The goal is to eat foods that reduce inflammation in the body and, therefore, lower cortisol levels. Here are some foods that help fight stress by reducing cortisol, anchovies, avocados, chia seeds, flaxseeds, herring, mackerel, olive oil, and oysters. Nuts are packed with nutrients, including B vitamins, along with healthy fatty acids. Meyerowitz says that B vitamins are an important part of a healthy diet and can help reduce stress.
Almonds, pistachios, and walnuts can even help lower blood pressure levels. According to a previous study, pistachios in particular may play a role in reducing stress levels. Just remember to limit portions to just a handful a day to avoid excess calories. Carbohydrates at bedtime can speed up the release of the brain chemical serotonin and help you sleep better.
Since heavy meals before bed can cause heartburn, stick to something light. Physical activity can stimulate endorphins and other natural neural chemicals that improve your sense of well-being. Exercise can also refocus the mind on body movements, which can improve your mood and help the irritations of the day go away. Consider walking, jogging, gardening, cleaning the house, biking, swimming, lifting weights, or anything else that keeps you active.
Apply some lotion and start kneading the base of the muscle under your thumb to relieve tension in your shoulders, neck, and scalp. Stretching Standing up for a quick stretch can relieve muscle tension and help you relax during a stressful workday. If new stressors test your ability to cope, or if self-care measures simply don't relieve stress, you may need to seek reinforcements in the form of therapy or counseling. It's not that these practices aren't good ways to relieve and manage stress, but because they somehow steal attention, if you like, diet is often overlooked as part of the stress-fighting landscape.
Social contact is good stress relief because it can be distracting, supportive, and helping you tolerate life's ups and downs. Listening to or playing music is a good stress relief because it can provide mental distraction, reduce muscle tension, and lower stress hormones. Try pranayama breathing, a yogic method that involves breathing through one nostril at a time to relieve anxiety. There is evidence that just two quick sessions of silent meditation per day can relieve stress and depression.