While the holidays are an ideal time to relax and make merry, there’s a certain inevitable level of stress that comes with organizing, hosting and attending social gatherings, braving busy shopping malls, budgeting out your gift spending, and navigating family dynamics.
Not only can stress get in the way of enjoying your holidays, but it can also wear down your mental and physical wellbeing. You may begin to feel tired and moody and even end up with a greater chance of catching a cold or flu.
To best support your health and wellbeing throughout the holiday rush, fitting in physical activity and eating a balanced diet with plenty of whole grains, protein, healthy fats, fruits and veggies is best. For even more potential benefits, consider including foods and herbs to help prepare your mind and body to feel calm and focused.
Foods That Reduce Stress
Mushrooms
Certain mushrooms are lauded for their health benefits and have been used medicinally, especially in Asian cultures, for centuries. In general, mushrooms of all kinds are very nutritious, as they are high in vitamins, minerals and antioxidants, including B vitamins, vitamin D, selenium and potassium. Mushrooms also contain polysaccharides and other compounds that may help fight inflammation.
Some medicinal mushrooms, such as lion’s mane, reishi, and cordyceps, are considered adaptogenic, meaning they may help with general stress and anxiety. Reishi mushrooms are thought to combat fatigue, potentially due to a compound called ganoderic acid. Interestingly, reishi is also believed to encourage better sleep, which could also mean more mental and physical energy to face the holidays.†
Lion’s mane is another traditionally used mushroom that is thought to combat fatigue, stress and anxiety while supporting cognitive function. Researchers believe these potential effects may be due to the food’s bioactive properties, including anti-inflammatory, antioxidant and immunostimulating effects.†
Adaptogenic herbs
Like other edible plant life, herbs contain a wealth of nutrients, including vitamins, minerals, antioxidants and polyphenols that promote health and wellbeing. A particular category of herbs and plants called adaptogens are those believed to help combat stress, anxiety and fatigue.
While several of these plants exist, the most well-studied and potent are ashwagandha and rhodiola rosea. Research on ashwagandha shows it may help support your body to control stress mediators, such as cortisol, heat shock proteins and c-Jun N-terminal protein kinase (JNK-1). Studies on Rhodiola Rosea suggest that the herb may help support your body to alleviate stress and improve cognition and mental resources.†
GABA-promoting foods
Gamma-aminobutyric acid (GABA) is a neurotransmitter in your brain that helps promote feelings of relaxation. Neurotransmitters are messengers in your brain that help convey information about how your body should respond to specific events and stressors. GABA is inhibitory, meaning it promotes a relaxation effect, balancing mood and encouraging sleep.
If you’d like to promote your body’s production of GABA, consider adding these foods, which according to research published in Nutrients, contain the highest amount of GABA.
- Cruciferous vegetables like broccoli, cauliflower, cabbage and Brussels sprouts
- Beans such as soybeans, common beans, lupins and adzuki beans
- Grains such as buckwheat, rice, sprouted grains, oat, wheat and barley
- Veggies, including mushrooms, spinach, tomatoes, peas and sweet potatoes
- Soy yogurt (naturally fermented)
- Black raspberry juice
- Chestnuts
- White tea
Antioxidant-rich berries
Berries are packed with fiber, nutrients and healthy carbohydrates to keep you fueled and energized during the holidays. Blueberries, in particular, contain a wealth of phytochemicals, including abundant anthocyanins. Anthocyanins are a superpower for your health and provide neuroprotective effects, according to researchers. Blueberries have also been found to boost cognition and help you think faster.
Blueberries have anti-inflammatory and antioxidant actions and help regulate blood flow and blood sugar levels. When your circulatory system can deliver oxygen and nutrients through your body more effectively, and your blood sugar levels are stable, you will feel more energized and less likely to experience crashes during the day.
Adding berries, including varieties of blueberries, is always a wise choice for your overall health. However, ensuring you include them over the holiday season may give you that little extra boost to improve your energy levels and combat stress.
Consider an all-in-one supplement
While ensuring your diet is packed with nutritious, energy-promoting, and stress-reducing foods is vital for overall wellbeing during the holidays (and anytime!), you may also want to consider adding a supplement that offers the same herbs, mushrooms, berries and other compounds that may support your mood and help with stress management.
One high-quality supplement is Codeage’s Meditate which includes mushrooms, blueberries, adaptogenic herbs, GABA and their proprietary NeuroFactor blend and DHH-B. NeuroFactor is a patented extract of whole fruit from the Coffea arabica plant, which researchers have examined for its potential effects on cognitive health.† NeuroFactor contains a unique profile of polyphenols. DHH-B is extracted from magnolia bark and has been studied for its potential to support health.†
Nothing can match a properly balanced diet, exercise and sleep schedule, but supporting your body’s stress-busting mechanisms with a scientifically backed supplement may help you feel just a bit better when the hectic holiday season takes hold.†
If you feel overwhelmed with stress or anxiety, it’s essential to seek professional help. Nothing can take the place of proper treatment, medication or advice from your healthcare provider.
†These statements have not been approved by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent disease.
