming and intense, which isn't good for our overall well-being.

So, how can we combat stress? There are various strategies that can be tailored to your preferences and lifestyle. Physical activity is one of the best ways to counteract the long-term effects of chronic stress. You don’t have to overdo it—simple activities like walking, yoga, or even light stretching can make a difference. Physical activity doesn’t have to mean hours at the gym either. Listening to music, podcasts, or audiobooks during your commute can also help you relax. Reading or meditating before bed can further aid in unwinding after a busy day. The key is to choose something you genuinely enjoy doing, rather than something you feel obligated to do, because forcing yourself into activities you dislike might end up increasing stress instead of reducing it.

While exercise and relaxation are vital for managing stress, did you know that diet plays a role too? Food can indeed help fight the effects of stress! When we feel overwhelmed and exhausted, it often influences our food choices. That makes sense since eating is something we must do every day. Preparing healthier meals and stocking up on supplements can help you stay ready for those moments when stress hits hard. Here are five stress-relieving foods we love:

1. Omega 3 Fatty Acids - These essential acids are known to reduce stress and anxiety, improve focus, and enhance mood, according to the National Center for Complementary and Integrative Health. They’re found in foods like salmon, tuna, halibut, and avocados. For those who don’t regularly consume these foods, consider taking a high-quality omega-3 supplement like MRC’s Essential Fatty Acids.
2. Gut-Healthy Foods - Recent research has highlighted the link between stress and the immune system. About 70-80% of our immune system depends on gut health, so improving gut health can boost immunity. Foods rich in probiotics, such as yogurt, kimchi, sauerkraut, and pickles, support gut health. Our favorite at MRC is plain, nonfat Greek yogurt, which is high in protein and lower in sodium compared to pickled options.
3. Herbal Teas - Simply preparing a cup of tea can be calming on its own. As Sandra Meyerowitz explains in an article for Everyday Health, "There's a soothing effect of sipping a warm drink, regardless of the flavor—but certain herbs, like lavender and chamomile, have been shown to have a relaxing effect." Other soothing herbs include lemon balm, kava, valerian, and mint. Don’t like hot tea? Try them as iced teas instead. You’ll find plenty of options at your local grocery store.
4. Protein-Rich Foods - Foods high in protein, such as meat, seafood, poultry, and legumes, help balance blood sugar levels, which can prevent cortisol spikes. Skipping meals or eating processed carbs without protein can lead to low blood sugar, increasing cortisol levels. During stressful times, it’s easy to opt for fast food, but MRC offers protein supplements in various forms like drinks, soups, bars, and snacks. We also provide recipes and tips to ensure you always have healthy options available.
5. Fiber-Rich Foods - Eating foods high in fiber is another way to avoid cortisol spikes caused by low blood sugar. Berries are a simple, low-calorie source of fiber that are easy to incorporate into your day. Almonds are another convenient option—just keep some snack bags handy in your bag. Green veggies like broccoli and kale are also excellent fiber sources and can be prepared in many ways. If you struggle to get enough fiber, talk to an MRC coach about adding MRC’s Fulfill Fruit Fiber to your daily routine.

Although it’s challenging to manage stress solely through diet, it’s a great starting point since we eat every day. Even if you don’t always have time for relaxation activities, you’ll always eat, making a healthy diet crucial for managing stress effectively. If you’d like more guidance on incorporating these suggestions into your routine, reach out to your MRC coach for a personalized approach to achieving your weight loss and wellness goals. Ready to embark on a less stressful weight loss journey? Click here to connect with a local MRC team and schedule a free consultation.