Healthy snacking for stress relief: 6 foods that can ease your anxiety

We are living in a time when stress and pressure can hit without warning. Anything from deadlines at work to concerns of the heart to global uncertainty could set the stress levels soaring which can adversely affect one's mental and physical health. Changes in food habits become more evident in such times, often in an unhealthy way.

Emotional eating is a common way to provide some comfort when stress overwhelms our system. It is during these times when the body craves sweet and salty treats, and other highly processed foods. Finding refuge in such unhealthy snacking habits could do great damage to health, over a period of time, and cause chronic diseases from cardiovascular illnesses to diabetes.

What happens in times of stress
During stressful times or on occasion when one feels nervous, the body releases cortisol, a stress hormone that might promote hunger and cravings for energising foods. While craving that energy burst is natural, refined carbs and sugars may cause rapid spike and subsequent crash in the blood sugar level which may manifest in irritability, tiredness, and agony.

The good thing is that not all snacking is bad. Go for snacks that nourish the body, keep blood sugar in check, and calm the spirit for an uplifting and energising experience.

Healthy foods to ease your anxiety:

1. Nuts and seeds

Almonds, walnuts, flaxseeds, and pumpkin seeds are some of the very good sources of magnesium and omega-3 fatty acids, which are known to nurture brain health and relieve anxiety symptoms. A small handful offers sustained energy and satiety without overloading calories.

2. Dark chocolates (above 70%)

Due to its greater antioxidant capacity and magnesium content, dark chocolate can induce serotonin secretion, the body’s inherent "feel-good" chemical. Keep it for the occasional treat to give you a little lift in mood.

3. Greek yoghurt and berries

Greek yoghurt is relatively high in protein and probiotics, with benefits to support gut health, which has an intimate link to mental well-being. Berries, on the other hand, are antioxidants that help regulate cortisol levels and aid digestion.

4. Herbal teas and infusions

While it is not usually regarded as a snack, chamomile, lavender, and tulsi teas are great for calming anxiety in a gentle way. They hydrate and soothe you, and sometimes gently induce sleep when anxiety keeps you awake.

5. Whole-grain crackers with hummus or nut butter

Whole grains’ complex carbs provide holistic nourishment by maintaining blood sugar levels. For taste and texture, dips of high protein content, such as hummus or peanut butter, complete the snack to give a wholesome experience without any processed additives.

6. Banana with a pinch of cinnamon

Bananas contain vitamin B6 and potassium, both of which help the nervous system function. Cinnamon essentially elevates the flavour and might help regulate blood sugar levels.

Mindful snacking during stress can be a source of nourishment and opportunity for emotional balance. An individual needs to tune in and make a conscious choice whether their body requires nourishment or it is responding to external emotional cues.

Making healthy snacking a plan, especially during moments of anxiety, shifts eating from a coping mechanism into a resilience tool.

(Inputs by Dr. Pratayksha Bhardwaj, World Record-Holding Dietitian and Weight Management Expert)